Vitamins: B6, B12, C, D, E, K (Benefits and food sources)
|
Vitamins |
Benefits |
|
D |
Can reduce fractures when taken with Calcium (Ca). |
|
C |
Has been shown to reduce heart-disease risk. Improves the immunity system. |
|
E |
Evidence suggests that diets rich in this vitamin may cut the risk of Breast, Stomach and other cancers. |
|
K |
Essential for blood clotting. Encourages the maintenance of bones while blocking substances that may break them down. |
|
B6 |
Neutralizes molecules that can damage cells. May help prevent or delay Alzheimer’s Disease. |
|
B12 |
Protects nerve cells. Studies have found that older adults with low levels of B12 Perform poorly on memory tests. |
|
Vitamins |
Food sources |
|
D |
Found in oily fish such as salmon, sardines,… .Found also in red meat, liver, eggs, Yolks, fortified food such as some fat spreads and breakfast cereals… . |
|
C |
Found in oranges, grape-fruits, other citrus fruits and juices, broccoli, cabbage And strawberries… . |
|
E |
Vegetables oils are the best source, including corn and cottonseed. Also found In leafy greens such as spinach, grains, almonds, sunflower seeds, pumpkin, peanuts… . |
|
K |
Found in green leafy vegetables such as spinach and broccoli. Found also in dairy Foods such as milk, eggs, cereals, spouts and liver… . |
|
B6 |
Found in meat, poultry, fish, legumes such as beans, non citrus fruits such as Bananas and watermelons… . |
|
B12 |
Found in fortified breakfast cereals, milk, meat, cheese, eggs, some fish and Margarine… . |
