Riboflavin or Vitamin B2

Riboflavin is also known as vitamin B2. The primary form of the vitamin is as an integral component of the coenzymes flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD). Through these two flavoco-enzymes, riboflavin functions as a catalyst for redox reactions in numerous metabolic pathways and in energy production.

Riboflavin was first documented in 1879 by Alexander Wynter Blyth as a yellow pigment found in milk and it was called lactochrome or vitamin G. This water-soluble B factor from milk was actually a combination of both thiamine (which is heat labile) and riboflavin (which is heat stable).

Food sources of riboflavin including: legumes (chick peas, lentils, red and black gram and soybean), meat (beef, mutton, chicken, and duck), fish and eggs. Fruits and vegetables are poor sources of riboflavin.

Riboflavin is important for the growth, development, and function of the cells in human body. It also helps turn the food into the energy in the body. Humans require dietary riboflavin for DNA repair, energy production, fatty acid and amino acid synthesis, folic acid activation, and production of glutathione which is a free radical scavenger.

Riboflavin deficiency results in the condition of hypo- or ariboflavinosis, with sore throat; hyperaemia; oedema of the pharyngeal and oral mucous membranes; cheilosis; angular stomatitis; glossitis; seborrheic dermatitis; and normochromic, normocytic bone marrow.
Riboflavin or Vitamin B2

Nutrients in dark chocolate and health benefits

Many studies show that beneficial nutrients can be found in dark chocolate. Dark chocolate is made up of cocoa solids and sugar but no milk solids (prevalent in milk chocolate) and white chocolate, although referred to as chocolate had no cocoa solids, but instead is made of cocoa butter (the fat in chocolate), milk solids and sugar.

One of the nutrients in dark chocolate is called a polyphenol. Polyphenols are apart of a large family of natural compounds found in a wide variety of plant foods. They are helpful in assisting the human body protect itself from free radicals that cause oxidation.

Researchers believe that the benefits of dark chocolate are because of the flavonoids it contains, which are associated with the ability to lower the risk of heart disease and some cancers.

The heart may be vulnerable to damage by oxidation and flavonoids of dark chocolate hold potential for positive heart health effects.

Dark chocolate contains small amounts of B-complex vitamins (thiamin, or B1; riboflavin, or B2; niacin; vitamin B6’ and folate), needed for releasing energy and creating the body’s building blocks. Bone-enhancing vitamin D and antioxidant E are found in dark chocolate, which are important nutrients, too.

According to some studies done in Italy, dark chocolate has many of the same benefits as vitamin C helping the body use insulin more effectively and lower blood pressure. According to the study, participants who enjoyed 100 grams of dark chocolate daily for 15 days had reduced blood pressure and become more sensitive to insulin than they were prior to the "experiment".

Dark chocolate is plentiful in magnesium, important for brain functioning. It also boasts other nutrients, such a s copper, iron, manganese and zinc.
Nutrients in dark chocolate and health benefits

What are the characteristics of water-soluble vitamins?

Vitamin are chemically unrelated organic substances that are grouped together because each is essential in the diet in minute amounts and is required for specific metabolic reactions within the cells. Vitamins fall into two categories: those that dissolve in water (water soluble vitamins) and those that dissolve in fat (fat soluble vitamins).

The nine water-soluble vitamins – eight B vitamins and vitamin C are found in the watery components of foods, such as the juice of an orange. Water-soluble vitamins have a vital roles as coenzymes which are necessary for almost every cellular reaction in the body. These vitamins are distributed into water-filled compartment of the body, including the fluid that’s surrounds the spinal cord.

Characteristics of water-soluble vitamins:
*Most are readily absorbed in the jejunum
*Water-soluble vitamins are easily absorbed and just as easily excreted in the urine
*Human body stores very small amounts of each of these vitamins.
*Because of their limited storage, daily intake is important.
*Deficiency symptoms appear relatively quickly
*Lower risk of toxicity
*Easily absorbed into blood travel freely in blood
*In food, it easily dissolves in water and drain away with cooking water, some destroyed on exposure to light, heat or oxygen during processing
*Less stable
*Most B vitamins share similar roles, vitamin C serves many different roles on the body

What are the characteristics of water-soluble vitamins?

What are the causes of vitamin k deficiency in human?

A deficiency of vitamin K is unlikely in healthy adults. The populations groups that appear to be most at risk for a vitamin K deficiency are newborn infants, people being treated chronically with antibiotics, people with severe gastrointestinal malabsorption disorders, and the elderly.

