Food Health & Fitness Lifestyle

Return to work/school: fantastic vitamins and where to find them

Stress, fatigue, bad temper. Vitamins can’t work for us, but they know how to give us energy. Here’s how to eat them

Stress, fatigue, moodiness, and lack of energy. Resuming work after a summer break is often tiring and tiring, so much so that we feel the need to take food supplements to which we ask for a little sprint.
But are we sure it is the right method to regain strength? Fruits, vegetables, cereals, fish and dairy products contain good amounts of vitamins which, if taken regularly with a healthy diet, can help us feel healthy and regain our lost grit.

Before thinking of multivitamin menus, it is good to keep in mind that all vitamins fear light and heat, so it is good to keep food in dark and fresh places and not to exceed with high cooking temperatures.

Here are the main vitamins we need and the foods we can find them in:

Vitamin A:

cod liver oil, liver, egg yolk, butter, raw carrots, spinach, cabbage, broccoli, cabbage, garlic, wheat germ oil, parsley, dandelion, watercress, pumpkin, fresh spinach, chicory, tomato, lettuce , melon, apricot, peach, orange and watermelon. It is generally found in all yellow-orange vegetables.

Vitamin B 1:

whole grains, meat, chickpeas, white beans, Spanish beans, wheat germ, beef liver, pork, salmon, dried sunflower seeds, brewer’s yeast.

Vitamin B2:

brewer’s yeast, beef offal, milk, yogurt, cheese, chicken, almonds.

Vitamin B3:

peanuts, white meat, veal, beef liver, anchovies, tuna, sardines, swordfish, salmon, whole grains, milk, cheese.

Vitamin B5:

meat, liver, peas, lentils, whole grains, wheat germ, brewer’s yeast, soy, peanuts, lobster, eggs.

Vitamin B6:

foods based on wholemeal flour, avocado, bananas, hazelnuts, wheat germ, brewer’s yeast, carrots, rice, lentils, shrimps, tuna, salmon.

Vitamin B7:

egg yolk, fish, prunes, brown rice, walnuts, oat flakes, oranges, bananas.

Vitamin B9:

oranges, kiwi, dark leafy vegetables, tomatoes, legumes, wheat germ, brewer’s yeast, veal liver, cereals.

Vitamin B12:

fish, shellfish, meat and dairy products.

Vitamin C:

citrus fruits, kiwi, strawberries, black currants, broccoli, watercress, spinach, cabbage, tomatoes, potatoes.

Vitamin D:

herring, mackerel, sardines, cod liver oil, butter, fatty cheeses, eggs.

Vitamin E:

peanut oil, sunflower seeds, wheat germ, olive, whole wheat, almonds, walnuts, hazelnuts.

Vitamin K:

spinach, lettuce, broccoli, cauliflower, Brussels sprouts, cereals, meat, dairy products.

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