Vitamin Table – What you need to know about proper nutrition

vitamins table vitamins fruit salad

Looking for a vitamin table with food? It is also easier ...

Are you looking for a vitamin table for food? Well, it is commendable that you invest effort and time in good nutrition. However, to live healthier, it has been proven to be better to listen to your own intuition and body needs.

A vitamin table for fruits can give you relative values. However, the quality, seasonality, and receptiveness of your organism will greatly affect how much of it applies to you. Everything is so relative.

What do we suggest, are you sure? We suggest that, while you may find a vitamin table for food, you can also do something else for your health. Try to develop the ability to listen to your body needs and your intuition. Then find out what vitamins are contained in the recipes and products you have found.

All vitamins are also available in artificial form

vitamins table vitamins tablets




Because it may be that you simply have to eat one of your favorite foods more often, so that you can live healthier lives. The exact quantities? Also develop a general feeling for it. Make your favorite salad, then look in the vitamin table, what you have everything in it. Then you estimate the quantities. Is there anything else that needs to be added or should an ingredient be added in larger quantities?

Find your vitamin balance

vitamins table vitamins vitamin deficiency

Vitamin table for food

vitamins table food good nutrition



Vitamin B deficiency

Vitamin B deficiency can have many different unpleasant consequences. Learn what he brings us and learn why you should not give it up.

Vitamin B1

In the vitamin table, you should attach a particularly high importance to vitamin B1. Among other things, he is of fundamental importance to the slim figure as well. In children, it promotes the growth and the work of the circulatory system. That's not all! If you have enough vitamin B1, you will also feel calmer because it is very important for the nervous system. Furthermore, vitamin B1 keeps the mucous membranes healthy. Of all the elements of the vitamin table is one of the most important representatives. Also for those who can build muscle. So if you have problems in these areas, it may well be due to vitamin B deficiency.

Compared to vitamin B1 you will find in the vitamin table for food vegetables, whole grains, nuts. Wheat and dry beans should also be considered as an adjunct to your menu. Pork is also a very good source of vitamin B1. Milk, peas, dry fruits and eggs are also essential.

Delicious whole grains ensure enough vitamin B

Vitamin table bread wheat grains

Fresh, crispy vegetables

vitamins table vegetables vitamin b

Vitamin B2

Now consider the second element of the complex group B2. With a vitamin B deficiency of this kind you can have problems with growth. It is very important also for the general health condition. Vitamin B 2 works as part of a major enzyme group. Of the other members of the vitamin table for foods, these are most important in terms of the metabolism of carbohydrates, fats and proteins. They participate in a series of chemical reactions in the organism. That's why you have to have enough of it in the usual tissues.

More simply, vitamin B2 promotes digestion and also promotes the nervous system. Vitamin B2 deficiency can lead to constipation. The hair, skin and nails stay healthier with him. The mucous membrane of the mouth, lips and tongue are also in good condition. People who work a lot on the PC should take a note of this place in the vitamin table for food. Because vitamin B2 promotes the health of the eyes and protects against deformities.

Diets by which you can provide your organism with vitamin B2, are various types of vegetables, here we must emphasize the sugar beets.

The sugar beet - unpretentious, but super healthy

vitamin table sugarbeet crisp fresh

In addition to Vitamin B, the fruit vitamin table includes papaya, apricot, apples and raisins.

All types of tropical fruits are highly recommended in this context

vitamin table vitamin b tropical fruits

Liver, eggs and low-fat milk are also very important.

Vitamin B 3

The vitamin B3 deficiency has a bad effect on the functioning of the circulatory system. Furthermore, if you are fed up enough, you will have a strong and healthy nervous system. If you want the metabolism of proteins and carbohydrates to be promoted, paint the place with vitamin B3 in the colored pencil food vitamin chart.

It also helps a lot further in maintaining skin health. The capillary system is expanded, the sex hormones better synthesized.

All thinking functions are faster. Diets of animal origin are richer in vitamin B3. Lean meat, liver, pork, shrimp and cow's milk. Vegetable sources include rice, wheat, peanuts, almonds and sunflower seeds.

Cooked prawns with lemon for a more beautiful skin

Vitamin table shrimp fresh cooked

Vitamin B7

In addition to this, you could also write vitamin H and biotin in the vitamin table for food. These are considered synonyms. Together with all the remaining B group vitamins, it helps to transfer carbon monoxide. Nails and their elasticity are promoted quite well. Egg yolk, liver and a bunch of vegetables could give you vitamin B7.