Diseases of the gastrointestinal tract, biliary stasis, sliver diseases, cystic fibrosis, celiac disease, and Ascaris infection can interfere with enteric absorption of vitamin K.

The synthesis of vitamin K by the intestinal flora meets the requirements of this vitamin. But sterilization of the large intestine by the prolonged use of sulfonamides and antibiotics or diarrheal diseases like sprue, ulcerative colitis and conditions with reduce fat absorption may lead to vitamin K deficiency.

Vitamin K deficiency also occurs in patients with malabsorption and sometimes following prolonged use of broad spectrum antibiotic by mouths (which can destroy the colonic bacteria). Many antibiotics like penicillins, cephalosporins, aminoglycosides, chloramphenicol, amphotericin B, erythromycin are reported to cause vitamin K deficiency and hypoprothrombinemia.

Certain types of drugs can impair vitamin K function. These include warfarin and other 4-hydroxycoumarin anticoagulants and large doses of salicylates, which inhibit the redox cycling of the vitamin.

Newborn are particularly at risk because their food is limited to milk, which is low in vitamin K; their stores of the vitamin are low because inadequate amounts cross the placental and their intestinal tract is not yet populated by vitamin K-synthesizing bacteria.
What are the causes of vitamin k deficiency in human?

Pistachio nut nutrient

Pistachio nuts are prized and sought after for their color, taste and flavor. They are rich in nutrient content.

Each 1 ounce serving of pistachio nuts provides 165 calories, 310 mg of potassium, 3 g of dietary fiber (12% of the recommended daily intake of fiber), and 20% of the recommended dietary allowances (RDA) for vitamin B6, copper and manganese.

Pistachios also contain 19% of RDA for iron. A good amount of iron contributed to healthy blood and enhances resistance to infections. Pistachios are high in fat, 72% fat: 52% is monounsaturated and 20% is polyunsaturated. Monounsaturated fat can help prevent high serum cholesterol.

Pistachio nuts

Pistachios are also an excellent source of protein. A single ounce of roasted pistachio nuts delivers 13% of the recommended daily intake of protein and 12%.

They are also a very good source of vitamin E (8% of the recommended daily intake per ounce) and a good source of vitamin B2 (4% of the recommended daily intake per ounce), folic acid (4% of the recommended daily intake per ounce) and vitamin B5 (3% of the recommended daily intake per ounce).
Pistachio nut nutrient

Food sources of phylloquinone

The major dietary source of vitamin K, the form found in green plants, is generally called vitamin K1 but it is preferably called phylloquinone. It was discovered in higher plants nearly 75 years ago by Henrik Dam but was recognized only a little over a decade ago as an electron carrier between the primary acceptor and inter-polypeptide iron-sulfur center FeS-X in photosystem.

Green leafy vegetables especially spinach (380 ug/100 g), cabbage (145 ug/100 g), broccoli (180 ug/100 g) and Brussels sprouts (177 ug/100 g) supply substantial amounts of phylloquinone.

Certain vegetables oils (soybean, cotton seed, canola and olive) also are good sources. The phylloquinone content of oils varies considerably, with soybean oil (190 ug/100 g) and canola oil (130 ug/100 g) quite high and corn oil (3 ug/100 g) a very poor source.

Exposure to light degrades vitamin K, so the phylloquinone content of oils varies not only with brand and batch but also with storage time if the oil are bottled in transparent container. Therefore, vegetable oils may not be a reliable source of vitamin K.

Phylloquinone was reported in green, brown and read algae and also in the blue-green alga Nostoc. In the brown, red and blue-green algae there was more phylloquinone present compared with plastoquinone than there was in the higher plants. In fruit and in petals phylloquinone was present in detectable quantities.
Food sources of phylloquinone

Beriberi: symptom of thiamin deficiency

Beriberi, a serious thiamine-deficiency disease is most prevalent in Asians, who subsists mainly on diets of enriched rice and wheat. Although this disease is uncommon in the United States, alcoholics may develop cardiac beriberi with high output heart failure neuropathy and cerebral disturbances.

In times of stress, malnourished young adults mat develop beriberi; infantile beriberi may appear I’m infants on low-protein diet or in those breast-fed by thiamine-deficient mothers.

Beriberi has been described from a neurological point of view in prisoners of war. In this description the key feature in prisoners with was presence of foot and wrist drop. This finding was associate with tenderness of muscles over the lateral portion of the legs lateral aspect of the thighs and lateral forearms.

