Top Food Sources of the Vitamins for Women



Vitamin A

Offals, dairy products and shellfish as preformed Vitamin A. Green, yellow, orange and red vegetables and fruits in the form of carotene and some related carotenoids. Especially turnip tops, carrots, red pepper, spinach, watercress, endive, and mustard and cress. These have the highest values.

Vitamin C

All fruits and vegetables but with large differences in the levels. Blackcurrants, strawberries, spring greens, parsley, broccoli florets and green and red peppers offer some of the very best values. 
Vitamin D

This is available preformed only in animal products, the best sources being eggs, butter, fortified margarine and fish and fish liver oil. Among the best fish are salmon, herrings, sardines and tuna.

Vitamin E

Vegetable oils such as sunflower seed oil and wheat germ oil are the most concentrated sources. After that come margarines, nuts and seeds.

Vitamin K

The nest sources are broccoli, cabbage, spinach, lettuce, Brussels sprouts, green tea and turnip greens.

Thiamine

Vegetables and pulses are best, especially pumpkins and peas, followed by meats, fish and cereals.

Riboflavin

Dairy products come first, followed by fish, meats, seafoods and vegetables.

Nicotinic Acid or Nicotinamide

Fish, meats, seafood, pulses, vegetables are the best.

Pantothenic Acid

Vegetables and pulses are best.

Vitamin B6

Fish and vegetables are by far the best.

Vitamin B12

Liver and kidneys are the best and after that mussels and mackerel.

Folic Acid

Vegetables are the highest by far with pulses next.

Biotin

Pulses and nuts are the highest, followed by fish.
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