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 The foods we eat aren't just stuff to fill our starving bellies; they are also packed with nutrients that are needed by our body to function properly. Taste and color aren't the only things that vary from different types of food; they also vary according to the nutrients they contain. There are currently 6 named nutrients that are needed for the body to survive, and they are Carbohydrates, Fats, Proteins, Vitamins, Minerals, and Water. The Recommended Daily Allowance (RDA) is formulated to determine the suggested amount of every nutrient that the body needs for normal functioning. However, most of the time, this isn't met. More often than not, the ones not met are a number of vitamins and minerals. This deficit is brought about not because we aren't eating enough; it's because we don't eat what's right. In that case, know the foods rich in different vitamins by reading the list below.
1. Vitamin A. This vitamin, also known as retinol, is a fat-soluble variant of the Vitamin family. Retinol helps maintain healthy teeth, bones, and skin. Besides that, it is also most beneficial for strengthening the immune system and maintaining good vision. Good sources of foods rich in Vitamin A are sweet potatoes, carrots, spinach, kale, cantaloupe, apricots, and winter squash.
2. Vitamin B. Vitamin B isn't actually just a single vitamin. It is a group of water-soluble vitamins; hence, the term Vitamin B complex. This group of vitamin plays an important role in the metabolism of the cells of the body. Vitamins B6, B12, and B9 assist in the proper functioning of the nervous system, synthesis of DNA, and formation of red blood cells. Foods rich in Vitamin B6 and B12 are meat, poultry, seafood, eggs, and milk, while leafy green veggies, poultry, oranges, and grapefruits are rich in Vitamin B9.
3. Vitamin C. Also known as ascorbic acid, this vitamin is a water-soluble vitamin that is associated with the immune system. Vitamin C is a prerequisite for the body to absorb the iron contents of what we eat. This vitamin is also essential for the synthesis of collagen that is needed to repair damaged tissues of the body. Vitamin C acts like a mobile protective case because it guards our body against invading microorganisms that can damage the integrity of our health. Rich sources of Vitamin C are papaya, citrus fruits, strawberries, bell peppers, broccoli, and Brussels sprouts.
4. Vitamin D. Of all vitamins, this is the only one that can be produced by the body. The precursor of Vitamin D, or calciferol, is found in the skin. When exposed to sunlight, the dormant Vitamin D is converted to its active form. This vitamin is a required for calcium to be absorbed in the intestines from our diet. Essentially, it promotes bone health. There are times when the body cannot supply the RDA for this vitamin, so there is still a need to take in foods that contain this. Foods high in calciferol include oysters, salmon, milk, eggs, and shitake mushrooms.
5. Vitamin E. This vitamin, known as tocopherol, has many biological functions, but it is best known for being an antioxidant. Antioxidants are substances that fight the free radicals that do oxidative damage to cells. Ingesting antioxidant-rich foods can help maintain the integrity of cells and slow down aging. Vitamin E is also found out to have cancer-fighting properties. Sunflower seeds, almonds, spinach, bell peppers, and asparagus are just some of the foods rich in Vitamin E.
6. Vitamin K. This vitamin is also known as phytomenadione. Vitamin K is essential for the formation of blood clots that stop bleeding when there is a breakage in the continuity of the skin. Just like mobile earplugs that plug our ear holes, clots form to plug holes that occur in blood vessels to prevent the seepage of blood to the interstitial compartment of the body or simply out of the blood vessels.
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