Beriberi affecting the peripheral nervous system predominantly was known as ‘dry beriberi’. If heart failure was the major manifestation, the condition was called ‘wet beriberi’. In Britain and North America, beriberi heart disease is seen in alcoholics.

In wet beriberi there is degeneration and demyelination of both sensory and motor nerves resulting in severe waiting of muscles. The vagus band other autonomic nerves can also be affected.
Beriberi: symptom of thiamin deficiency

Antioxidant vitamins

The antioxidant vitamins are E and C, as well as beta carotene, a plant form of vitamin A.  The antioxidant function of these vitamins could at least in part, enhance immunity by maintaining the functional and structural integrity of important immune cells.

Oxidation is a process that naturally occurs in the body and natural consequences of it are the radical particles that have since been dubbed as ‘free radicals’. Acting at the molecular level, these antioxidants inactivate a particle of free radicals, which in humans are most commonly ‘activated’ oxygen molecules.

Free radicals can damage basic genetic material, cell walls and other cell structures and eventually this damage can become irreparable and lead to disease.

Some of the basic food groups that prove to be rich sources of antioxidant vitamin are the following:
*Breads, cereals, pasta and starchy vegetables
*Fruits and vegetables
*Fat-free milk and low-fat dairy products
*Lean meat, fish and poultry

A frequent health recommendation to reduce the risk for development chronic disease is to continue at least five servings of fruits and vegetables. A steady supply of antioxidant vitamin should enhance the body’s natural defense mechanism and improve the quality and length of life.

A large body of epidemiologic evidence now supports the role of antioxidant vitamin including ascorbate, alpha-tocopherol and beat-carotene as protective agents against atherosclerotic cardiovascular disease.

A high intake of antioxidant vitamins seems to be protective many kinds of cancer, including oral, esophageal, and reproductive.
Antioxidant vitamins

Characteristics of fat soluble vitamins

The fat soluble vitamins A, D, E and K are found in the fats and oils of food. Unlike water soluble counterparts, these vitamins are absorbed like dietary fat, with the assistance of bile acids.

Unlike water soluble vitamins, fat soluble vitamins are circulated away from small intestine in the lymph via chylomicrons before eventually entering the blood either as components of lipoproteins or bound to transport proteins.

Once absorbed, these vitamins are stored in the lover and fatty tissues until the body needs them.

The risk of toxicity from vitamin A and D is greater that that of vitamin E and K. A toxic affect from vitamin D can be seen when one consumes only ten times the body’s need. In contrast, consuming just three times the body’s need for vitamin A can lead to toxicity.

Fat soluble vitamins play diverse roles in the body. Vitamins A and D act somewhat like hormones, directing cells it convert one substance to another to store this or to release that.

Fat soluble vitamins typically found in fatty portions of foods, and they easily destroyed by heat and light.
Characteristics of fat soluble vitamins

Tocopherol losses in food

Naturally occurring vitamin E comprises tocopherols and tocotrienols. Processing and storage of foods can result in substantial tocopherol losses. Cooking of porridges of rolled oats and rye meal implies only minor effects on their tocopherol and tocotrienols contents.

Studies of alpha-tocopherol in UHT processed milk suggest that the processing conditions affect the subsequent losses, but that in all cases increased storage temperature led to increased rate of loss.

There was a loss of tocopherol reported in the study of potato chips. After only two weeks’ storage of the chips at room temperature, nearly half of the tocopherol was lost.

The losses were only slightly smaller during storage at freezer temperature.

Deep fat frying of fresh vegetable oil causes losses of about 10% but storage of fried foods, even at low temperature, may cause large losses.  The low content of alpha-tocopherol in frozen foods is surprising and indicates serious degradation even at 12 °C.

Boling of vegetables in water for up 30 minutes results in only minor losses of tocopherol.

Baking of white bread (200 °C, 30 minutes) destroyed of about 5% of the tocopherol in the crumb.

Tocopherol losses during microwave cooking are mainly caused by the effect of high temperature and not by microwaves as such. When sunflower oil was subjected to microwaves discontinuously for 120 min at two constant temperatures: namely 170 °C and less than 40 °C, tocopherol losses were 72% and 21%, respectively.
Tocopherol losses in food

Food sources of fat soluble vitamins

The fat soluble vitamins (A.D.E and K) are soluble in oil. Fat soluble vitamins accumulate primarily in the fatty tissue in the body and to a small extent can be excreted through bile. Several plants and animal products serve as excellent sources of fat soluble vitamins.

