You know in which fruits and vegetables there are the most vitamins?

Natural vitamins are essential for the proper functioning of the human body. The human body does not produce them by itself, so it is necessary to supplement them. Natural vitamins are organic compounds found in food. We divide them into fat-soluble, i.e. A, D, E, K and water-soluble, i.e. all others. Sources of vitamins are fruits, vegetables, meat and fish. Natural vitamins are best absorbed by the body.

1. The occurrence of water-soluble vitamins

Vitamins from group B

• Vitamin B1 is thiamine. Sources  of vitamins include: unshelled wheat grain, cereal sprouts, oatmeal,  sunflower, yeast, nuts, peas, beans, eggs, whole wheat bread, fish,  liver, pork, potatoes. 

•  Vitamin B2 is riboflavin. Occurrence of vitamins: yeast, milk, yogurt, cheese, giblets, white bread, eggs, whole wheat bread, meat, cereal sprouts.
  
• Vitamin B5 is pantothenic acid. It  occurs in pork and calf liver, yeast, eggs, pork and beef meat, white  and wholemeal bread, oatmeal, wheat grain, spinach, carrots, cabbage.
  
• Vitamin B6 is pyridoxine. Its  sources are: fish, poultry, eggs, soybeans, nuts, bananas, wheat grain,  oatmeal, buckwheat, peas, beans, white bread, wholemeal bread, sprouts,  cabbage and potatoes.

•  Vitamin B9 is folic acid. Sources  of vitamins: legume seeds, pumpkin, nuts, almonds, leafy vegetables,  spinach, beetroots, liver, dairy products, barley groats.
  
• Vitamin  B12, or cobalamin, is found (similarly to other natural B vitamins) in  fish, poultry, eggs, beef and pork meat, liver, kidneys, dairy products,  yellow cheese, green vegetables, sprouts, rice and yeast.
  
• Vitamin PP is vitamin B3, niacin or nicotinic acid. Occurrence  of vitamins: veal and pork, liver, mackerel, yeast, white bread, whole  grain bread, wheat grains, spinach, cabbage, peas, carrots, apples,  oranges and potatoes. 

Vitamin C

 Vitamin C is ascorbic acid. It occurs in fruits: wild and sugar rose, currant, gooseberry, grapefruit, lemon, aronia, strawberries, orange, raspberry. Vitamin  C is also found in vegetables: in the season, onions, broad beans,  peas, radishes, broccoli, brussels sprouts, cabbage, turnip, tomato,  rhubarb and parsley. 

 2. Sources of fat-soluble vitamins

Vitamin A

Vitamin A, or retinol. Sources of vitamins: milk, butter, meat, sea fish, fish oil, vegetable oils, lettuce, kale, egg yolks, cheese. Vitamin A also occurs in herrings, grapes and avocado.
 

Vitamin D

 Vitamin D is found in marine fish (herring, mackerel, tuna, sardine, salmon, eel), full-fat milk products, liver and egg yolks. 

 Vitamin E

Vitamin E is found in vegetable oils, cereal germs, soy, eggs, nuts. You will find natural vitamins in cabbage vegetables, mint, asparagus, tartar and boil.

 Vitamin K

Its  sources are: cabbage, spinach, alfalfa, broccoli, lettuce, cauliflower,  soybeans, peas, carrots, yogurt, pork liver, lean meat, egg yolks.