Each vitamin plays a different role within your body.
Take your vitamins! We’ve all heard it before. But what if I told you that you could get all of the vitamins you need from just your food? Secrets out! Eating a wide variety of healthy foods can help you to hit your nutrient goals. Not only are these 16 recipes packed with vitamins healthy, but they’re delicious, too!
Different Vitamins Have Different Jobs
Every vitamin plays a different role in your body. That’s why it’s important to eat some of each to maintain overall wellness. Check out some of the roles and sources of each kind of vitamin below!
Vitamin A is essential for vision and plays an important role in bone growth and immune function. Eating an adequate amount of vitamin A has been shown to reduce the risk of lung and prostate cancer. It is also helpful for healthy skin and hair. Foods that are high in vitamin A are often orange or red, including plant-based sources from sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens, as well as animal-derived sources in beef liver, eggs, shrimp, fish, fortified milk, butter, cheddar cheese, and Swiss cheese.
Vitamin B is actually a group of vitamins, including vitamins B1, B2, B3, B5, B6, B7, and B12. These B group vitamins are important for cell function and energy metabolism. Most are needed for healthy skin, hair, blood, and brain function, while others are needed for hormonal regulation. Find B-group vitamins in foods such as milk, eggs, yogurt, cheese, meats, poultry, green leafy vegetables, mushrooms, some fruits, and whole or enriched grains and cereals.
Vitamin C is important for the production of collagen and hormones, but it also acts as an antioxidant, important for reducing cell damage, inflammation, and immune function. Foods rich in vitamin C may even lower the risk of developing some cancers, including those of the mouth, esophagus, stomach, and breast. Long-term use of supplemental vitamin C may protect against cataracts. Foods that are high in vitamin C include fruits and fruit juices (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, and Brussels sprouts.
Vitamin D is important for calcium and phosphorus absorption, which supports strong bones. Foods that are high in vitamin D include mushrooms, fortified dairy, fortified cereals, and fatty fish.
Vitamin E acts as an antioxidant, meaning it reduces inflammation and damage to cells. It also works to protect vitamin A and blood lipids from damage. Diets rich in vitamin E may even help to prevent Alzheimer’s disease. Foods that are high in vitamin E include vegetable oils, salad dressings and margarines made with vegetable oils, wheat germ, leafy green vegetables, whole grains, and nuts.
Vitamin K is a compound that activates proteins and calcium to support blood clotting. Research shows it may also help prevent hip fractures. It can be found in foods such as cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetables.
Importance of Diversity
Eating a variety of foods helps to cover each of these categories of vitamins. Many foods have multiple vitamins, as well. So make sure you get a diverse range of healthy, vitamin-rich nutrients from all food groups. To build a vitamin rich plate, look for bright colors, simple ingredients, and diversity! Just try to think, the more color the better!
16 Vitamin-Rich Recipes
Check out some of these recipes packed with vitamins to get more nutrients into your diet!
- Fresh Lime and Basil Fruit Salad
- Parchment Baked Fish and Vegetables
- Spinach Parmesan Baked Eggs Recipe
- Orange Ginger Sesame Salad Dressing
- Easy Vegan Eggplant Parmesan Over Quinoa
- Keto-Friendly Flavor-Packed Turkey Burger
- Souffle Omelette with Mushrooms
- Cottage Cheese Breakfast Bowl
- Skinny Cheeseburger Boats
- Creamy Tomato Soup
- Citrus Salmon Tray Bake
- Plant-Based Bell Pepper Nacho Boats with Avocado Sauce and Cashew Queso
- Rainbow Salad with Sauteed Veggies and Boiled Potatoes
- Sweet Potato, Kale, and Quinoa Skillet
- Cranberry Seed Bars
- Easy Thai Beef Salad Recipe
Please note: Talk to your doctor before changing your nutrition plan to hit your nutrient goals. Some individuals need supplemental support or cannot eat certain vitamins with conditions or medications.
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