What are organic and non-caloric?

IMG_2876What are organic and non-caloric? vitamins!

Vitamins are essential for normal physiological function and must be consumed through food! Our bodies require 14 different vitamins which are essential for our metabolism. Below is a comprehensive list of each of the vitamins, their functions and what foods you can typically find them in. The best thing about vitamins, is that we can never have too much. If we do consume too much of any vitamin it is excreted through urine or faeces which means we reduce the risk of toxicity and deficiency.

  1. VITAMIN A
    – formation and maintenance of skin, hair, bone and tooth growth
    – found in yellow or orange fruits and vegetables, green leafy veg, fortified oatmeal and dairy products
  2. VITAMIN B1
    – helps the body to release energy from carbs during metabolism and improve muscle tone and growth
    – found in fortified cereals, oatmeal, meats, rice, pasta, whole grains
  3. VITAMIN B2
    – helps body to release energy from protein, fat and carbs during metabolism
    – found in whole grains, green leafy veggies, milk and eggs
  4. VITAMIN B6
    – helps build body tissue and aids the metabolism of protein
    – found in fish, poultry, bananas, prunes, dried beans, whole grains and avocados
  5. VITAMIN B12
    – aids cell development, functioning of the nervous system and metabolism of protein and fats
    – found in meats, milk products and seafood
  6. BIOTIN
    – metabolism of fats, protein and carbs
    – found in cereal/ grain products, yeast, legumes
  7. CHOLINE
    – essential for liver functions
    – milk, eggs, peanuts
  8. FOLATE
    – genetic material development and red blood cell production
    – especially important for women in early pregnancy stages
    – found in green leafy veggies, organ meats, dried peas, beans and lentils
  9. NIACIN
    – involved in metabolism of fats, proteins and carbs
    – found in meat, poultry, fish, peanuts, potatoes, dairy products and eggs
  10. PANTOTHENIC ACID
    – helps release energy from fats and vegetables
    – found in lean meats, whole grains, legumes, vegetables and fruits
  11. VITAMIN C
    – essential for bones, cartilage, muscle, blood vessels, aids in absorption of iron
    – found in citrus fruits, berries, vegetables
  12. VITAMIN D
    – aids in bone and tooth formation, helps maintain heart action and nervous system functions
    – found in fortified milk, sunlight, fish, eggs, butter
  13. VITAMIN E
    – protects blood cells, body tissue, essential fatty acids
    – found in fortified and multigrain cereals, nuts, wheat germ, vegetable oils, leafy green veg
  14. VITAMIN K
    – essential for blood-clotting functions
    – found in green leafy veg, fruit, dairy and grain products

 

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