Vitamins are divided into two groups; water-soluble vitamins means that the body will expulse what it can not absorb (vitamins B and C); fat-soluble vitamins where leftovers are stored in the liver and fat tissues (vitamins A, D, E, K).
Immune vitamin, it is essential to mucous health, as well as the skin and the eyes.
> Animal-source food: beef, eggs, dairy products, offal
> Plant-based food: carrot, sweet potato, dark leafy greens, yellow fruits (cantaloupe, mango, apricots)
B vitamins are essential to cells energy production, it can be found mainly in red meats, fishes and whole grains.
B1 > producing energy > meat, fish, dried vegetables, whole grains
B2 >producing energy > offel, yeast, eggs, dairy, fishes
B3 > producing hormones and brain’s chemical messenger > yeast, liver, meat, fishes, eggs
B5 > stress response > yeast, offel, mushrooms, dairy, meat, fish, eggs, lentils
B6 > protein synthesis, fighting toxic products and bacteria > yeast, liver, wheat germ, lentils, cauliflower, bananas, meats and fishes
B8 > fat and glucose synthesis > liver, egg yolk, soy, lentils, corn, nuts
B9 > providing protein needs, brain’s chemical messengers and recycle chemical substances > greens, corn, chick peas, liver
B12 > DNA synthesis > offel, meats, fatty fish, seafood, eggs, cheese
An antioxidant that protects us whlist regenerating vitamin E.
> Foods: citruses, kiwis, cruciferous vegetables, bell peppers, berries
Enables calcium absorption and help it bind to bones.
> Foods: salmon, mackerel, sardines, cod livre
An antioxidant that protects cells with anti-inflammatory properties, it eneables the organism to use vitamin K.
> Foods: nuts, spinach, avocado, vegetable oils
It is essential to blood cotting and to bone mineralization.
> Foods: cabbage, spinach, parsley, broccoli, kale, lettuce