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Variety in Vitamins

by Faith

Many people take vitamin supplements, but are they necessary? In some cases they may be, but often people resort to taking supplements instead of trying to get an adequate amount of vitamins through food.

It is important to eat a variety of foods. By including a variety of food choices, you will have a more balanced diet that will help you to get all of the vitamins you need.  

Some people may not know what all the vitamins are or what foods contain them. The following is a list of the vitamins and a food option high in each vitamin.

Vitamin A: Spinach

Thiamin (Vitamin B-1): Ham

Riboflavin (Vitamin B-2): Plain yogurt

Niacin (Vitamin B-3): Chicken

Pantothenic Acid (Vitamin B-5): Beef liver

Vitamin B-6: Pork

Biotin (Vitamin B-7): Hard boiled eggs

Folate (Vitamin B-9): Asparagus

Vitamin B-12: Soymilk or fat-free milk

Vitamin C: Strawberries

Vitamin D: Salmon

Vitamin E: Sunflower seeds

Vitamin K: Broccoli

Thankfully, with nutrition facts on food packaging and the ease of a quick internet search, keeping track of daily vitamin intake is easy. Consuming the RDA (Recommended Dietary Allowance) for vitamins will help prevent vitamin deficiencies and their consequences. Planning meals ahead of time to include a variety of vitamins will help you get adequate amounts.



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