Food contains a small dose of organic element which is necessary for good health. This type of organic element is called vitamins. Vitamin is stored in food that we eat daily (such as; rice, nuts, pulses, green vegetables and fruits). Vitamin is not considered as a separate type of food. Depending on solubility, vitamin can be divided into two types:
Water soluble vitamins; for example: B-complex and vitamin C.
- Vitamin B1 or Thiamin – come from whole grains, enriched grains; liver; nuts, and seeds
- Vitamin B2 or Riboflavin – comes from whole grains, enriched grains, and dairy products
- Vitamin B3 or Niacin – comes from meat, fish, poultry, and whole grains
- Vitamin C – comes from citrus fruits and juices, such as oranges and grapefruits; red, yellow and green peppers
Fat soluble vitamins, for example: vitamin A, vitamin D, vitamin E and vitamin K. If vitamin deficiency prolongs, symptoms of different diseases show up. Eating vitamin- enriched food regularly can protect us from a lot of diseases. Though taken in small dose, it is inevitable for our health.
- Vitamin A – comes from orange colored fruits and vegetables; dark leafy greens, like kale
- Vitamin D – can be found in fortified milk and dairy products; cereals etc.
- Vitamin E – is found in fortified cereals, leafy green vegetables, seeds, and nuts
- Vitamin K – can be found in dark green leafy vegetables and turnip/beet greens