Question

..... are rich in vitamins.

Answer 1

Hint: Vitamins are low-molecular regulatory organic nutrients, occurring in small amounts in different natural foods. They are most essential, or rather indispensable, for the growth and health of human beings.

Complete answer:
Fruits, vegetables, whole grains, beans and legumes, low-fat protein, and dairy products are rich in vitamins. Vitamins and minerals are as essential for living as air and water. Not only do they keep your body healthy and functional, but they also protect you from a variety of diseases. Oranges, strawberries, tomatoes, kiwi, broccoli, and red and green bell peppers, Avocados, nuts, seeds, whole-grain foods, and spinach and other dark leafy greens, egg, milk, meat, fish, yogurt, soybean, cheese, etc. are rich in vitamins. The different groups of vitamins and their food sources are the following:

Vitamins	Sources
Vitamin A	Beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots, pumpkins, spinach, mangoes, and cantaloupe
Vitamin C	Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, Brussels sprouts, tomatoes
Vitamin D	Fortified milk and cereals, fatty fish
Vitamin E	Vegetable oils, leafy green vegetables, whole grains, nuts
Vitamin K	Cabbage, eggs, milk, spinach, broccoli, kale
B-2	milk, yogurt, cheese, whole, and enriched grains and cereals.
B-3	meat, poultry, fish, fortified and whole grains, mushrooms, potatoes
B-5	chicken, whole grains, broccoli, avocados, mushrooms
B-6	meat, fish, poultry, legumes, tofu and other soy products, bananas
B-7	Whole grains, eggs, soybeans, fish
B-9	Fortified grains and cereals, asparagus, spinach, broccoli, legumes (black-eyed peas and chickpeas), orange juice
B-12	Meat, poultry, fish, milk, cheese, fortified soymilk, and cereals

Additional Information:
- All about 15 kinds of vitamins have so far been isolated from natural foods in a pure state. Vitamins fall under two major groups, fat-soluble and water-soluble.
- Fat-soluble vitamins include A, D, E, and K. Water-soluble vitamins include B-complex vitamins and vitamin C.
- B-complex vitamins are of two main kinds, namely energy releasing vitamins and hematopoietic vitamins.

Note:
- Vitamins play a variety of regulatory roles in animals. Though they have practically no fuel value or energy value, they are very important for normal life processes.
- Some of them control enzymatic activities as components of active sites of enzymes, while some others, especially fat-soluble vitamins are functionally similar to extracellular regulators.
- Vitamins, in general play a significant role in intracellular metabolic regulation, growth, health, repair, and reproduction.