Common dietary sources of vitamin A and D are livers, especially the liver of marine fish and oils obtained from the livers of shark, cod, halibut and tuna. Fish livers are used as raw materials to obtain oils with high concentrations of these vitamins.

Milk has about 500 IU of vitamin A/cup and cheddar and Swiss cheeses (1 oz) contain about 285 IU and 200 IU of vitamin A, respectively.

Some products, such as margarine and breakfast cereals, may be fortified with vitamin A. Fortified milk also is a good source of vitamin D.

For vitamin E, the richest sources are vegetable oils, and the produces made from these oils, such as margarine, shortenings and salad dressings. Other sources of vitamin E include nuts, seeds and green leafy vegetables.

Green vegetables, such as broccoli, cauliflower, spinach and parleys leaves, complement the diet with vitamin E and K because they contain amounts of phylloquinone.

The fat soluble vitamins remain reasonable stable in stored foods. At usual cooking temperatures, some destruction of vitamin A and E occurs. Losses are greater at higher temperatures, such as with deep frying.
Food sources of fat soluble vitamins

Food sources of pyridoxine

Pyridoxine (Vitamin B6) is part of the enzyme system and act as coenzyme in the transmitting process, for the decarboxylation and racemization of amino acids, and as the essential coenzyme for glycogen phosphorylase.

It is also needed for the utilization of certain amino acids. Pyridoxine assists in the metabolism and use of glycogen that has been stored as a fuel.

Deficiency manifestations are dermatitis around the eyes, eyebrows, and angles of the mouth. They may so be a sensory neuritis and a decrease in certain white blood cells and increase in others.

Foods rich in vitamin B6 include bananas, barley, beef and beef organs, cabbage, raw carrots, yellow corn, lamb and the organs of lamb, malt ,molasses, peanuts, pork and the organs of hogs, potatoes, rice, salmon, sardine, tomatoes, tuna, wheat bran and germ, flour and yams. Milk, dairy products and eggs have less pyridoxine than fish and other meats, but they are still good sources.

Certain plant foods contain a unique form of vitamin B6 called pyridoxine glucoside.

Pyridoxine can be lost during processing of frozen foods, luncheon meats and cereal foods.
Food sources of pyridoxine

Nutritional value of cheese

The essence of cheese making is the coagulation of milk and its conversion from a colloidal dispersion into a gel known as curd, and the subsequent release of water in the form of whey.

The cheese-makers have to ensure that the cheese is an edible, acceptable, marketable and nutritious food. 

Nowadays, the consumer has become more away of food composition and the risks – real or imaginary – that may associated with excessive intakes of certain components in foods.

Cheese has a high nutritional value as would be expected from the fact that a pint or 568 mL of milk produces only about 56 g cheese.

Cheese made from whole milk is known to contain most of the essential fatty acids.

The daily protein requirement for adults is approximately 1g/kg, of body weight so that, for a person weighing 70 kg, the daily requirements would be about 70 g of protein.

All cheese is a good source of high quality proteins with sufficient amounts of all the essential amino acids. Casein is the main protein in cheese, it contains all the indispensible amino acids in approximately the proportions that the human body needs.

Cheese is rich source of calcium, phosphorus and vitamin A and also contains useful quantities of other nutrients.

All cheeses, except cottage cheese, are good sources of vitamin A. Orange and yellow cheeses are colored with carotenoid pigments, including bixin (the carotenoid pigment in anatto) and synthetic beta-carotene. 

Hard cheeses are an excellent source of calcium: softer cheeses are a good source; cream cheese and cottage cheese are poor source.

It is much more concentrated food than milk but it less complete because of its lack of carbohydrate.

45 g of cheddar cheese contains:
Energy                769 kJ
Protein               11.5 g
Carbohydrate     0.05 g
Fat                     15.5 g
Calcium              324 mg
Iron                    0.1 mg

50 g cottage cheese contains:
Energy                207 kJ
Protein                6.9 g
Carbohydrate     1.1 g
Fat                     2 g
Calcium              35 mg
Iron                    0.2 mg
Nutritional value of cheese

Food sources of pantothenic acid

Bacteria in the large intestine can make pantothenic acid, but the human body may not be able to absorb it in significant amounts.

Pantothenic acid is available in a variety of foods. The organs of animals (liver, heart, kidneys) and eggs, whole wheat products and peanuts are excellent sources of Pantothenic acid.

