Vitamins are all those nutrient substances that our body is unable to synthesise in sufficient quantities, and therefore requires us to obtain them through diet. Yet these compounds are essential to the body because, precisely thanks to their catalytic function, they support various organic processes, even without directly participating in them.

Which foods to eat to supplement vitamins

Unlike other compounds, vitamins must be consumed in limited quantities. But which foods contain the various groups of these substances?

Vitamin A (Retinol) and Beta-carotene

Green and yellow vegetables (carrots, spinach, broccoli, peas, peppers, parsley, pumpkin), eggs, butter, fish liver oils, bananas, apricots and cherries.

Vitamin B1 (Thiamine)

Whole grains, liver, pork, beans, walnuts and hazelnuts, lentils, barley, brewer's yeast, soya.

Vitamin B2 (Riboflavin)

Brewer's yeast, liver, walnuts, hazelnuts, barley, peas, beans, eggs, milk.

Vitamin B3 (Niacin) or Vitamin PP

Brewer's yeast, liver, kidney, wholegrain cereals, wheat germ, fish, poultry, walnuts, hazelnuts.

Vitamin B5 (Pantothenic acid)

Liver, royal jelly, wheat germ, kidney, heart, brewer's yeast, sunflower seeds, egg yolk.

Vitamin B6 (Pyridoxine)

Meat, whole grains, brewer's yeast, green vegetables, wheat germ, sunflower seeds, buckwheat and bananas.

Vitamin B7 (Inositol)

Whole grains, citrus fruits, brewer's yeast and liver.

Vitamin B12 (Cyanocobalamin)

Liver, kidney, meat, fish, milk.

Paba (Para-aminobenzoic acid)

Liver, brewer's yeast, wheat germ, apricots and peanuts.

Vitamin C (Ascorbic acid)

Citrus fruits, kiwi, peppers, parsley, potatoes, tomatoes, cardoon, fresh fruit in general and most vegetables.

Vitamin D (Calciferol)

Egg yolk, fish, fish liver oil, oats, butter, mussels, tuna and salmon, almonds, currants.

Vitamin E (Alpha-tocopherol)

Most vegetable oils, wheat germ, almost all seeds, eggs, green vegetables, liver, milk, nuts, peanuts, legumes and whole grains.

Fonte EuroSalus