Vitamins are substances which the body needs to grow and develop normally. The body needs about 13 vitamins; they include vitamin A, the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B-6, B-12 and folate), and vitamins C, D, E and K.
Each vitamin has a specific job so a deficiency of any of them may result in health problems. Fortunately, these vitamins can be gotten from the foods we eat. But the body can also make vitamins D and K. Therefore, you owe it to yourself to make a conscious effort to eat vitamin-rich foods. If you don’t know what they are, here are some of them:
Read more about Food
Egg Yolk
Times Of India
I’m sure you know that the taste of a boiled egg is in the yolk. But do you also know that while half of the proteins in an egg is found in the white, the vitamins, fat and minerals are mostly found in the yolk? Oh yes! The yolk is small but mighty; it contains the fat-soluble vitamins A, D and E as well as vitamin B 12 and folic acid. So, if you want to boost your diet, include yolk in your meals.
Tomatoes
Old Farmer’s Almanac
A Nigerian may have a hard time avoiding this vegetable. Those who don’t like eating it fresh or making smoothies out of it, may have a hard time resisting the classic Nigerian stew and jollof rice both of which are prepared with this ingredient. But this is a good thing because tomatoes are healthful. They are good sources of vitamins A, B2, C. These are good for the eyes and skin.
Milk
Good Housekeeping
When we say milk, we generally mean cow milk which is the most popular kind of milk. When other kinds of milk are mentioned, they are qualified by their source; tiger nut milk and soy milk are cases in point. Anyways, this nature’s gift to mammals is loaded with nutrients. Milk is enriched with vitamins A, B12, riboflavin and vitamin D in fortified products.
Fish
WCCO Radio
Fresh, frozen and dried fish feature prominently in the diet of the average Nigerian family. If it’s not used to make soup, it is used for stew, jollof or pottage. Thankfully, fish is nutritious. It contains 9 of the 14 essential vitamins. These include vitamins A, B1, B2, B3, B5, B6, B12, D and E. I’m sure this information is all the encouragement you need to keep dining on fish. So, go ahead and order some more.
Sign up to the Connect Nigeria daily newsletter
Carrots
Taste Of Home
This root vegetable is crunchy, tasty and healthful. Carrots are a good source of vitamin A which promotes good vision. They also contain biotin, a B vitamin that play an important role in fat and protein metabolism. Carrots equally contain vitamins K and B6 both of which promote bone health and assist in the conversion of food to energy respectively.
Liver
Pinterest
My love affair with this organ meat started since childhood. I love its distinct taste and I still use it to make vegetable soup and sauce. I know a lot of people don’t even remember this meat when they go meat shopping. So, I’m here to make a case for liver.
Liver is a nutrient-dense food. It is low in calories and full of essential nutrients. In fact, its nutrient content surpasses that of fruits and vegetables. 3.5 ounce of liver contains vitamins A, B12, riboflavin and folate as well as minerals and high quality protein. This makes liver a super food.
Sweet Potatoes
The Indian Express
I can’t say it enough but this root vegetable is not just wholesome, it’s naturally delicious too. Sweet potatoes is one of the best sources of vitamin A. They are full of vitamins B5, niacin, thiamine and carotenoids. They are also rich in vitamins C and E. Do you still need reasons why you should include this food in your diet? I think not; except of course you are Thomas.
Dark Green Leafy Vegetables
Money Crashers
Any list of high vitamin foods will be incomplete without this food. Dark green vegetables are an important part of a healthy diet. They have an extremely high vitamin and mineral content. Some of the vitamins found in leafy green vegetables are vitamins A, C, E and K. Please note that the amount of vitamins vary from vegetable to vegetable. So, alternate to get the full benefits of required nutrients.
In conclusion, eat balanced diet and you will get enough nutrients from there.
