The ABC of Vitamins

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During the month of Ramadan, be sure to stock up on these vitamins for energy and proper nutrition. But do keep in mind that it’s always good to consult with your doctor before taking any supplements – they will be able to best advise you on just what, and how much, your body needs.

 

Vitamin A

This vitamin must be taken in limited amounts and through foods rather than supplements, since we don’t need too much to maintain healthy eyes and immune system. Make sure the following are part of your daily diet and you’re good to go: sweet potatoes, carrots, dried apricots, squash, sweet red peppers.

 

Vitamin B

There are eight of these water-soluble wonders, and it’s advisable to opt for a complex that contains them all. Vitamins B1, B2, B3, B5, B6 and B7 are key elements in the production of energy, while B9 and B12 are crucial for the production of red blood cells, bone marrow, and nerve sheaths. Great sources of the B vitamins include liver, lentils, bananas, and molasses.

 

Vitamin C

It is widely known that this important little vitamin is excellent for the immune system. With increased travel to the Middle East from all corners of the world come various strains of cold and flu, so it’s important to boost your immunity as you fast this month. Although you may be inclined to reach for a bottle of orange juice (and you wouldn’t be wrong), the following foods actually contain more vitamin C than oranges: red peppers, kale, papaya, and cauliflower.

 

Vitamin D

The best source of this vitamin, crucial for muscle and bone health, is the sun. But since hot Ramadan days aren’t exactly conducive to being out in the midday rays, foods like salmon, cod liver oil, oysters, sardines, tuna, shrimp, eggs, and shiitake mushrooms are worthy alternatives.

 

Vitamin E

This essential, fat-soluble vitamin protects our cells from free radicals that can lead to illnesses such as cancer and Alzheimer’s. The best sources of vitamin E are sunflower seeds, wheatgerm, almonds, mango, hazelnuts, peanuts, olive oil, spinach, broccoli, kiwi fruit, and tomatoes.

 
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