If you are a person that loves to grow vegetables, and fruits consider adding some of the following vegetables and fruits in your garden to help you stay healthy and get the 12 important vitamins that your body needs to boost your immune system, help prevent diseases and just help you feeling good overall; Vitamins A, B1, B2, B3, B5, B6, B9, B12, C,D,E and K. But, you can do your own research, like my family and I have done from books, the internet and do not forget to ask your doctor.
1)Vitamin A- assists in cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. The vegetables that have Vitamin A include; Broccoli, Brussel sprouts, carrots, Kale, Peas, Pumpkin, Spinach, Summer and Winter Squash and Sweet Potatoes. Fruits include; Cantaloupe, Tomatoes and Watermelon- among other fruits.
2)Vitamin B1(Thiamine)- is important in the production of energy. It helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. Vegetables that have B1 include; Asparagus, Brussel sprouts, butternut squash, corn, peas, sweet potatoes. Fruits include; Boysenberries, Loganberries, watermelon.
3)Vitamin B2 (Riboflavin)- According to the University of Maryland “All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is “burned” to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body metabolize fats and protein. B complex vitamins are necessary for healthy skin, hair, eyes, and liver. They also help the nervous system function properly.” Vegetables that have B2 include; Asparagus, Brussel Sprouts, peas, pumpkin, winter squash, sweet potatoes. Fruits include; mulberries and grapes.
4)Vitamin B3 (Niacin)- Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy. Fruits that have Niacin include; Boysenberries, Nectarines, Loganberries, peaches and many others. Vegetables that include Niacin are; Butternut Squash, Corn, Mushrooms, peas, potatoes, pumpkin, sweet potatoes, winter squash and many others.
5) Vitamin B5 (Pantothenic Acid) – According to health-alternatives.com “Pantothenic acid is essential for the metabolism of food as well as the formation of hormones and (good) cholesterol.” Fruits that include Vitamin B5 are; gooseberries, raspberries, watermelon and many others. Vegetables that include this vitamin are; broccoli, brussel sprouts, butternut squash, corn, mushrooms, potatoes, pumpkin, winter and summer squash, sweet potatoes and many others.
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6) Vitamin B6 (Pryidoxine) – According to fitday.com, there are three things that B6 does for the body. “1) It Will Give You More Energy because it has the ability to improve your metabolism and breaks down proteins, thus giving the body more energy. 2) It can also help with brain function, helping to maintain normal nerve function so the brain can communicate with the body. 3) It can help prevent heart disease. Though studies are still being done, some tests have revealed that vitamin B6 can work with vitamin B12 once inside your body, to help you to eliminate high levels of homocysteine. Homocysteine can cause heart disease in some people and can increase the chance for heart attacks. Taking vitamin B6 can actually help you keep your heart healthy.” B6 plays a role in the creation of antibodies in the immune system. It also helps maintain normal nerve function and acts in the formation of red blood cells.
FitDay – Free Weight Loss and Diet Journal
7) Vitamin B9 (AKA Folate/Folic Acid) – According to health-alternatives.com “Folate and folic acid are both forms of B9. Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs folate to produce red blood cells, as well as components of the nervous system. It helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy.” Fruits that contain B9 are; any of the berry family- blackberries, boysenberries, raspberries, strawberries, loganberries, and the list goes on. Vegetables that have this vitamin include; asparagus, beetroot, broccoli, Brussel sprouts, French beans, okra, parsnip, peas, potatoes, spinach, summer and winter squash, and many others.
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8) Vitamin B12- A lot of research has stated that B12 in its natural form is only available from animal derived foods such as fish, poultry, and meat or dairy. There are websites that have lists of fruits and vegetables with B12 availability. It is always best to check with your doctor or other health care professionals for information on nutrition and wellness.
9) Vitamin C- Which is considered the most important of the vitamins and needs to be taken every day. According to healthalternative.com, “It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Vitamin C has also been found by scientists to be an effective antiviral agent.” There are so many diseases that vitamin C can help prevent and there are so many benefits of Vitamin C, it is a good idea to check with your doctor and do more of your own research. Fruits that have vitamin C are; any citrus fruit, blackberries, strawberries. Vegetables are broccoli, Brussel sprouts, butternut squash, green pepper, kale, winter and summer squash. Women can also apply Vitamin C oil before they apply make-up or at night and it helps with the collagen. I learned that and I use it twice a day.
10) Vitamin D; is known as the “sunshine vitamin” because it is made by the body after being in the sun. All it takes is about ten to fifteen minutes three times a week to produce the body’s requirement of vitamin D. This vitamin is extremely important because it promotes the absorption of magnesium and Calcium that a person needs for healthy bones and teeth So, when you are working in your garden just think that you are getting vitamin D while you are pulling those weeds or harvesting vegetables or looking for mushrooms (which have vitamin D).
11) Vitamin E; like vitamin C is extremely important for the body. According to health-alternative.com, “Vitamin E plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. It is important in the formation of red blood cells and the use of vitamin K. Many women also use it to help minimize the appearance of wrinkles, and mothers use it to help heal minor wounds without scarring, as it is valued for its ability to soothe and heal broken or stressed skin tissue.” Fruits that have vitamin E are; blackberries, black currants, blueberries, boysenberries, cranberries, loganberries, mulberries, nectarine, peach, raspberries and others. Vegetables that have vitamin E are butternut squash, parsnip, potatoes, pumpkin and many others.
Dr. Tatyana Telnikoff – Reguvenation Therapy London
12) Vitamin K; plays a critical role in blood clotting. It also regulates the blood calcium levels in the body and activates at least 3 proteins involved bone health. Fruits that have this vitamin include; All berries, plum, pear and grapes. Vegetables include; alfalfa, sprouted, asparagus broccoli, Brussel sprouts, cabbage, carrots, cauliflower, celery, cucumber, kale, okra, peas spinach, squash – winter, Swiss chard.