Vitamins in Other Foods
The majority of necessary vitamins can be obtained from fruits and vegetables, however, excluding meat and animal products result lack of vitamins D and B12 what can cause serious health problems. Deficiency of vitamin D which is essential for regulation of calcium and phosphorus absorption causes rickets or rachitis, while inadequate amounts of vitamin B12 which is essential for normal functioning of the brain and nervous system cause pernicious anemia and nervous system degeneration.
To avoid potential health risk caused by deficiency of vitamins D and B12 it is necessary to obtain them either from natural source or with help of vitamin supplements. The natural sources for vitamin D are fish oils, sardines, salmon and tuna, while vitamin B12 can be obtained from liver, beef, pork, fish, eggs, cheese and milk.
However, foods like liver, milk, milk products, fish and others are also sources for many other vitamins. Margarine, eggs, liver, fish oils, milk and milk products are also sources for vitamin A, while yeast, milk, mushrooms, liver of beef and egg yolk are sources of biotin. Besides fruits and vegetables sources for vitamin B1 are also yeast, egg yolk, milk, fish and pork, while vitamin B2 can be obtained from milk, cheese, yogurt, yeast, eggs, fish, liver and kidneys. Sources of vitamin B3 are yeast, eggs, liver, kidneys, fish and low fat meat, while yeast, meat and innards are also source of vitamin B5. Liver, kidneys, eggs and yeast are sources of vitamin B6, while egg yolk, liver and kidneys are source of folic acid. Kidneys and liver are sources of vitamin C, eggs of vitamin E, while egg yolk, yogurt and fish oils are sources of vitamin K.