Vitamins are organic compounds which are needed in small quantities to sustain life. We need to take vitamins from food because the human body either does not produce enough of them or none at all.
Each vitamin has specific jobs. If you have low levels of certain vitamins, you may get health problems. For example, if you don’t get enough vitamin C, you could become anemic. Some vitamins may help prevent medical problems. Vitamin A prevents night blindness.
The best way to get enough vitamins is to eat a balanced diet with a variety of foods. In some cases, you may need to take vitamin supplements. It’s a good idea to ask your health care provider first. High doses of some vitamins can cause problems.
This is what I thought would be good for me for a day. Now plan yours. Just copy the table (if you can) and add your food name and the Vitamin contents.
| FOOD | Vit A | Vit B1 | Vit B2 | Vit B3 | Vit B5 | Folic Acid | Vit B12 | Vit C | Vit D | Vit E | Vit K |
| Milk | X | X | X | X | X | X | X | X | X | ||
| Broccoli | X | X | X | X | X | X | X | X | X | X | X |
| GRAPES | X | x | x | x | x | x | x | x | x | x | x |
Refer to these websites:
https://ndb.nal.usda.gov/ndb/search/list (Links to an external site.)
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