Know the vitamin needs of all parts of your body provide the best nutrition for your health

Different parts of the body have different requirements for vitamins. Hair and skin need vitamins A, B, and C, while muscles, joints, and bones need vitamins D and E,

The heart and liver need vitamin K, the gut needs vitamin B, and the eyes need vitamin A.

Vitamins & minerals in the diet

vitamin A

Fruits Apricots, mangoes, peaches

Vegetables Peppers, candy potatoes, spinach, radish, pumpkin

Meat, dairy products, fish, eggs

 

Vitamin B6

Fruits: bananas, avocados

Vegetable Carrots, potatoes

Skewer grains, legumes, complete grains, brown rice,

Peanuts, walnuts, oats

Meat, dairy Chicken, beef, eggs

 

vitamin C

Fruits Tangerine, grapefruit, strawberry, kiwi, lemon, mango

Vegetables Chili peppers, kale, cauliflower, asparagus, onions, radish,

 

vitamin d

Meat, dairy sardines, salmon, eggs, fortified milk, fish, liver, tuna, cod liver oil, butter

Vegetable mushrooms

Imperial cereals, legumes fortified cereals

 

Vitamin B12

Meat, dairy merchandise Fish, liver, milk, cheese, shellfish, pink meat

Cereals, legumes fortified cereals

 

vitamin E

Cereals, legumes, vegetable oils, corn, spinach, complete grains, almonds, malt, nuts, sunflower seeds, hazelnuts

Vitamins & minerals in the diet

 

folic acid

Fruits dates, oranges

Vegetables Asparagus, spinach, broccoli, mushrooms

Cereals, legumes

Barley, bran, brown rice, a range of legumes

Meat, dairy beef, cheese, chicken, lamb, liver

 

iron

Vegetables Leafy greens, consisting of cabbage, cauliflower, etc

Cereals, legumes

Lentils, cashews, soybeans,

Meat, dairy beef, chicken, liver, tofu

 

zinc

Vegetable Mushrooms

Cereals, legumes Whole grains, nuts, sunflower seeds, walnuts

Meat, dairy products

Chicken, beef, lamb Eggs, yogurt, fish, liver

 

calcium

Fruits figs, oranges, raisins

Vegetables Dark inexperienced leafy greens

Cereals, legumes, almonds, sesame

Meat, dairy merchandise All sorts of dairy merchandise and soy merchandise in addition to butter

 

magnesium

Fruits bananas, grapes, lemons, apples

Vegetable Potatoes, inexperienced leafy vegetables

Cereals, legumes, brown rice, oats, sesame, nuts

Meat, dairy products, sea fish, tofu

 

potassium

Fruits apricot, raisins, bananas, apples, watermelons, oranges

Vegetables spinach, carrots, candy potatoes, tomatoes, mushrooms, peas

Cereals, legumes, lentils, peanuts

Meat, dairy Beef, yogurt, lean meat

Vitamin requirements for various parts of the body

cerebrum

 

Requirements: Omega-3 fatty acids, nutritional vitamins E, B6, C, B12, D, folic acid

 

Hair nails

 

Requirements: VA, B, C, E, folic acid, iron, zinc

 

hearing

 

Requirements: VA, C, E, B12, folic acid, biotin

 

Stable blood pressure

 

Requirements: VC, D, calcium, potassium, magnesium

 

Lung health

 

Requirements: VD, C, E, A

 

Liver Health

 

Requirements: VB12, A

 

immune system

 

Requirements: VA, C, E, zinc

 

Bladder and kidneys

 

Requirements: VB6, magnesium, potassium, calcium

 

reproductive system

 

Requirements: omega-3, VD, A, iron, calcium

 

Strong bones

 

Requirements: VD, calcium, magnesium, phosphorus

 

Cardiovascular health

 

Requirements: ω-3F, VB6, E, C, D

 

Maintain ordinary lipids

 

Requirements: Fiber, VC, E, omega-3FA, carotenoids

 

digestive system

 

Requirements: fiber, VB12, C, niacin

 

Blood sugar levels

 

Requirements: VC, D, B family

 

skin

 

Requirements: VA, C, E, D, biotin

 

Muscle tissue

 

Requirements: VB12, E, A, iron

 

Increases energy

 

Requirements: VB family, iron