Food & Recipes

Vegetarian? What foods you should be eating to get your vitamin intake up

It is a common misconception that vegetarians are unable to get enough vitamin intake solely from vegetables. I am here to let you know that this is not the case.

Vitamin A: Vitamin A is a fat-soluble that is an amazing antioxidant. There are many ways in which vitamin A is good for you. For example, it helps vision, brain function, anti-ageing and is good for the kidneys. So where can you get vitamin A from?

  • Green leafy vegetables – Kale, Romanian lettuce
  • Sweet potato
  • Spinach
  • Carrots
  • Squash
  • Peppers
  • Dried apricot
  • Rockmelon
  • Fruit

Vitamin B: Vitamin B is good for neurological awareness and good for people that have low emotional esteem. In addition, Vitamin B12 helps aid the body in converting food into fuel – this allows for more energy throughout the day. Foods that have Vitamin B present are:

  • Green leafy vegetables
  • Cheese – Feta
  • Eggs
  • Avocados
  • Whole grains – Brown rice, quinoa, oats, corn and rye
  • Bananas
  • Mushrooms
  • Nutritional yeast

Vitamin C: Vitamin C is an important antioxidant within the body that helps maintain connective tissue. Vitamin C is also good for skin and hair growth. It is also disputed that Vitamin C helps with the common cold – this is true for myself. Some foods:

  • Oranges
  • Grape fruit
  • Chili peppers
  • Peas
  • Red and green bell peppers
  • Kale
  • Broccoli
  • Parsley
  • Potatoes

Vitamin D: Vitamin D is important for the absorption of calcium within the body, which in turn allows for healthy bones and teeth. It is also suggested that Vitamin D has the ability to prevent and fight some diseases such as Type 1 diabetes and even cancer.

  • Sunshine is one of the main sources of vitamin D
  • Soy milk
  • Mushrooms
  • Vegetable oil
  • Eggs
  • Some small amounts of Vitamin D can be found within green leafy vegetables

Vitamin E: Vitamin E is an important antioxidant which means that it protects the body’s tissues. Some Vitamin E rich foods are:

  • Olive oil
  • Nuts
  • Seeds
  • Avocados

Vitamin K: Vitamin K is most known for its role in preventing blood clotting and preventing heart disease.

  • Olive oil
  • seaweed
  • Green leafy vegetables
  • kelp
  • Broccoli and Colliflower
  • Eggs
  • Cabbage

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