Índice
    To avoid diseases and enjoy a healthy life, nothing better than a good dose of vitamins.

    Vitamins are organic compounds that we need in small amounts to avoid diseases. We need to take vitamins from food because the human body does not produce enough or does not even produce them.
    Each body needs different vitamins because, for example, humans need vitamin C (ascorbic acid) but dogs do not need it because their body produces enough for their own needs.


    Foods with vitamin A


    The best sources of vitamin A include: liver, cod liver oil, carrots, broccoli, sweet potato, butter, kale, spinach, pumpkin, some cheeses, egg, apricot, cantaloupe and milk.

    Deficiency of vitamin A or retinol can cause night blindness and keratomalacia or dry keratitis (an eye disorder that causes dry cornea).



    Foods with vitamin B


    The best sources of vitamin B include: yeast, pork, cereals, sunflower seeds, brown rice, rye, asparagus, kale, cauliflower, potatoes, oranges, liver and eggs.

    Deficiency of vitamin B or thiamine1 can cause: beriberi (between its manifestations include neurological signs and optic neuritis with loss of sight) and Wernicke-Korsakoff syndrome (brain disorder).


    Foods with vitamin B2


    The best sources of vitamin B include: asparagus, bananas, persimmons, okra, chard, cottage cheese, milk, yogurt, meat, eggs, fish and green beans.

    Deficiency of vitamin B2 or riboflavin can cause: ariboflavinosis whose symptoms are sore throat, redness of the tongue, sores in the mouth, scaly and yellowish inflammation of the skin (seborrheic dermatitis), red eyes or fatigue.


    Foods with vitamin B3


    The best sources of vitamin B3 include: liver, chicken, veal, fish (tuna, salmon), milk, eggs, avocados, dates, tomatoes, leafy vegetables, broccoli, carrots, sweet potatoes, asparagus, nuts, whole grains, legumes. mushrooms and brewer's yeast.

    Deficiency of vitamin B3 or niacin can cause: pellagra (characterized by diarrhea, dermatitis and mental disorders).



    Foods with vitamin B5


    The best sources of vitamin B5 include: meats, whole grains, broccoli, avocados, royal jelly and fish roe

    Deficiency of vitamin B5 or pantothenic acid can cause: paraesthesia (tingling and numbness of a part of the body).


    Foods with vitamin B6


    The best sources of vitamin B6 include: meats, bananas, whole grains, vegetables or nuts. Regarding milk, freezing can reduce its vitamin B6 content.

    Deficiency of vitamin B6 or pyridoxine can cause: anemia, peripheral neuropathy (damage to certain parts of the nervous system that causes pain, loss of sensation and inability to control muscles).


    Foods with vitamin B7


    The best sources of vitamin B7 include: egg yolks, liver, fish (especially blue fish) and some vegetables (such as garlic, tomatoes or watercress).

    Deficiency of vitamin B7 or biotin can cause: dermatitis or enteritis (inflammation of the intestine)



    Foods with vitamin B9


    The best sources of vitamin B9 include: yeast extract, liver, dried herbs, sunflower seeds, legumes, green leafy vegetables, asparagus or peanuts.

    Deficiency of vitamin B9 or folic acid during pregnancy can cause: birth defects. Therefore, it is usually indicated to women who want to have children, a supplement of folic acid throughout the year before becoming pregnant.


    Foods with vitamin B12


    The best sources of vitamin B12 include: fish, seafood, meat, poultry, eggs, milk and dairy products, some fortified cereals and soy products. Therefore, vegans are recommended to take vitamin B12 supplements.

    Deficiency of vitamin B12 or cyanocobalamin can cause: megaloblastic anemia (a condition in which the body produces abnormally large, abnormal, and immature blood cells).


    Foods with vitamin C


    The best sources of vitamin C include: fruits and vegetables. The kakadu plum and the camu camu fruit (native to the Peruvian Amazon) have the highest vitamin C content of all the foods that exist. Cooking food destroys vitamin C.

    Deficiency of vitamin C or ascorbic acid can cause: megaloblastic anemia.


    Foods with vitamin D


    The best source of vitamin D is that produced by the skin after exposure to sunlight, although it can also be found in small quantities in fatty fish, eggs, beef liver and mushrooms.

    Deficiency of vitamin D or ergocalciferol can cause: rickets and osteomalacia (softening of the bones).


    Foods with vitamin E


    The best sources of vitamin E include: kiwi, almonds, avocado, eggs, milk, nuts, green leafy vegetables, uncooked vegetable oils, wheat germ and whole grains.

    Deficiency of vitamin E or tocopherol can cause: it is uncommon but can cause hemolytic anemia in newborns (a medical condition that causes a decrease in the mass of red blood cells).


    Foods with vitamin K


    The best sources of vitamin K include: green leafy vegetables, avocado, kiwi. Parsley, for example, contains a lot of vitamin K.

    Deficiency of vitamin K or phylloquinone can cause: hemorrhagic diathesis (predisposition of the organism to bleeding, that is, an inherited predisposition to hemorrhage).