I’m not a professional/nutritionist or a doctor; this is just the result of research that I’ve done for myself that I am sharing. Please research for yourself and don’t forget to consult/discuss with your healthcare provider!
This week I’m ending the vitamin portion of the nutrition feature. Vitamins C, E & K are the last three.
There is less that 1% of vitamin C in dairy. Vitamin C is used by the body in collagen formation in connective tissue & it help in iron absorption. It also supports healing of wounds and injuries. Since there is such a small amount in dairy, this needs to be sources from other foods. The best foods are chili peppers, green & red bell peppers, kale, broccoli, pineapples, mango, papaya, strawberries, cauliflower, Brussels sprouts & kiwi.
Vitamin E is an antioxidant vitamin; best sources are sunflower seeds, almonds, spinach, asparagus, kiwi, broccoli, carrots, leeks, green beans, olives & olive oil, cranberries, raspberries, chili peppers, tomatoes, Swiss chard, avocado, peanuts & greens (turnip, beet, collard & mustard).
The last vitamin, vitamin K is utilized by the body in blood clotting, bone heath and metabolism & protein synthesis. Like vitamin C, there is only a small amount in dairy. K1 is sourced from plant foods, especially dark green leafy vegetables. K2 is sources from meats, eggs, fish & fermented plant & animal foods; K3 is “naturally occurring amounts in food”, but I wasn’t able to find any other specific information for K3. The list of foods for K vitamins is long:
- greens (mustard, collard, beet, turnip)
- Swiss chard
- black pepper
- green peas
- winter & summer squash
- chili peppers
- bell peppers
- Brussels sprouts
- romaine lettuce
- bok choy
- green beans
After the past few posts on nutrition, if one has a variety of fruits and vegetables each day, along with some lean meat and fish, most of these essential vitamins will be supplied in our foods. It is a great motivation to eat healthier!
Did you find any foods that you like to eat on the list? Will it help you in your health journey? Did you find a new item that you are going to try? Comment & let me know.