Foods are Highest in Vitamins

Health good In vitamins Highest vitamins in Food Fish, Leafy Greens, Seeds, Broccoli, Pork, Beef and Lamb, Mushrooms, Nuts, Eggs, Bell Peppers, Avocadoes, Tropical Fruits

Top 12 Food Are Highest Vitamins.

• Fish

Fish represents a healthy part of a balanced and nutritious diet. For people in coastal regions fish is a staple diet and a source of lean animal protein and provide with building block nutrients that maintain human tissues. Fish is also a source of healthy omega 3 fatty acids that regulate blood cholesterol and support brain function.

In addition, fish contains a number of vitamins and minerals. Important vitamins are A, B1, B2, B3, B5, B6, B12, D and E. Among all fish tuna and trout provide the most vitamins.

• Leafy Greens

Dark green leafy vegetables include kale, mustard greens, spinach, and romaine lettuce. These greens are easy to incorporate into salads, soups, vegetables (cooked or stir-fried) and offer a number of health benefits. It is said that the darker the greens, more are the nutrients present. Green leafy vegetables are healthy choices as they contain no cholesterol and are low in sodium. Leafy greens are rich in iron, calcium, phytonutrients and most of the vitamins.

Dark leafy greens contain 8 of 14 essential vitamins namely A, B2, B3, B6, B9, C, E, K, and beta-carotene.

• Seeds

Keep sunflower seeds on the top of your list when talking about boosting nutrients in dishes. A 1 ounce serving of sunflower seeds contains half of an adult’s recommended daily allowance of Vitamin E which plays an important role in boosting immunity. A serving also contains 17 percent of the RDA of Vitamin B folate.

Seeds like flax seeds also contain 6 essential vitamins namely B1, B2, B3, B5, B6 and E. Apart from this seeds are also a good source of iron, zinc, dietary fiber, and heart-healthy fats and proteins.

• Broccoli

To maximize broccoli’s already nutritional punch, look for dark green bunches with firm stalks and florets with purple and blue tinge which have higher vitamin content than rubbery yellow bunches. Frozen broccoli has 35 percent more beta-carotene than fresh broccoli because of the removal of stalks but freezing takes away more vitamins and minerals. Boiling broccoli reduces its vitamin content than steaming, sautéing or microwaving it.

Broccoli is rich in Vitamin A, B9, C, E, K, and beta-carotene. Other nutritious cruciferous vegetables of the same nutrition include Brussels sprouts, cabbage, and cauliflower.

• Pork

Pork is the meat of domestic pig and is commonly consumed as red meat worldwide. It is often eaten unprocessed but cured pork products like smoked pork, ham, bacon, and sausages are also available. Being high in protein and rich in vitamins, lean pork can be an excellent addition to the healthy diet.

Vitamins in pork include Vitamin B1, B2, B3, B6, B12 and D. Good cuts of pork include pork chops (loin) and shoulder.

• Beef and Lamb

Lamb is a type of red meat that comes from young sheep. Not only it is a rich source of Grade 1 protein, it is also an outstanding source of iron, zinc, and vitamins. On the other hand, beef is categorized as red meat of cattle and contains a higher amount of iron than fish or chicken. Fresh lean beef is rich in various vitamins namely Vitamin B2, B3, B5, B6, B9, and B12. To reduce calories leaner cuts of beef and lamb are recommended.

• Mushrooms

Mushrooms provide many nutrients that help our body stay healthy. They come in many varieties namely white button, Portobello, and shitake. Mushrooms can be grilled, roasted and sautéed.

Mushrooms are rich in Vitamin B2, B3, B5 and D. They are highly nutritious as they are low in carbs and calories.

• Nuts

Make your small hunger pangs nutritious by going with the trail mix of nuts instead of chips and crackers. Nuts are a part of a healthy diet. They are a good source of healthy fats that reduce the accumulation of cholesterol in the body and promote heart health. Apart from this nuts are rich in various vitamins and minerals that improve the overall health.

Nuts contain Vitamin B1, B2, B6, and E. Try to have 1-2 handfuls a day, however, do not overload them. Include them in your recipes for the crunch. Good choices for nuts include almonds and walnuts.

• Eggs

As a part of the balanced diet, chicken eggs are nutritious and a complete meal. Whether fried, scrambled, boiled or poached they are perfect breakfast meal. They provide the same nutrients that meat does. A single large egg provides significant amounts of several vitamins and minerals.

Major vitamins include B2, B5, B12, and D. While eggs are considered heart-healthy, the yolk part is high in cholesterol. No more than 2 per day are just sufficient for complete vitamin nutrition.

• Bell Peppers

Bell peppers provide more than just color and crunch to the dishes. These vibrant vegetables are rich in nutrients like fiber and antioxidants. Available throughout the year they are easily purchased and prepared in a number of dishes. Bell peppers come in green as well as the ripened version that turn red, yellow, orange and purple-brown. They are low in calorie yet nutrient dense.

Major vitamins present in them are Vitamin A, C, beta-carotene, and lycopene. Bell peppers are highest in Vitamin C. colorful bell peppers contain higher amounts of beta-carotene and lycopene.

• Avocadoes

It is the fattiest of the fruit, not in looks but in content. The fat that this fruit supply help reduces both cholesterol and LDL or bad cholesterol levels. Avocado is cholesterol and sodium free and 1 cup provides 10 gm dietary fiber, 12.5 gm carbohydrates, and 3 gm protein. They are an excellent source of potassium and magnesium and they supply a variety of essential vitamins.

The vitamins include Vitamin B5, B6, B9 and E. Choose unblemished firm fruit that yields slightly to pressure. 1 small avocado a day is enough for vitamin need.

• Tropical Fruits

Tropical fruits are available in all regions and easy to purchase. They are colorful and loaded with the variety of nutrients including fiber and antioxidants. However, fruits are rich in sugar and hence care must be taken to consume them especially in diabetics. Yet their role in providing some of the essential vitamins and minerals cannot be neglected.