Natural Sources of Vitamins
Many people suffer from one or more vitamin deficiencies because they do not have enough of the source of natural vitamins in their diet. Taking vitamin supplements may of course help overcome any deficiencies but for most people it should be possible to obtain the recommended daily allowance of vitamins naturally by eating a healthy and balanced diet.
To incorporate as many of these vitamins in your regular diet as possible it is important to know the vitamin’s natural sources.
Vitamin B1 (thiamin) sources: spinach, green peas, sunflower seeds, tomatoes, ham, pork chops, soy milk.
Vitamin B2 (riboflavin) sources: spinach, broccoli, mushrooms, eggs, milk, oysters, clams, liver.
Vitamin B3 (niacin) sources: spinach, tomatoes, potatoes, ground beef, tuna, chicken, liver, shrimp.
Vitamin B6 (pyridoxine) sources: bananas, watermelon, tomatoes, broccoli, spinach, acorn squash, potatoes, white rice, chicken.
Folate sources: tomatoes, broccoli, spinach, asparagus, green beans, lentils, pinto and garbanzo beans.
Vitamin B12 sources: meats, poultry, milk, eggs, fish, shellfish.
Vitamin C (ascorbic acid) sources: spinach, broccoli, red bell peppers, tomatoes, mango, orange, grapefruit, strawberries.
Vitamin A (retinol) sources: mango, broccoli, butternut squash, carrots, tomatoes, pumpkin.
Vitamin D sources: egg yolk, liver, fatty fish.
Vitamin E sources: sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod.
Vitamin K sources: leafy green vegetables, spinach, broccoli, cabbage, liver.
