Lisa Sakano, Nutritionist, Japanese Healthy Eating

Facts About VItamins

By Lisa Sakano.
Nutritionist based in Nagoya, Japan

Lisa has put together this table of vitamin benefits and the food sources that contain good amounts of the nutrients. Japanese Healthy Eating recommends that people focus on a healthy diet of healthy foods to get adequate doses of vitamins and minerals. This is mainly because the body absorbs vitamins and minerals from foods much more than from supplements.


VitaminVitamin BenefitsPrevents ConditionsFood Sources
Vitamin Agrowth, immune function, skin poor growth/immune system, dry skin, decreased visionLiver, Sweet Potatoes, Carrots, Leafy Greens, Cantaloupe, Paprika, Red Pepper, Cayenne, Chili Powder
Vitamin Dteeth, bone, metabolismrickets, osteoporosissalmon, mackerel, trout, tuna, shrimp/prawns, mushrooms, spinach, potatoes
Vitamin EAnti-aging, anti-atherogenic, reproductiveInfertility, Aging, Atherosclerosissunflower seeds, almonds, spinach, papaya, leafy greens, blueberries
Vitamin Kstrong bonesLiver dysfunctionkale, leafy greens, broccoli, onions
Vitamin B1carbohydrate metabolismfatiguesunflower seeds, tuna, black beans, green peas, navy beans, split peas, corn, lentils, Lima beans
Vitamin B2good health & growth, metabolismdry skin, nervous impairment, anemiamushrooms, liver, beef, spinach, soybeans, almonds,, eggs
Vitamin B3helps to convert carbohydrates into fuelindigestion, fatigue, canker sores, pellagrachicken, tuna, salmon, turkey, halibut, lamb, shitake mushrooms
Vitamin B5improves the inner functions of the bodygrey hair、tiredness, nervousness、shaking of arms and legsbeef liver, sunflower seeds, shitake mushrooms, crimini mushrooms, corn, broccoli, winter squash, cauliflower, eggs
Vitamin B6 protein and red blood cell metabolismLack of blood cells、Skin diseases、Neuritis、Fast agingbeef, salmon, cod fish, turkey, halibut, green peas, yams, cantaloupe, pineapple, spinach, bell peppers, turnip, shitake mushrooms, garlic, tuna, cauliflower, Banana, Cabbage
Vitamin B12Help to maintain healthy red blood cells, nerve cells and helps to create DNALack of blood cells, fatigueclams, oysters, mussels, liver, Fish eggs, fish - mackerel, salmon, sardines, cod, trout, crab, lobster, lamb, eggs
Vitamin B17anti cancer supplementcancerbarley, bitter almond, millet, chickpeas, lentils, wheat grass, lima beans, flax seeds
Vitamin Csynthesis of collagen fiber、immune enhancementinfections, scurvypapaya, bell peppers, broccoli, brussel sprouts, strawberries, oranges, cantaloupe, kiwifruit, cauliflower, kale
Vitamin P (bioflavonoids)powerful anti-oxidant, prevention of cancer, Alzheimer's & Parkinson's disease, enhances vitamin C functioneasy bruising/bleeding, weak immune systemgreen tea, soy, oranges, lemons, tangerines, and grapefruit, apples, tea, berries, garlic, broccoli, red onions, apples, cinnamon, cocoa, barley, bilberry, cranberry
Vitamin Unew tissue、detoxification、strong liverliver ailmentscabbage, green vegetables

Japanese Healthy Eating & Vitamin Benefits

Just by reviewing the facts about vitamins and their food sources, it`s clear why Japanese style healthy eating has contributed Japan`s healthy aging population. In Okinawa there is a 90 year old man who still dives for oysters! Senior citizens are regularly seen riding around cities and the countryside on their bicycles. Many of the foods listed above are incorporated into traditional Japanese food. Challenge yourself to add as much of these healthy foods into your diet as possible - in a balanced way of course.

Return from Facts About Vitamins to Healthy Eating Guide

Return from Facts About Vitamins to Japanese Healthy Eating