Vitamin A: Promote good vision, strenghtens immune system. Mostly can be found in dark colored orange or green vegetables, orange fruits e.g cantaloupe, peaches, mangos etc., other good sources are milk, liver, eggs.
Vitamin C: Helps to form collagen, absorb iron and calcium. Essential for healthy teeth, bone and skin. Great source from red berries, kiwi, orange, red and green bell peppers etc.
Vitamin D: Strengthens bone system. You can get it while your skin expose to the sunlight. Food source: egg yolk, fish oils, milk.
Vitamin E: Helps to protect cells from damage, build red blood cells. Can be found in various foods such as green leafy vegetables, nuts, vegetables oils, whole grains etc.
Vitamins B: Consist of B1(Thiamin), B2 (Riboflavin), B3 (Niacin), B6, B9 (Folate), B12. In general, vitamins B help to convert food to energy, build red blood cells, and essential for brain and nerve function. B9 (Folate) is also needed to make DNA. Good source of foods: Fish, meats, poultry, eggs, legume, cereals, whole grain food, potatoes, banana etc.
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Did you know that Kiwis are the most nutrient dense of all major fruits. For such a small fruit is packs a lot of nutrient punch.
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