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Foods rich in vitamins: the essential list [2024]
A life full of vitamins and pep! We all dream of it!
However, our body sometimes shows us signs of weakness which may be due to a vitamin deficiency. These play an essential role in the functioning of the cells in our body. A balanced diet with sufficient vitamin intake is a good start to having energy every day.
So, to better understand the role of vitamins and the foods rich in vitamins to favor, make yourself comfortable and read this article carefully! 💪🥦
The importance of vitamins for health
Vitamins and minerals are essential for the proper functioning of our body.
Hence the importance of sufficient intake of these nutritious foods. To better understand the role and importance of vitamins, let's distinguish two categories:
Lipid solubles
Vitamins are called fat-soluble when they are soluble in fat. They are stored in fat reserves and are released according to the needs of the cells. Vitamins A, D, E and K are fat-soluble vitamins.
Water-soluble vitamins
Vitamins are said to be water-soluble when they are soluble in water. Unlike the previous ones, water-soluble vitamins are not stored in the body. Their excesses are eliminated through urine. These are vitamins B and C. A balanced diet must provide these vitamins daily to avoid deficits.
The role of vitamins is therefore determining in the functioning of our body. They contribute to the proper functioning of the immune system, help with the assimilation of nutrients and the maintenance of our cells in good condition. Without them, we are subject to dysfunctions and digestive and muscular discomfort in particular. Hence the interest in varying your meals with foods rich in vitamins.
Discover the different vitamins and their benefits 🌈💊
Are you confused by the quantity of vitamins? Let's take a look at the different vitamins to get in shape and their benefits.
Vitamin A: its benefits for the body
Vitamin A plays an essential role in bone growth, the immune system, skin, mucous membranes and vision. It also contributes to the proper absorption of iron. 🔍🦴
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Vitamin C: a powerful antioxidant
Vitamin C has multiple benefits. It participates in the production of collagen, a protein essential for the formation of connective tissue, bones, skin and ligaments. Vitamin C also promotes wound healing and the formation of red blood cells. It is also a powerful antioxidant that delays premature aging of the skin.
You are athletic ? Don't forget that vitamin C is also beneficial as part of regular exercise and bodybuilding . 🏋️♀️🍓
Vitamin D: its important role for bones and more
Vitamin D is closely linked to calcium metabolism in the body. It regulates calcium levels and therefore plays a vital role in the health of bones and teeth. It's up to you to choose the best vitamin D3 that meets your needs!
Unlike most other vitamins, the human body is able to synthesize it when exposed to sunlight 🌞.
Vitamin E: its beneficial effects for the skin and well-being
Vitamin E also has an antioxidant function, like vitamin C. It protects cells by preventing premature aging, which particularly affects the skin.
Vitamin K: the little-known importance of blood clotting
Vitamin K2 contributes to the blood clotting process. It also participates in cell renewal and the prevention of osteoporosis. It promotes the fixation of calcium and the strengthening of bone stock. It is one of the rare vitamins that is synthesized in the digestive tract by the intestinal flora.
B group vitamins: B1, B2, B3, B5, B6, B7, B9, B12
We also thought: there are many B vitamins!
Their benefits for our body affect all its functions: energy production, stress and mood management, the formation of red blood cells, but also the integrity of hair, nails and the nervous system. The role of each B vitamin should therefore not be neglected.
For example, a vitamin B12 course is often recommended for people prone to nutritional deficiencies: seniors, vegetarians and vegans. 🥗
Foods rich in vitamins: an essential list
It’s decided: you are ready to adopt a balanced diet! Here is a summary of the vitamin-rich foods you need to maximize your well-being!
Foods rich in vitamin A
You will find vitamin A in all animal products: liver, meat, fish, butter, eggs, cheese, whole milk. Also think about fruits and vegetables rich in vitamin A such as:
carrots 🥕;
spinach 🌿 ;
pumpkin 🎃;
apricots 🍑;
melons 🍈;
mangoes 🥭;
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sweet potatoes 🍠;
green vegetables 🥦;
parsley.
Something to enjoy with a vegetarian plate! 🌱🍽️
Foods rich in vitamin C
Want a dish that will reenergize you? To stock up on energy and vitamin C, choose raw foods and citrus fruits (oranges, lemons, grapefruit), but also kiwis, raspberries, strawberries and blackcurrants. As for vegetables, red pepper, parsley, broccoli and tomatoes are among the foods rich in vitamin C.
On the podium of the most vitaminized, we find:
Acerola 🍒;
Guava 🍈;
Blackcurrant 🫐;
Parsley and thyme 🌿;
The pepper 🌶️.
Surprising, isn't it?
Foods rich in vitamin D
In winter, we often lack vitamin D. This is the time to cook fatty fish such as:
sardines ;
halibut;
the salmon ;
smoked herring;
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mackerel.
Those who prefer meat will opt for veal liver. Other food sources of vitamin D3 : egg yolk and cod liver oil.
Foods rich in vitamin E
Vitamin E is found naturally in vegetable oils and spices. For a diet rich in vitamin E, opt for:
wheat germ oil 🌾;
sunflower oil 🌻;
avocado oil 🥑;
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almond oil 🌰;
paprika 🌶️;
curry 🍛;
pepper and cayenne pepper 🌶️.
All that remains is to make good vinaigrettes!
