Quick Sources for Vitamins C, D, B and E

January 3, 2012 at 3:10 pm 1 comment

I am writing this in response to an article I posted on my Facebook page from the New York Times titled

Nutrition: 4 Vitamins That Strengthen Older Brains.

The 4 vitamins that are good for the aging brain are B, C, D, E, along with Omega 3 Fatty acids.  One person commented: So where do I get these vitamins?  Without going in to the benefits of the vitamins, here are some common and easy to find sources for D, C, B and E.

I always like to get vitamins and minerals straight from their source:  whole foods.  The reason for this is you’re getting your vitamins and minerals and at the same time reaping the benefits, though still in the early stages of research, of polyphenols and antioxidants.  Other benefits from whole foods are fiber, taste, beauty, and maybe even some things we haven’t discovered yet.  However, in some instances, it is difficult to obtain certain nutrients from foods alone.  One perfect example is Vitamin D.  Vitamin D is obtained by the skin’s exposure to sunlight.  Unfortunately, areas north of Santa Barbara in the west across to Washington, D.C. in the east do not receive enough sun strength to produce Vitamin D.  In this case, I recommend a Vitamin D supplement.  Currently, the recommended daily amount of Vitamin D is 400IU (International Units).  Some research suggests that this number is too low, even though it was just raised in 2011.  I will let you make that decision for yourself.  Fortified milk contains 100IU/8oz.  However, the amount of Vitamin D that the milk producers incorporate into their milk is not monitored and often is lower than 100IU.

I think sources of Vitamin C are well known.  Oranges, of course.  Other sources are red bell peppers, dark leafy greens (kale, mustard and chard) broccoli, cauliflower, brussels sprouts, kiwi, papaya, and strawberries.  Other sources are cherries, red cabbage, and tomatoes.

 

Vitamin B is not one vitamin.  It is actually 7.  Here they are:

Vitamin B1 is Thiamin.  Food sources for Thiamin:  Nutritional yeast, sesame seeds, sesame butter, other nuts and seeds, pork chops, herbs and spices.

Vitamin B2 is Riboflavin.  Food sources for Riboflavin:  Nutritional yeast, herbs and spices, almonds, soy beans, cheese, wheat bran, fish, sesame seeds.

Vitamin B3 is Niacin.  Food sources for Niacin:  Nutritional yeast, rice and wheat bran, fish, paprika, peanuts, veal, chicken, bacon, sun-dried tomatoes.

Vitamin B5 is Pantothenic Acid.  Food sources for B5:  Rice and wheat bran, sunflower seeds, whey powder, mushrooms, cheese, fish, avocados.

Vitamin B6 is Pyridoxine.  Food sources for B6:  Rice and wheat bran, herbs and spices, pistachios, raw garlic, fish, sunflower and sesame seeds, pork, molasses, hazelnuts or filberts, peanut butter, chickpeas, bananas, baked potato with skin, oatmeal, tomato juice, cooked spinach.

Vitamin B9 is Folate.  Food sources for folate:  Nutritional yeast, dried herbs, sunflower seeds, soybeans, dark leafy greens, bean sprouts, pinto beans, chickpeas, asparagus, peanuts, white beans, peas, broccoli, avocado, wheat germ, oranges, cantaloupes, papaya, bananas, nuts.

Vitamin B12 is Cobalamin.  Food sources for B12:  Primarily found in meat and meat products.  It is made by bacteria, but synthetic forms are made and added into cereals and other fortified foods. Foods containing Vitamin B12 are: shellfish, liver (yuk), fish eggs, fish, beef, lamb, cheese and eggs. A good source of Vitamin B12, should you be a vegetarian or vegan, is nutritional yeast. I just bought some and am going to try it. Soymilk and tofu can also be fortified with B12.

 

 

Lastly, Vitamin E.  Good sources of Vitamin E are wheat germ oil, sunflower seeds, almonds, sunflower oil, safflower oil, peanut butter, peanuts, corn oil, spinach, broccoli, soybean oil, kiwi, mango, tomato, spinach.

 

 

I think you’ll have no problems incorporating these foods into your daily diet and maintain or improve your brain health, as well as your body health!

 

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