Although our daily food is rich in vitamins, why do many children still suffer from vitamin deficiencies? The root of the problem lies in poor eating habits such as picky eating and food aversion. By adhering to the principles of a balanced diet and emphasizing a variety of food items, you can prevent these issues before they start.
Vitamin A
Vitamin A in food comes from two sources: one is retinol directly from animal foods, such as animal liver, egg yolk, cream, and other animal organs; the other is from carotene-rich yellow-green vegetables and fruits, such as carrots, rape, chili, tomatoes, and oranges.
Vitamin B1
The main dietary sources of Vitamin B1 are grains, legumes, nuts, lean pork, and animal organs.
Vitamin B2
The main dietary sources of Vitamin B2 are animal foods, especially animal organs like liver, kidney, and heart, as well as eel, eggs, and milk, which are rich in riboflavin. Among plant-based foods, legumes and green leafy vegetables contain higher amounts of riboflavin, while grains, most vegetables, and fruits contain relatively little.
Vitamin B6
The dietary sources of Vitamin B6 are very wide, found in both animals and plants, but generally not in high concentrations. The highest content is in white meats (such as chicken and fish); followed by animal liver, legumes, and egg yolks; fruits and vegetables also contain a good amount of Vitamin B6; and the least amount is found in citrus fruits, dairy products, and so on.
Vitamin B12
Vitamin B12 in the diet comes from animal foods. The main sources are meat, animal organs, fish, poultry, shellfish, and eggs. Dairy and dairy products contain less. Plant-based foods generally do not contain Vitamin B12.
Vitamin C
Vitamin C is mainly found in fresh vegetables and fruits, such as chili, spinach, tomatoes, oranges, tangerines, and sour jujubes; only the liver and kidneys in animal foods contain small amounts of Vitamin C.
Vitamin D
The main source of Vitamin D: Engaging in outdoor activities. As long as the body gets enough sunlight, it can synthesize sufficient Vitamin D. Besides fortified foods, the natural content of Vitamin D in foods is generally low. Animal foods are the primary natural source of Vitamin D in non-fortified foods, with relatively high amounts in fatty fish and roe, animal liver, egg yolk, cream, and cheese. Lean meat, milk, and nuts contain trace amounts of Vitamin D, while vegetables, grains and their products, and fruits contain little to no active Vitamin D.
Vitamin E
Vitamin E is mainly found in various oilseeds and vegetable oils. Certain grains, nuts, and green leafy vegetables also contain a certain amount of Vitamin E, while meat, milk, eggs, and cod liver oil contain less.