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أعظم مصادر الفيتامين | مدونة زيزفون
مدونة زيزفون
علامات والأعراض أمراض القلب
ما هو القلب وما هي أمراض القلب؟
لماذا الرضاعة الطبيعية مفيدة؟
اين نجد فيتامين أ ؟
الزنجبيل والحماية من سرطان القولون والمستقيم
مقدمة لمعرفة سرطان الثدي
أعظم مصادر الفيتامين
هناك الكثير من النقاش حول ما هو أعظم فيتامين. كل الفيتامينات لها وظائف أساسية تسهم في صحة الشخص العامة و في رفاهيته. من المستحيل فعلا أن تعلن أنّ إحدى هذه الفيتامينات هي الأعظم. و لكن هناك عدد من الأطعمة التي توفر أكبر الكميات من الفيتامينات.
أعظم مصادر الفيتامينات تختلف حسب كل فيتامين. من المهم وجود نظام غذائي متوازن لضمان الحصول على الكمّيات المطلوبة من الفيتامينات. و مع ذلك، قد يكون من المفيد تسجيل قائمة بأعظم المصادر لكل فيتامين لاستخدامها كدليل إرشادي.
اهم مصادر فيتامين أ هي: الحليب، البيض، الزبدة، الفواكه والخضروات الصفراء، الفواكه والخضراوات الخضراء والداكنة، والكبد.
اهم مصادر فيتامين ب1 هي: خميرة البيرة، الحبوب الكاملة، دبس السكر، الأرز البني، اللحوم، و صفار البيض.
اهم مصادر فيتامين ب2 هي: خميرة البيرة، الحبوب الكاملة، البقول، المكسرات، اللحوم، و دبس السكر.
اهم مصادر فيتامين ب3 هي: اللحوم، الدواجن و الأسماك، خميرة البيرة، الفول السوداني، الحليب، النخالة، الارز، و البطاطس.
اهم مصادر فيتامين ب4 هي: صفار البيض، اللحوم، خميرة البيرة، حبوب القمح، فول الصويا، الأسماك، و البقول.
اهم مصادر فيتامين ب5 هي: اللحوم، صفار البيض، البقول، الحبوب الكاملة، حبوب القمح، سمك السلمون، و خميرة البيرة.
اهم مصادر فيتامين ب6 هي: اللحوم، الحبوب الكاملة، اللحوم، خميرة البيرة، دبس السكر، و حبوب القمح.
اهم مصادر فيتامين ب7 هي: صفار البيض، الكبد، الأرز غير المصقول، خميرة البيرة، السردين، البقول، و الحبوب الكاملة.
اهم مصادر فيتامين ب8 هي: الحبوب الكاملة، الفواكه الحامضة، دبس السكر، اللحوم، الحليب، المكسرات، الخضراوات، و خميرة البيرة.
اهم مصادر فيتامين ب9 هي: الخضروات الورقية الخضراء و الداكنة، اللحوم، جذر الخضراوات، المحار، سمك السلمون، و الحليب.
اهم مصادر فيتامين ب12 هي: اللحوم، الأسماك، البيض، الجبن، الحليب، الموز، عشب البحر، و الفول السوداني.
اهم مصادر فيتامين ب13 هي: جذر الخضروات، و مصل اللبن السائل.
اهم مصادر فيتامين ب15 هي: خميرة البيرة، شرائح اللحم غير الناضجة، الأرز البني، عباد الشمس، اليقطين، و بذور السمسم.
اهم مصادر فيتامين ب17 هي: البذور الكاملة من المشمش، التفاح، الكرز، الدراق، و الخوخ.
اهم مصادر فيتامين ج هي: الحوامض، أسرة الكرنب، الفلفل الشيلي، التوت، البطيخ، الهليون، و ثمر الورد البريّ.
اهم مصادر فيتامين د هي: سمك السلمون، السردين، الحليب، صفار البيض، اللحوم، البذور المبرعمة، و بذور عباد الشمس.
اهم مصادر فيتامين هـ هي: الزيوت المضغوطة و الباردة، البيض، حبوب القمح، اللحوم، دبس السكر، البطاطا الحلوى، و المكسرات.
اهم مصادر فيتامين ف هي: الزيوت النباتية، الزبدة، و بذور عباد الشمس.
اهم مصادر فيتامين ك هي: الخضروات الورقية الخضراء، صفار البيض، زيت القرطم، دبس السكر، و القرنبيط.
اهم مصادر فيتامين ق هي: الفول البنتا، البقول، و فول الصويا.
اهم مصادر فيتامين ت هي: بذور السمسم، بذور النيّئة، الزبدة، و صفار البيض.
اهم مصادر فيتامين ي هي: الملفوف النيّئ، مخلل الملفوف، و الخضروات المورقة.
أكتوبر 19, 2008 في 9:07 م بواسطة admin تصنيف: فيتامينات لا يوجد تعليقات - “أعظم مصادر الفيتامين”
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