The muscular tissue of animals, cheese, beans, cauliflower, broccoli, mushrooms and salmons are very good sources of this vitamin. 

Pantothenic acid is relatively unstable in food. Significant amounts can be lost in commercial processing, packaging, cooking and freezing.

Whole grains are good sources of pantothenic acid, but processing and refining grains may result in a 35 to 75% loss. Freezing and canning of foods have been found to result in similar losses.
Food sources of pantothenic acid

Synthesis of vitamin D from the sunlight

The major source of vitamin D for most land vertebrates, including humans, comes from exposure to sunlight.

Vitamin D in general refers to both vitamin D2 and vitamin D3, however vitamin D2 or ergocalciferol is the naturally occurring form in plants and vitamin D3 or cholecalciferol is the form synthesized by vertebrates.

During exposure to sunlight, the ultraviolet B photons enter the skin and photolyze 7-dehydrocholesterol (provitamin D3) to previtamin D3 which in turn is isomerizes by the body’s temperature to vitamin D3. 

Ultraviolet B that is penetrating through ozone layer is with energies 290-315 nm. As a result of the energy of this irradiation, the sterol ring structure is split to form previtamin D. This photolysis of 7-dehydrocholesterol to previtamin D3 occurs in the plasma membrane of skin cells.

No more than 15% of the initial provitamin D3 concentration ends up as previtamin D3.

Previtamin D3 then is ejected out of the plasma membrane into extracellular space where it enters the dermal capillary bed bound to the vitamin D binding protein.

Approximately , 50% of previtamin D3 is converted to vitamin D3 in 2 hours and as vitamin D3 is formed in the membrane, its’ open flexible structure is thought to escape into extracellular space.

Next previtamin D3 is converted to vitamin D3 or cholecalciferol, which then diffuses in to the blood and circulates to the liver.

In the liver, cholecalciferol are converted into calcidiol and then sent to kidneys. The kidneys perform the finale step – the formation of 1,25-dihydroxyvitamin D3 [1,25(OH)2D3] which also called calcitriol. Calcitriol is the active form of vitamin D.
Synthesis of vitamin D from the sunlight

Tocotrienols in palm oil

Vitamin E is one of the major essential vitamins. Since vitamin E is an essential nutrient for protecting the bio-membrane from oxidative damage, people have to take in sufficient amounts of vitamin E to maintain and promote nutritional health.

Vitamin E consists of two subgroups called tocopherols and tocotrienols. Tocotrienols are less common and belong to the vitamin E family and are potent lipid antioxidant. In foods, in which they occur, they are generally only found in small amounts.

Tocotrienols have become a focus of research in recent years because of new findings showing their high efficacy in protecting against heart-related diseases, including lowering of cholesterol and against certain cancers.

The sources with the largest amount of tocotrienols include wheat, barley, rice and most abundantly, the fruit of the palm from which palm oil is extracted.

Palm oil is by far the richest source of tocotrienols.

Palm oil is unique because it contains both tocotrienols and tocopherols unlike other vegetable oils some of which contain mainly alpha-tocopherol as the major tocopherol component.

The tumor protective effect of tocotrienols form palm oil was demonstrated by Komiyama and Yamoka (1993), Nesaretnam (1995), Guthrie (1997) and others.

The vitamin E fraction of palm oil, which is rich in tocotrienols, appears to be important in reducing certain tumors because palm oil stripped of the vitamin E does increase tumor yields.
Tocotrienols in palm oil

Vitamins content in goat’s milk

Goat milk supplies adequate amounts of vitamin A and niacin, and excesses of thiamin, riboflavin and panthothenate for human.

Vitamin A functions at two levels in the human body: the first is in the visual cycle in the retina of the eye; second is in all body tissue where it systemically maintains the growth and soundness of cells.

While for niacin, it functions in many metabolic pathways, especially anaerobic, Krebs cycle-oxidative phosphorylation and fatty acids synthesis and oxidation.

Goat milk has higher amounts of vitamin A than cow milk. Milk from goat also higher in niacin but does not have the same amount of vitamin B6, B12 and C as cow’s milk.

Goat milk has a reputation of being a highly digestible dairy product even more digestible than cowls milk and less allergenic as well.

Goats milk contains 47% more vitamin A, 25% more vitamin B6 and three percent more niacin compared with cow’s milk.
Vitamins content in goat’s milk

Vitamin in general

Mention the word vitamin, and almost magical image comes to mind. Vitamins have been purported to do everything from boosting one’s energy level to increasing sexual prowess to curing disease.

