Thank you Missy for this. I have been reading about different vitamins and this post has helped me a lot. I found myself trying to think of what food had which vitamin in it so I could have more of these vitamins in my body and looked them up. There is other information I found as well. The following information was provided by the web site and link below: www.weightlossforall.com/foods-rich-vitami
The RNI (Reference Nutrient Intake) for vitamin A for an average adult (not including pregnant or lactating women) is 600-700mcg per day. Normal, healthy adults should NOT exceed 3000 mcg per day!
Large doses of vitamin A can be dangerous and will cause nausea, vomiting, dizziness, itching skin and even hair loss. Never exceed the limit. If you eat lots of foods rich in vitamin A in the form of carotene the body will absorb it, but take care not to go overboard with supplements or foods high in vitamin A.
Foods Rich in Vitamin A:
Vitamin A Rich Foods List - Micrograms (mcg)- Portion
Liver (pigs stewed)
Cod liver oil
Butter (fortified with A)
Margarine (fortified with A)
Fresh creams (pasteurised)
Capsicum pepper (red)
Curly Kale (boiled)
Watercress (too little portion size!) 100g
Herbs & Spices High Vitamin A Sources but very low portion size!
The following information was provided by the web site and link below: www.fitday.com/fitness-articles/nutrition/
To avoid vitamin B6 deficiency, you should attempt to include the following Vitamin B6-rich foods in your diet.
Vitamin B6 can be found in many common and versatile meats. Chicken, turkey, beef, and pork are all excellent sources of the nutrient. One serving of roasted chicken breast contains as much as 0.64mg of B6 and the same amount of turkey contains 0.54mg. Because meats are easy to incorporate into your diet through simple recipes and even snacks such as sandwiches, increasing your B6 intake by the consumption of meats is simple and effective.
As with meats, certain fish are rich in vitamin B6. Cod, salmon, halibut, trout, tuna and snapper are just some examples of fish which contain high levels of B6 and can form part of a healthy, balanced diet. Yellowfin tuna is one of the best dietary sources of vitamin B6 with 1.8mg found in a single serving. In addition to this, it is one of the healthiest sources of the nutrient. A serving of baked snapper or salmon contains 0.52mg and halibut contains 0.45mg.
Most vegetables typically contain reasonable levels of vitamin B6, but there are some vegetable powerhouses that are B6-rich. Bell peppers, spinach, baked potatoes (skin included), green peas, yams, broccoli, asparagus and turnip greens are all excellent sources of vitamin B6. These vegetables are also, for the most part, low in fat and contain other vitamins and nutrients that are essential for good health.
Nuts and Seeds
Peanuts, sunflower seeds, cashews and hazelnuts, which contain 0.6mg of 6 per serving – are all good sources of vitamin B6 and can be eaten as snacks or added to popular recipes.
Wholegrains and Bran
Whole-wheat bread, cereals, bran and other wholegrains are rich in vitamin B6 and are probably already part of your daily diet. Wheat germ contains 3mg of vitamin B6 per 100g, making it one of the most valuable sources of the nutrient.
Beans and Legumes
Chickpeas, lentils and soybeans are just some examples of vitamin B6-rich beans and legumes. Kidney beans are another good source of the nutrient. By including a single serving of any of these foods with your meals, you can maintain your intake of vitamin B6 and lower the risk of experiencing B6 deficiency.
Top Foods Containing Vitamin D
Shiitake & Button Mushrooms:
Surprisingly, the dried versions of shiitake mushrooms are high in Vitamin D. This may be due to the fact that these mushrooms are adept at sucking up sunlight. Shiitake is also rich in B Vitamins like B1 & B2. Make sure that you find mushrooms that have been dried in the sun, not by some artificial means, in order to extract the benefits of high Vitamin D content.
A small, 3˝ ounce portion of this Omega-3 rich fish will give you 90% of the recommended daily amount. Currently, the FDA recommends that we eat more of these oily fishes to infuse our bodies with the vitamins and omega-3 essential fatty acids (EFA’s) that our body cannot produce on its own.
A small 3˝ ounces portion of cooked salmon will give you 90% of the Dietary Reference Intake for Vitamin D. Make sure to purchase salmon that has been caught from the wild, if not, then sustainably farmed. Salmon eat zooplankton, an excellent source of the important vitamin.
Fish like herring are so high in vitamin D because they are the part of our food chain that thrive on plankton, which is chocked full of the vitamin.
Sardines are one of the best foods containing Vitamin D. One small tin can of sardines will provide you with approximately 70% of your daily needs. These tiny canned fish are also a great source for Vitamin B12, Omega-3 Fatty Acids, protein and selenium.
Again, another fish that makes a habit of feeding on plankton, catfish are constantly taking in minuscule sea life that create vitamin D from sunlight.
Eat 3 ounces of tuna daily for 50% of your Vitamin D needs. Fresh, wild-caught tuna is the most nutritious. Remember, eating oily fish can also lubricate the body with “good fats,” providing a host of health benefits to your body, like better memory and brain function.
Cod Liver Oil:
If you can stomach the strong aroma, this oil is super-rich in sunlight Vitamin D. This marvelously golden, yet terrible-tasting oil, is also rich in omega-3 fatty acids. Incorporating this oil into your diet will help you increase your bones ability to stay strong and healthy. Because of its high Vitamin D content, cod liver oil has also been shown to prevent osteoporosis in adult, improve brain function and optimize the functioning of the nervous system. What is more, the oil holds 10,000 IUs of vitamin D. One tablespoon of the oil provides more than enough Vitamin D for the day.
Eggs are another food containing vitamin D in small amounts. Eating one egg will provide you with approximately 10% of your daily needs. I would personally recommend to eat free-range ggs from a local farm, if possible.
Vitamin E www.weightlossforall.com/foods-rich-vitami
Natural Vitamin E Rich Foods List
Vitamin ESunflower oil
Cod liver oil
Soya bean oil
Sweet Potato 4.5 100g
Walnuts 3 100g
Egg Yolks 3 + 100g
Muesli 3mg 100g
Avocado up to 3 100g
Flapjacks 2.8 100g
Sponge Cake 2.4 100g
Edited by: GLITTERGIRL69 at: 2/10/2011 (14:18)