Vitamins and mineral are nutrients vital in small amounts to life and growth. A prolonged shortage of any of these can lead to a deficiency disease. If you eat a balanced diet, you are unlikely to be faced with the danger of vitamin shortage though vegetarians need to be careful about adequate vitamin B12 consumption. Vitamins are destroyed during storing, cooking and processing. Fat- soluble vitamins are more stable than water-soluble vitamins. To get the most from vitamins, eat food as soon as possible after it is picked or bought. Eat whole foods- refined food have fewer vitamins. Keep fruits and vegetables somewhere cool, dark and dry as fat soluble vitamins are sensitive to light. Avoid prolonged soaking of vegetables.
Vitamins and Good Health
It is intriguing to discover that traditionally, medical preparations were often concentrated vitamins! A sour walnut-sized fruit called Indian Gooseberry contains more Vitamin C than half a dozen oranges! Gooseberry is widely used for revitalizing and rejuvenating and in healing medication for many illnesses! Sprouting increases the vitamin content of the grain or legume. Various tribes of the Mountain Areas known for their robust good health includes large amounts of sprouts in their diet! Given below are the complete list of important vitamins and their functions.
Rich Food Sources
|Vit. A.||Carrots, spinach, sweet potato, pumpkin, melon & apricot.||Maintains eyes, skin, mucous membrane; promotes normal growth of bones.|
|Vit. C.||Citrus fruits, potato, tomato & green vegetables.||Promotes growth of skin, bones, teeth, tendons.|
|Vit. D.||Milk & eggs.||Essential for growth and maintenance of strong bones.|
|Vit. K.||Green leafy vegetables, fruit & cereals.||Maintains normal blood clotting.|
|Vit. E.||Wheat germ, vegetable oils & shortenings.||Essential for blood functioning.|
|Vit. B1.||Whole grains, wheat germ, beans, nuts & seeds.||Aids in transmission of nerve impulses and reaction providing energy.|
|Vit B2.||Yoghurt, cheese, milk, green leafy vegetables, whole grains & yeast.||Promotes healthy skin, nerves and eyes; aids in release of energy.|
|Niacin.||Whole grains, nuts, seeds, potatoes, corn & yeast.||Helps convert food into energy.|
|Vit. B6.||Whole grains, beans, bananas, plantains, potatoes & sweets potatoes.||Maintains nervous tissues; regenerates red blood cells.|
|Folacin.||Green leafy vegetables, yeast & beans.||Prevents blood disorders; helps body use proteins|
|Vit. B12||Dairy products & eggs.||Required for proper functioning of all cells.|