Foods rich in vitamin K or B12
Known by these two names, vitamin K is mainly present in offal and royal jelly. If cooking liver is not to your taste, you can eat mussels, whelks or eggs. We can also mention caviar, but there, it won't really be the same budget! 😬
Foods rich in vitamin B
Recommended foods that provide vitamin B are dairy products, dried or green vegetables, fruits, nuts, oilseeds, offal, eggs and brewer's or food yeasts. And for those with a sweet tooth, dark chocolate! 🍫
Vitamin B9 is particularly present in legumes such as: chickpeas, lentils, red beans, broad beans and lupine.
Now that you have the shopping list and foods rich in vitamins , it's time for some fun recipes to stock up on vitamins!
Tasty and vitamin recipes
What if this was an opportunity to put vitamin-rich foods on your plate? Here are some easy recipes to make with foods rich in vitamins !
Spinach salad with feta and olive oil (rich in vitamin K)
Stock up on vitamin B12 with a quick-to-prepare fresh salad.
For this you will need:
200 g fresh baby spinach, washed and drained 🍃;
50 g of feta;
30 g toasted pine nuts;
30 g of chopped olives;
2 tbsp olive oil 🫒;
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1 tbsp balsamic vinegar;
1 tsp of honey;
Salt and black pepper, to adjust to your taste.🧂
In a small bowl, prepare the vinaigrette by mixing the olive oil, vinegar and honey. Whisk well to emulsify the vinaigrette. Season with salt and freshly ground black pepper. Be careful not to add too much salt due to the presence of the feta, which is already salty. Arrange the spinach leaves in a salad bowl with the olives, feta and pine nuts.
Pour your vinaigrette and enjoy immediately. 😋
Tropical fruit smoothie (source of vitamin C)
Here is a delicious smoothie recipe. Perfect for a healthy breakfast or energy snack.
Get a blender, in which you will put:
1/2 banana in pieces 🍌;
100 g fresh cut pineapple 🍍;
100 g of mango 🥭;
100 g of papaya 🧡;
the juice of an orange 🍊;
1/2 vanilla yogurt 🍦;
1 teaspoon of honey;
a few ice cubes (optional). ❄️
Pour the smoothie into tall glasses, and garnish with kiwi slices to decorate.
Serve and enjoy peacefully to enjoy a boost of energy and an explosion of flavors.
We recommend you
Vitamin C Powder
Pure vitamin C in extra soluble powder of plant origin (100% L-ascorbic acid).
- ✅ Available in 2 formats (500g/1kg)
- ✅ Purity > 99.9%
- ✅ Measuring spoon included
- ✅ Packaged in France
Grilled salmon with vegetables (vitamin D intake)
An idea for a succulent dish based on foods rich in vitamins , particularly vitamin D? Grill a piece of salmon in the oven or on the barbecue after seasoning it. Choose one of your favorite mushrooms to accompany it 😋, we'll give you a few with a high vitamin D content: Porcini mushrooms, morels, button mushrooms: vary the pleasures with original recipes! 🍄
We recommend you
Vitamin D3
Highly bioavailable micro-encapsulated vitamin D3V®.
- ✅ Natural and bioavailable form
- ✅ Plant origin (algae)
- ✅ 2000 IU for 2 capsules
- ✅ 2 months of treatment
Nut and seed muffins (B vitamins)
Wake up your taste buds with nut and seed muffins rich in B vitamins! Mix all the ingredients in a salad bowl:
200 g of wheat flour;
40 g of cornstarch;
90 g of sunflower seed powder 🌼;
60 g of nuts 🥜;
40 cl of almond milk;
1 sachet of baking powder;
1 teaspoon of bicarbonate;
salt and pepper. 🧂
Bake for 25 minutes and enjoy hot or cold with a green salad.
Food supplements to meet your daily vitamin needs
When to consider food supplements? 💪
Sometimes a healthy diet based on foods rich in vitamins is not enough. Do you notice a lack of energy, a vitamin deficiency, weight variation or occasional stress? Maybe it's time to plan a vitamin C treatment ! Thanks to its anti-fatigue properties, you will be back on your feet in just a few weeks.
Also know that the combination of vitamin C and iron is the winning duo! Vitamin C helps absorb iron better. It is therefore strongly recommended for pregnant women and all people who lack iron.
Types of vitamins and supplements
Need to supplement your diet with vitamins? Discover highly assimilable liposomal vitamin C to reboost your body and fight against temporary fatigue.
To make up for the lack of sunlight in winter, also think about vitamin D3 . A mid-season cure and you will have strengthened immune defenses! 💪
Are you looking for a solution to supplement your diet? Our multivitamin complex brings together essential nutrients, vitamins and minerals to combat dietary deficits.
Precautions to take when taking supplements
The Ministry of Health and Prevention recommends consulting your doctor or pharmacist before taking food supplements in the event of a pathology or current medical treatment. In order to avoid an overdose, it is advisable to respect the quantities indicated and to take into account the doses provided by your diet.
You now know all the secrets of a balanced diet to be in top shape with foods rich in vitamins ! Remember to always favor fresh, organic, local and seasonal foods. It's so simple to reinvent your weekly menus with vitamin-rich foods, isn't it? 🥗
Lucas PINOS
Co-founder of NOVOMA
Passionate and expert in micro-nutrition, Lucas founded Novoma in 2012. It is with conviction that he develops food supplements with effective, carefully chosen and 100% clean active ingredients, to best meet the body's needs.
