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[Blog] Nutrition Corner – Foods Required To Get All Vitamins

It is important for your health to try get all the vitamins you need through foods in your every day diet. An abundance of vitamins in your body is one of the keys to great health and fitness. Here, I will be showing you some foods that are essential for getting these vitamins.

Vitamin C:  A lot of people think of citrus when they hear of vitamin C, but sweet red peppers are a great source of  the vitamin than any other food: about 95 mg per serving. Other good sources of vitamin C are kiwis and Brussels sprouts. You need vitamin C for the growth and repair of tissues in all parts of your body. It helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels

Vitamin D: This is a very important vitamin as it is needed in the body to absorb calcium. Fatty fish are excellent for getting vitamin D, especially swordfish, salmon and mackerel. Your body must have vitamin D to absorb calcium and promote bone growth. Too little vitamin D results in soft bones in children and fragile, misshapen bones in adults. You also need vitamin D for other important body functions.

Iron: There are two forms of dietary iron: heme iron (found in animal foods such as red meat, fish, and poultry) and non-heme iron (found in plant sources like lentils and beans). If you don’t have enough iron, your body can’t make enough healthy oxygen-carrying red blood cells. A lack of red blood cells is called irondeficiency anemia. Without healthy red blood cells, your body can’t get enough oxygen, so it is a very important part of your diet.

Magnesium: The body uses magnesium in more than 300 biochemical reactions. These include maintaining muscle and nerve function, keeping heart rhythm steady, and keeping bones strong. Wheat bran has the highest amount of magnesium per serving but you have to eat unrefined grains to get the benefit. Other good sources of the mineral magnesium include almonds, cashews, and green vegetables such as spinach.

Always consider what you eat and keep track of what vitamins you are taking in. A good balance of all the vital vitamins in your body is very important for good health.

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