other vitamins & symptoms

The Ultimate Top 30 Vitamin C Foods List For Your Meals

Vitamin C foods were the first foods, prescribed as sort of medicine to people.

For instance, oranges and sour cabbage were used by sailors to prevent scurvy. This grave disease caused weakening of all body tissues together with external and internal bleeding. It affected nerve system, produced mental and behavioral changes and finally lead to death.

So, as you may see, vitamin C is crucial for our health. It boosts our immune system and large doses of this vitamin are known to help combat various virus infections.

Take a look at the list of top 30 vitamin C foods, you can use in your meals and benefit form. This vitamin is mostly contained in fresh veggies and fruit.

  • Black currants
  • Oranges
  • Sour cabbage
  • Mango
  • Grapefruit
  • Lemon
  • Blackberries
  • Loganberries
  • Avocado
  • Pineapple
  • Papaya
  • Kiwi
  • Strawberries
  • Guava
  • Raspberries
  • Cabbage
  • Bell peppers
  • Lettuce
  • Cauliflower
  • Cucumber
  • Broccoli
  • Brussels spruce
  • Asparagus
  • Beetroot
  • Parsley
  • Chestnuts
  • Cod
  • Goat milk
  • Low fat yogurt
  • Chili sauce


Many people believe oranges and lemons are the top fruits for filling up their vitamin C supply. However, the list of vitamin C rich products is topped by black currants. These berries contain almost 200 mg per 100 grams of this product. The black currants are followed by Parsley, Guavas and lemons and oranges. Strawberries are also rich with this life giving vitamin.

As you may see, vitamin C is mostly contained in plant foods. Some quantity of it is contained in goat milk, fatty fish or yogurt. But, that quantity cannot fill up your daily dose of vitamin C. Now, a healthy dose of this vitamin ranges from 30 mg for children and up to 100 mg a day for lactating women. A dose of 500 mgs a day is considered to be safe for adults, combating colds and flu.

Vitamin C is very ‘gentle’, as it gets easily destroyed, when coming in contact with heat or oxygen. So, the best use of the above listed foods is to consume them fresh and raw. Improper cooking or storing of these foods can lead to significant decrease of vitamin C in them. Vitamin C deficiency can be life threatening, which is why it is so important to know and consume vitamin C foods daily.

P.S. Here, check out this list

vitamin B12 foods

vitamin E foods

vitamin K foods

foods with vitamin A

vitamin D foods


Top 12 Vitamin B12 Foods You Should Mix In Your Meals and Why

Vitamin B12 foods are essential for your health. This vitamin takes part in forming your nerve cells, your blood red cells, which supply your body with oxygen. It also helps our bodies to form protein to build up and restore our cells.

So, this vitamin does play a key role in keeping your healthy. Among vitamin B12 deficiency symptoms, there are such unpleasant things, as fatigue, slowing down, difficulty in focusing and dropping in overall reactions.

Take a look at the list of 12 top foods, which contain much of vitamin B12:

  • Sardines
  • Salmon
  • Calf liver
  • Oysters
  • Mollusks
  • Shrimp
  • Lamb
  • Turkey
  • Milk
  • Eggs
  • Chicken liver
  • Pork

Such vitamin B12 foods, as mollusks, shrimp and fatty fish top the list by the amount of vitamin B12, found in them. The daily consumption dose of this vitamin ranges from 40 nanograms for infants to 2.8 mg for lactating women.

As you may see, vitamin B12 is found only in animal foods. That is why vegans fall into the risk group of people, who are likely to develop Vitamin B12 deficiency. For most people in developed countries, all the above listed products are within the range of reach. The sea foods and meats, as well as liver, should be included in daily diet, or at least be consumed 2-3 times a week.

Vitamin B12 can help you to prevent various grave diseases, including such conditions, as anemia, leukemia, chronic fatigue, cancer, multiple sclerosis, etc. It can even help people to prevent alcoholism. The vitamin strengthens nerve system and helps you to live a more steady mental and emotional life.

What in your body can indicate of vitamin B12 deficiency? Your nails are for one. If you see white lines on your nails and your nail moons seem to start disappearing, this may indicate of vitamin B12 deficiency. Dandruff is another symptom of such deficiency. Dandruff not only spoils the look of your hair and gives you itchy head, but it indicates of the changed head skin condition.

Skin is your largest organ; it reflects all the inner deficiencies and problems. That is why you should pay its condition special attention.

So, keeping the list of vitamin B12 foods in mind and including them in your daily diet is essential for keeping you both good looking and healthy.

P.S. Do you suffer from symptoms of vitamin B deficiency?

