Humans want them perfect. They covet, looking the best, they yearn for the spirited and lovely bodies, and they lust for the healthy lives, irrespective of diseases and illnesses. All these aspirations are subjected to be accomplished when proper and adequate victuals are taken, which restrain one to be rejoiced and savored through some ravishing and relishing foods at the eye-catching restaurants. Thus, it can be stated health is directly proportional to the food which one eats. Hence, to disclose some foods, which are sufficient with nutritional requirements or values, the article is being composed. And those foods are particularly and primarily rich with Vitamins. Let’s begin:
It is to be observed that there is no perfect and biological definition of Vitamins. Yet, they can be described such as “One of the groups of organic compounds or substances which sustain the life is required in the little or small quantities”. It is interesting to be known that all the vitamins come from the food or provisions, so, it can be argued that the human body doesn’t produce them. Moreover, the varied organisms have the varied requirements of vitamins. For instance, dogs, at ease, can produce the Vitamin C, but the humans can’t, thus humans have to consume it, but the dogs don’t have to. The same goes with the roles of the vitamins, which are distinctive from one another. Moving onto the types of Vitamins:

Vitamins are generally categorized into two major types that are: 1. Fat-soluble Vitamins and 2. Water-soluble Vitamins.
These vitamins are very easier to amass in the human bodies as reservoirs for days, and even months than water-soluble vitamins and they are customarily accumulated in the fat tissues of the human body and the liver. Fat-soluble vitamins are the vitamins A, D, E and K; you can proclaim these as the sub-categories of the vitamins. Not to forget that, these vitamins are assimilated in the body through the intestinal tract with the help of lipids, which are made up of the fatty acids, or proteins that are built upon through the long (one or more) chains of amino acids.
You don’t have to memorize the chemical names for the Vitamin A. Let’s begin with the sources and assets of it. Vitamin A plays its role in the fore-mentioned processes: the immune function, reproduction, the health of skin, growth and development of the entire body, and also the vision. The foods enriched with Vitamin A are: Carrots, Mango, tomato juice, pumpkin pie, goat cheese, trout, turnip greens, dried apricots, spinach, cod liver oil, broccoli, beef liver, kale, milk, egg, cantaloupe melon, butter, and collard greens. The deficiency of Vitamin A can cause diseases as, night blindness and keratomalacia, a disorder of eye which results in a dry cornea, one of the structures of the eye that is responsible for admitting the light into the interior of the eye.
The good sources of Vitamin D are: fatty fish, mushrooms, beef liver, eggs, and the most importantly, the exposure to Ultraviolet B (UVB). Its deficiency may cause rickets, the disease which is characterized by the weakening of the bones in the children and Osteomalacia, or the softening of the bones, prevalent among the older people, which further causes the bone pain and muscle weakness.
The foods affiliated by the richness in Vitamin E are jotted down here and they are: wheat germ, leafy green vegetables, eggs, milk, nuts, avocado, Kiwi fruit, and almonds. The deficiency of this vitamin isn’t found commonly among the public but its exceptional deficiency can cause Hemolytic Anemia, where the blood cells are destroyed too early.


The sources of Vitamin K are very much similar to those of Vitamin E and they are as follows: kiwi fruit, leafy green vegetables and parsley, which is a supplementary one. Bleeding diathesis, an abnormal or unusual vulnerability to bleeding, is caused due to the deficiency of it.
One of the drawbacks of these vitamins is that, they can’t be stocked up in the body for a longer span or our body can’t pile them up; they are eliminated from the body through urine, in most of the circumstances. Because of this, our body is sufficed with the necessities of the vitamins, via the regular replacements of fat-soluble vitamins. Vitamin C and all B vitamins are the water-soluble vitamins. Let’s elaborate all one by one:
It is also called ascorbic acid. The major roles, it plays lie in strengthening the immune system, preventing infections to get into the body, bettering the skin health, and last, to fighting with the disease. Furthermore, it’s very vital in the synthesis of collagen, connective tissue, bones, and small blood vessels. One of the amazing facts about Vitamin C is that, it is found in the citrus foods prominently, the foods which are instructed, to eschew, by the physicians. Parsley, oranges, papayas, strawberries, lychees, lemons, kiwis, blackcurrants, guavas, tomato juice, potato, grapefruit, and mango are the richest sources of Vitamin C, which is an antioxidant that protects the cells from free radicals, who can mutate the DNA and may be one of the leading factors to one of the most deadly disease, cancer. Before phrasing the conditions, resulting through the deficiency of Vitamin C, we must come to know that, you have to consume afore-mentioned sources without cooking them, because destroys Vitamin C found in them. The deficiency of it can cause a condition known scurvy.

Eight types of B vitamin (B complex) help the cells of the human body, work properly, assist the body converting food into the energy (metabolism) after the process of catabolism, boost create new blood cells, and function to assure the maintenance of healthy brain and skin cells. The 8 types of B vitamin with their sources are compiled in the following table:
B Vitamin Sources
Thiamin(vitamin B-1) Rice, pasta, trout, mussels, salmon, nuts, and black beans.
Riboflavin (vitamin B-2) Almonds, organ meats, yogurt, clams, mushrooms, and milk.
Niacin (vitamin B-3) Beef, cereals, nuts, oysters, legumes, grains, poultry, and fish.
Pantothenic acid (vitamin B-5) Tuna, chicken, beef liver, sunflower seeds, and avocados.
Vitamin B-6 (Pyridoxine) Potatoes, beef, salmon, chickpeas, and poultry.
Biotin (vitamin B-7) Eggs, beef, and organ meats.
Folate (vitamin B-9), Folic acid Nuts, orange juice, and beef liver.
Vitamin B-12 (Cobalamin) Beef liver, milk and yogurt.

The writer of the article believes that, after the perusal of the article, you will commence, eating all the foods, stated above, so that, you can perform better at your office and in the everlasting competition of the life and survival.



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