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I’ve been seeing so many supplement posts and realizing that my body is probably not getting enough vitamins. However, before jumping straight to taking pills, I wanted to be more intentional about getting different vitamins through my diet.
Here’s a vitamin cheat sheet to know which foods contain a significant amount of each of the following essential vitamins:
🥕 Vitamin A: For healthy vision, skin, bones, and reproduction
Can be found in: Orange veggies and fruits (e.g. sweet potato, cantaloupe,papaya, carrots), spinach, dairy, seafood
🍚 Vitamin B1 (Thiamin): Brain cell, fatty acid, and hormone production
Can be found in: whole grains, cereal, pasta, rice, pork, legumes, seeds, nuts
🥛 Vitamin B2 (Riboflavin): Breaking down fats, drugs and steroid hormones
Can be found in: breakfast cereals, oatmeal, yogurt, milk, mushrooms, almonds, salmon, lean meats
🥩 Vitamin B3 (Niacin): Protecting skin and tissue
Can be found in: meat, poultry, fish, cereal
🍣 Vitamin B6: Brain development, immune system functioning
Can be found in: chickpeas, tuna, salmon, poultry, potatoes, cereal
🥚 Vitamin B12: Red blood cell creation, brain function
Can be found in: clams, salmon, beef, milk, yogurt, eggs
🍊 Vitamin C: Essential in tissue growth and repair
Can be found in: citrus fruits, tomato, potato
☀️ Vitamin D: Aids in bone growth, reduces cancer cell growth, infection, and inflammation
Can be found in: salmon, tuna, sardines, egg yolk, cereal, sunlight exposure
🥜 Vitamin E: Acts as an antioxidant, improves immune system, prevents blood clots
Can be found in: almonds, peanuts, spinach, pumpkin, red bell pepper, asparagus, mangoes, avocado
🥬 Vitamin K: Blood clotting, healthy bone tissue
Can be found in: green leafy vegetables (kale, spinach, broccoli, brussel sprouts, cabbage, lettuces)
Note: All B vitamins help our body turn food into energy