‘Eat up your carrots – they’re good for your eyes’! I’m sure we’ve all heard that saying as we were growing up. But there are so many other wonderful sources of vitamin A that you may not be aware of. Eating a diet rich in variety is the best way to keep our bodies healthy and getting all those nutrients that are necessary for health & growth.
We’ve put together a quick ready reference guide below to show benefits derived from particular vitamins and where they are naturally found.
|VITAMINS||BENEFITS||NATURAL FOOD SOURCES|
||Beta-carotene from orange & green fruit and vegetables, carrots, dark green leafy veg: spinach, broccoli; pumpkin, apricot, rockmelon, pawpaw, mango. Retinol from liver, oily fish, butter, egg yolk, full-cream milk, cheese|
||Brewer’s yeast, wheat germ, bran, whole grains, wholemeal flour, & bread, enriched cereals, brazil nuts, sunflower seeds, sesame seeds, soya products, lean meat, pork, peas, legumes|
||Milk, cheese, yoghurt, yeast, yeast extract, meats, eggs, almonds, mushrooms, wholemeal flour and bread, green vegetables – spinach, parsley, broccoli|
||Organ meats, brewer’s yeast, bran, peanuts, tuna, salmon, other fish, kidney, pulses, enriched cereals, eggs, vegetables, mushrooms, milk|
||Lean meat, liver, pork, poultry, fish: salmon, cod, soybeans, brewer’s yeast, wheatgerm, whole grains oatmeal, potatoes, banana, avocado, sunflower seeds, nuts: walnuts, hazelnuts|
||organ meats, lean beef, fish: salmon, seafood, eggs, dairy foods, mushrooms, fortified yeast|
||Liver, brewers yeast, green leafy vegetables, asparagus, broccoli, peas, nuts, avocado, legumes, potatoes, whole grains, wheat germ, bran|
||Egg yolk, liver, kidney heart, oats, whole grains, pulses|
||Pulses, nuts & seeds, eggs, vegetables: broccoli, cauliflower, soybeans breads, cereals, brewers yeast, liver, fish: salmon, lean meat, whole grains|
||Fruit & vegetables, citrus fruit & juices, guava, mango, capsicum, pawpaw, parsley, broccoli, brussel sprouts, bean sprouts, spinach, cabbage, pineapple, strawberries, berries, tomatoes, pineapple, rockmelon, green leafy vegetables|
||Fish liver oils, oily fish, table margarine, butter, cheese, sunlight on skin|
||Wheat germ, vegetable oils, nuts, cold pressed veg oils, liver, polyunsaturated margarine, eggs, sunflower seeds, whole grains, fish, green vegetables|
||Green leafy vegetables, broccoli, cauliflower, liver, eggs, cheese, whole meal flour and bread.|