In 1912, a Polish chemist named Casimir Funk, proposed that disease may be caused by a missing ingredient that should be in the diet. He suggested that this ingredient was responsible for giving life and contained nitrogen.

Although not all vitamins contain nitrogen, the word “vitamin” has survived since its naming by Funk who set in motion the idea that many disease may be cured by administering foods rich in certain vitamins.

Vitamins are essential dietary substance needed in small amounts to regulate chemical reactions in the body.

Vitamins needed to make enzymes and hormones – important substances of the body uses to make all the many chemical reaction for the body to live.

Vitamins are important for proper growth and maintenance of good health, but they appeared to posses no greater properties beyond their basic chemical function.

Vitamins do indeed participate in the chemical reactions that release energy from carbohydrates, and proteins, and fats, but contain no inherent energy themselves.

Vitamins are required for normal reproductive metabolism, but they are not aphrodisiac. And inclusion of vitamins in the diets will cure disease, but only the specify deficiency diseases that develop in their absence.

Vitamins are generally found throughout the food supply in developed countries and are consumed in adequate amounts, so despite popular believe belief, a vitamin supplement is usually not needed.

Vitamins are divided into two groups: fat soluble and water soluble.

Solubility confers on vitamins many of their characteristics,. It determines how they are absorbed and transported around by the bloodstream, whether they can be stores in the body, and how easily they are lost from the body.
Vitamin in general

Vitamin in avocado

Avocado is a fruit native to Central or South America, also called an alligator pear.

Key vitamin in avocado include vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin D, vitamin B3 (niacin), and vitamin B6.

Vitamin B1 is important in the production of energy. It helps the body cells convert carbohydrate into energy. Its is also essential for the functioning of the heart, muscles and the nervous system.

Unlike most fruits, they have a high fat content which varies less than 5% to more than 20%.

The presence of fat also means that avocados are a source of the fat soluble vitamin and important antioxidant vitamin E.

Vitamin E in avocado acts as an antioxidant to stop free radicals from damaging organs in the body, especially the heart.


Eating fat along with foods containing vitamin helps improve the absorption of those vitamins. Adding a little avocados to a garden salad is a great way to boost vitamin absorption while adding extra nutrition.
Vitamin in avocado

Vitamin in Food

Vitamins are minor components of foods that play an essential role in human nutrition.

They are food substances contained in all living organisms and as such are absolutely necessary for proper growth and maintenance of health.

Many vitamins are unstable under certain condition of processing and storage and their levels in processed foods, therefore may be considerably reduced.

Synthetic vitamins are used extensively to compensate for these losses and to restore levels in foods. The vitamins are usually divided into two main groups, the water soluble and the fat soluble vitamins.

The occurrence of the vitamins in the various food groups is related to their water or fat solubility.

All vitamins found in liver and eggs are fat soluble, and those that are in fruits and vegetables are water soluble.

Some vitamins function as part of a coenzyme, without which the enzyme would be ineffective as a biocatalyst.

As catalysts vitamins speed up the processes in all living cells, plant and animal.

Some vitamins occur in foods as provitamins - compound but can be changed by the body into vitamins.

Lack of vitamins has long been recognized to result in serious deficiency disease. It can occur not only as a consequence of insufficient supply of vitamins by food intake, but an be caused by disturbances in resorption, by stress and by disease.

Almost all foods contain some vitamins and all the food groups contain foods that are good sources of a variety of vitamins. The sources of vitamins in significant amounts by food groups have been listed below:

*Meats, poultry, fish and beans provide thiamin, riboflavin, niacin, pyridoxine, pantothenic acid, biotin and vitamin B12.

*Milk contains both fat and water soluble vitamins. Milk and milk products provide vitamins A and D, riboflavin, pyridoxine and vitamin B12.

*Bread and cereals provide thiamin, riboflavin, niacin, pyridoxine, folate, pantothenic acid and biotin.

*Fruits and vegetables provide vitamins A and K. ascorbic acid, riboflavin and folate.

*Fat and oil provide vitamins A and E.

There are 13 vitamins in all, you need every single one of them, no exceptions.

No one food is a good source of all vitamins and as such a variety of foods should be consumed.
Some foods are very high in selected vitamins whereas some contain precursors or substances at serve as building blocks for many the vitamin in the body.
Vitamin in Food