Often cook liver with parsley and garlic

Vitamin table liver vitamin

Vitamin B9 in the vitamin table for food

Pregnant women should never have a vitamin B9 deficiency. Even those who want to have children, should place a high value on it. Vitamin B 9 helps in the formation of the placenta and also in the construction of the brain of the embryo. In general, the cells are more easily formed and protected from anemia.

Vegetables such as lettuce, spinach, peas, parsley, broccoli are good sources of this vitamin. It is also found in the liver, soft cheeses, citrus fruits, oatmeal and wheat sprouts.

Vitamin C deficiency may not be

That vitamin C deficiency also has very unpleasant consequences, you have already heard, right? As it helps much further in the absorption of iron, it also takes part in building up the teeth, bones and tissues. It also plays an essential role in healing wounds. This will also maintain the elasticity of the skin. The body needs vitamin C to produce stress hormones. Thanks to vitamin C, the body has more resistance. Vitamin C helps to fight high blood pressure, hives and cancer. With vitamin C, the white blood cells do their job much better. They find and destroy the viruses much more successfully.

Beat the stress and stay healthy!

Vitamin table vitamin c oranges lemons

The ultimate vitamin C salad

vitamins table parsley carrots salad

If you're actively involved in sports and fitness, vitamin C is also essential. It is especially important for the connective tissue. Because this takes place after the successful collagen synthesis. Here are also the products that contain plenty of vitamin C: red peppers, parsley, kiwi, broccoli, elderberry, papaya, strawberries, oranges, lemons, garlic, spinach, tomatoes and many other types of vegetables and fruits.

Vitamin A

Vitamin A deficiency has a negative effect on the cleansing of the body. It helps us to avoid the formation of cancer cells. For the prophylaxis against all the diseases it is great. Vitamin A plays a central role in the formation of white blood cells. They are fundamental to our immune system.

Vitamin A promotes the formation of very strong bones, has an anti-bacterial effect, fights the viruses and can be very beneficial for infections. Chronic skin diseases are also influenced very positively. Vitamin A is also wonderful against wrinkles.

8 important sources of vitamin A

Vitamin table vitamin a food

Vitamin D and vitamin D deficiency

Vitamin D is known as the sun vitamin. Among other things, it gets our body through the sun's rays. The organism desperately needs to absorb calcium. It is essential for the growth of teeth and bones. Vitamin D is used in the process of healing and for the prevention of cancer.

Almost all types of meat provide the body with the valuable vitamin D.

Vitamin table vitamin D meat products

Vitamin E and its deficiency

This vitamin has a very strong antioxidant effect. It promotes the immune system. It promotes the cells and the processes in them. Vitamin E provides the tissues with plenty of oxygen. Mental weakness and fertility problems may be due to vitamin E deficiency.

Vitamin E spreads the capillaries and so the blood runs freely into the muscle tissue. This strengthens tissue and nerves. Vitamin E is important in the prophylaxis of the vessels. Vitamin E deficiency can cause some diseases, such as asthma, arthritis, and many other conditions.

Vitamin E can be applied locally, ie directly on certain areas of the skin. This ensures soft and soft skin.

Vegetable oils are best suited for the supply of this vitamin. Such are corn, sunflower seeds, soy and wheat. Walnuts, almonds, peanuts and all kinds of nuts could make up for vitamin E deficiency. They are also very good for whole grains, leafy vegetables, green beans, peas, tomato puree, aubergines, carrots, blueberries, blackberries, avocados and papaya.

Food rich in vitamin E.

Vitamin table vitamin E food

Sunflower seeds for a strong immune system

vitamins table sunflower sunflower seeds peeled

Eat nuts for the nervous system on a regular basis

vitamin table vitamin b source nuts

Vitamin K and vitamin K deficiency

Vitamin K helps against blood loss in case of injury. You notice vitamin K deficiency just when you get injured. Because then the wounds do not heal well together. Even with a portion of kale you will have enough of it. It is also found in spinach, Brussels sprouts, broccoli, lettuce and nettle.

Green vegetables contain a lot of vitamin K.

Vitamin table green food vitamin k

Healthy Eating Guide for Healthy Austria Funds 

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