All Vitamins You Need: Best Food Sources for Each Vitamin!

Описание: a complete guide to all essential vitamins, what they do, and their best natural food sources 👇

🧠 Vitamin A (Retinol, Beta-Carotene)

Benefits: Vision health, immune function, skin repair
Best Sources:

Carrots 🥕

Sweet potatoes 🍠

Spinach, kale, and other leafy greens 🥬

Liver and egg yolks 🥚

💪 Vitamin B1 (Thiamine)

Benefits: Energy production, nerve and muscle function
Best Sources:

Whole grains 🌾

Sunflower seeds 🌻

Pork

Legumes (beans, lentils)

⚡ Vitamin B2 (Riboflavin)

Benefits: Energy metabolism, cell growth, antioxidant support
Best Sources:

Milk and yogurt 🥛

Almonds

Eggs

Spinach

❤️ Vitamin B3 (Niacin)

Benefits: Lowers cholesterol, supports brain and skin health
Best Sources:

Chicken and turkey 🍗

Tuna and salmon 🐟

Brown rice

Peanuts

🧬 Vitamin B5 (Pantothenic Acid)

Benefits: Helps make hormones and red blood cells
Best Sources:

Avocados 🥑

Mushrooms 🍄

Eggs and chicken

Whole grains

🧠 Vitamin B6 (Pyridoxine)

Benefits: Brain function, mood regulation, protein metabolism
Best Sources:

Bananas 🍌

Chickpeas

Tuna

Potatoes

🧫 Vitamin B7 (Biotin)

Benefits: Healthy hair, skin, and nails; energy production
Best Sources:

Eggs (especially yolks) 🥚

Almonds

Salmon 🐟

Sweet potatoes 🍠

🩸 Vitamin B9 (Folate / Folic Acid)

Benefits: DNA synthesis, cell growth, pregnancy health
Best Sources:

Leafy greens (spinach, kale) 🥬

Lentils and beans

Asparagus

Citrus fruits 🍊

❤️ Vitamin B12 (Cobalamin)

Benefits: Red blood cell formation, nerve function, DNA synthesis
Best Sources:

Meat and fish (beef, salmon, tuna) 🥩🐟

Eggs and dairy

Fortified cereals (for vegetarians)

🦴 Vitamin C (Ascorbic Acid)

Benefits: Immune support, collagen production, antioxidant protection
Best Sources:

Oranges, lemons 🍊

Strawberries 🍓

Bell peppers 🌶️

Broccoli 🥦

🌞 Vitamin D

Benefits: Bone health, immune support, mood regulation
Best Sources:

Sunlight ☀️ (10–20 minutes daily)

Fatty fish (salmon, sardines, mackerel)

Egg yolks

Fortified milk or plant milks

💪 Vitamin E (Tocopherol)

Benefits: Antioxidant, protects cells from damage, supports skin health
Best Sources:

Almonds and sunflower seeds 🌻

Spinach and kale 🥬

Olive oil 🫒

Avocados 🥑

🦷 Vitamin K

Benefits: Blood clotting, bone strength
Best Sources:

Kale, spinach, broccoli 🥦

Brussels sprouts

Green beans
Here’s what you’ll find on this channel:
✅ Over 60 health advice for joint support, better posture, and daily vitality
✅ Gentle leg strength routines to improve balance and prevent falls
✅ Mobility tips for seniors struggling with stiffness or swelling
✅ Natural remedies to manage inflammation and circulation issues
✅ Nutrition over 60 for stronger bones, muscles, and long-term energy
✅ Strategies to fight muscle loss after 60—without intense workouts
✅ Mental wellness, stress relief, and simple lifestyle upgrades

Whether you’re 60, 70, or beyond—you still have the power to feel better, move better, and live better.
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