Sources:
Chopra
Healthline
La Canada Care Centre
Medical News Today
Medline Plus
Featured image source: The Poultry SiteGot a suggestion? Contact us: editor at connectnigeria dot com
This article was first published on 23rd June 2020 Notice: Undefined variable: last_modified in /var/www/html/articles/wp-content/themes/cnhalptem/content-single.php on line 36
Udevi, Obiamaka Angela holds a Master of Arts degree in History & International Studies. She's a freelance writer with a passion for food and healthy living. She can be contacted through her email address, obiudevi@yahoo.com
Comments (3)
3 thoughts on “Did you Know? 8 Foods That are Rich in Vitamins”
Hi, my name is Erizon, I am a remote web designer/developer reaching out to offer my expertise in creating high-end websites.
I have been providing my services to clients in a wide range of industries around the world from small to large businesses. First impression matters. A website is always speaking on your behalf and the key to grabbing visitor attention is by creating a highly professional, visually engaging website with an outstanding design to increase engagement, sales/revenue, build brand awareness, and to ultimately establish a strong trust.
It really comes across to your visitors, the level of dedication and effort is put towards presenting your products or services — even the smallest details can be picked up on.
Feel free to schedule a meeting to discuss more details about your website in terms of redesigning, rebuilding or adding extra functionality.
Customer service is very important to me, I am committed to providing nothing less than the highest quality and I offer a full money-back guarantee to ensure 100% client satisfaction.
Please be aware, I do not communicate via email to prevent loss of communication. Many of my clients have been reporting emails not delivering, I have listed popular alternative methods of communications below:
Purchasing fresh food in bulk in Nigeria is often challenging and time-intensive, particularly in densely populated cities like Lagos, where a single shopping trip can take an entire day. Shoppers must account for hours in traffic and the crowded atmosphere of open markets. PricePally addresses these challenges by simplifying the food supply chain, offering … Continue reading PricePally: Nigeria’s Food E-commerce Platform for Bulk Food Buying
Forward Fooding launched the FoodTech 500, inspired by the Fortune 500, aimed at raising the public profile of FoodTech companies and giving them visibility alongside showcasing their moves towards tackling the challenges faced by the global food system. Read more about Opportunities The FoodTech 500 program is the world’s “first definitive list of the … Continue reading Apply for the FoodTech 500 Program 2024 for AgriFoodTech Companies
Healthy snacking is important to maintain a balanced diet, and Nigeria’s rich variety of foods and fruits offers delicious options. Whether you’re looking for a quick energy boost or trying to curb hunger between meals, these Nigerian-inspired healthy snacking ideas will keep you satisfied and nourished. In this article, we’ll explore some tasty and … Continue reading Healthy Snacking Ideas with Nigerian Foods and Fruits
The ketogenic diet has gained a lot of attention in recent years as a potential way to lose weight and improve health. But what exactly is the ketogenic diet, and is it a good choice for you? Let’s explore the details and help you understand if this eating plan might be a good fit … Continue reading The Ketogenic Diet: Is It Right for You?
Please your book sounds motivating how can I get your book am a marketer I stay in oyigbo rivers state
Hi, my name is Erizon, I am a remote web designer/developer reaching out to offer my expertise in creating high-end websites.
I have been providing my services to clients in a wide range of industries around the world from small to large businesses. First impression matters. A website is always speaking on your behalf and the key to grabbing visitor attention is by creating a highly professional, visually engaging website with an outstanding design to increase engagement, sales/revenue, build brand awareness, and to ultimately establish a strong trust.
It really comes across to your visitors, the level of dedication and effort is put towards presenting your products or services — even the smallest details can be picked up on.
Browse to see my portfolio here: https://erizonweb.com/
—————
Feel free to schedule a meeting to discuss more details about your website in terms of redesigning, rebuilding or adding extra functionality.
Customer service is very important to me, I am committed to providing nothing less than the highest quality and I offer a full money-back guarantee to ensure 100% client satisfaction.
Please be aware, I do not communicate via email to prevent loss of communication. Many of my clients have been reporting emails not delivering, I have listed popular alternative methods of communications below:
Skype: live:erizon
Element: @erizon:matrix.org
Viber: +33 7532 96421
WhatsApp: +44 7832 916364
I look forward to hearing from you.
Best regards,
Erizon from erizonWeb.com
hydroxchloriquine plaquenil generic