Vegetables and foods as a great source of vitamins

Are you confused about which foods and vegetables give
what sort of vitamins? what they do and how much of each you need daily?

VITAMIN A
Helps maintain normal reproduction, vision and immune function.
*Adults need: 700 to 900ug per day.

*Get it from: Liver, milk, egg yolks, sweet potatoes, mangoes and carrots.
Our bodies also convert the beta carotene that’s found in colourful fruits and vegetables into vitamin A.

*Eat: One cup of carrots contains 1171ug, while one medium mango consists of 828ug.

*Supplement fact: If you’re pregnant or planning a pregnancy, you should avoid supplements with vitamin A.

Did you know?
Vitamin A deficiency is the most common cause of preventative blindness in children from low-income countries.

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VITAMIN C
Helps wounds heal, improves your resistance to infection, produces collagen and functions as a highly effective antioxidant.
*Adults need: 30 to 40mg per day.

*Get it from: Berries, citrus fruits, tomatoes, capsicums, papayas and kiwi fruit.

*Eat: A medium-sized orange contains 69mg, while one cup of green capsicum has 77mg.

*Supplement fact: Large doses of vitamin C can cause diarrhoea.

Did you know?
Vitamin C is destroyed when exposed to heat. To up your intake, eat salads with capsicum and tomato.

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VITAMIM D
Promotes bone health and protects against cancer and heart disease.

*Adults need: 5ug per day and 10ug per day for those over 50.

*Get it from: Fortified dairy products, egg yok and cod liver oil as well as by spending some time in the sun.

*Eat: Some cod liver oil tablets contain 2.5ug. But vitamin D is difficult to obtain from dietary means alone, so getting some sun is best.

*Supplement fact: If you spend a lot of your time inside, you could be at risk of developing a vitamin D deficiency and should talk to your GP about taking a supplement.

Did you know?
Vitamin D was classified a ‘vitamin’ in the 1800s, when researchers realised boiled cod liver oil cured rickets.

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VITAMIN E
Protects the body against free radical damage (vitamin E is an antioxidant) and promotes a healthy heart and healthy skin.

*Adults need: 10mg per day.

*Get it from: Avocadoes, olive oil and seeds and nuts – particularly almomds.

*Eat: one avocado contains 3.6mg, while two tablespoons of sunflower seeds has 8.9mg.

*Supplement fact: Because vitamin E is capable of decreasing how well the blood clots, people taking an anticoagulant (blood thinning medication, such as aspirin) should avoid taking a supplement.

Did you know?
Vitamin E can help with fertility problems. It has been shown to increase sperm count when given to men.

Hopefully, we have cleared some aspects of vegetables as to what essential vitamins do they provide
to our diet…

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