P.P.S. Check out this vitamin foods list:

vitamin E foods

vitamin K foods

foods with vitamin A

vitamin C foods

vitamin D foods


7 Symptoms of Vitamin B Deficiency You Should Know About

When it goes about symptoms of vitamin B deficiency, people start wondering which one of the vitamin B family we have in mind.

The truth is that vitamin B has many members in its family and to single out one particular kind of vitamin and notice its symptoms can be hard, as the entire group of vitamin B works together to build up our health. So, let’s not single out any type of vitamin from this family and take a look at 7 general symptoms of vitamin B deficiency.

  • Chronic fatigue

All Vitamin B group vitamins take active part in our metabolism and in building up our nerve system and brain. Vitamin B deficiency may cause muscle pain, chronic fatigue, feeling of being slowed down, difficulty in focusing on anything, weakness, etc.

  • Heart rhythms problem

The deficiency of some of these vitamins, Vitamin B1, for instance, may lead to slowing down of your heart rhythms and eventually to heart failure and possible death.

  • Digestion problems

Such things, as diarrhea, indigestion or constipation are listed among symptoms of vitamin B deficiency. For instance, diarrhea can be caused by Vitamin B3 deficiency.

  • Emotional instability

Such manifestations of emotional instability as crying fits, nervousness or increased irritability can be caused by vitamin B deficiency. It may also manifest through depressive thoughts, and even through suicidal or death thoughts.

  • Mental disorders

Depression and other mental disorders can be caused by vitamin B deficiency, as the vitamins of this group take key part in formation of your neurons and maintain your nerve system health. Vitamin B deficiency may lead to psychosis or developing various types of mania.

  • Skin problems

Such skin problems, as acne, seborrhea, dermatitis, etc, can be caused by Vitamin B deficiency.  All these skin problems might be accompanied by digestion problems.

  • Anemia

In particular vitamin B12 can cause macrocytic anemia. That is how vitamin B12 deficiency can be diagnosed through blood test. As a rule, such deficiency is accompanies by fatigue, feeling slowed down in mental processes and difficulty in focusing attention.

As you may see, Vitamin B deficiency leads to some very serious health consequence. At this, it is hard to diagnose through medical manipulations, such as running tests. That is why these symptoms of vitamin B deficiency should be widely known and timely spotted, before the deficiency would lead to such undesirable negative health consequences.


7 Possible Causes for Vitamin B12 Deficiency Symptoms

There are many unpleasant vitamin B12 deficiency symptoms to deal with, such as weakness, chronic fatigue, digestive disorders, etc. Many of these symptoms are widely known to people, but what they do not know are the possible causes of Vitamin B12 deficiency. Let’s take a look at 7 possible causes of it.

  • Too much alcohol

The problem is that no matter how much of vitamin B12 you consume, it won’t get absorbed by your body, lest you produce a protein, called intrinsic factor. This protein is produced in our intestine. Alcohol greatly affects intestine and brings down the production of this protein.

  • Certain drugs

Certain drugs can lower your intestine acidity. If it happens over a long period of time, it can lead to decrease in intrinsic factor production and vitamin B12 absorption.

  • Atrophic gastritis

This condition often times affects elderly people. At this, the intestine gets thinned down and the production of the protein, used for vitamin B12 absorption drops down.

  • Small intestine conditions

Among the causes of vitamin B12 deficiency symptoms, there are various diseases or surgeries on intestine. If a part of intestine is being cut out, this reduces or eliminates the production of intrinsic factor and stops the absorption of vitamin B12.

  • Pernicious anemia

Again, this condition causes the drop in production of the intrinsic factor and prevents the absorption of vitamin B12 from foods.

  • Vegetarianism

Vitamin B12 is mostly found in animal foods, and mainly in meats. So, even those vegans, who consume milk and eggs, still do not obtain enough of Vitamin B12 from natural foods. The same is true about babies, who feed on breast milk of their vegan mothers. They may experience vitamin B12 deficiency with all the following negative health consequences.

  •  Diet problems

Sometimes, people consume too much of highly processed food. Vitamin B12 is mostly contained in natural, organic foods and meats. If you do not have enough of such food in your diet, you run a risk of developing vitamin B12 deficiency.

It has to be mentioned that Vitamin B12 deficiency does not develop over the night. The symptoms of its deficiency may not manifest right away. Nevertheless, such deficiency may gradually undermine your health and lead to various health problems. That is why the causes of vitamin B12 deficiency symptoms should be widely known and timely the deficiency timely treated.

You might also want to read about vitamin B deficiency symptoms.


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