Vitamins in Everyday Foods
Vitamins Appearing in Everyday Foods
It’s no doubt that vitamins are important for your health. They support immune system function, healthy blood sugar, cognitive function, energy production, and a stable mood. More often than not, the best form of a vitamin doesn’t come from a lab, it comes from nature, and adequate dietary intake of fruits, vegetables, and other healthy foods is often enough to support basic vitamin requirements.
Below is a list of the most important vitamins for health and their best dietary sources:
Vitamin A
Also known as: retinol; beta-, alpha-, and gamma-carotene; and beta-cryptoxanthin
Benefits: antioxidant; immune system support; eye, skin, and bone health
Best sources: organ meats (liver, giblets, etc.), carrots, sweet potatoes, pumpkins, and leafy greens (kale, spinach, collard greens, etc.)
Vitamin B1
Also known as: thiamine
Benefits: energy production, cognitive function, prevents Wernicke’s encephalopathy
Best sources: liver, eggs, beef, poultry, fish, dried beans
Vitamin B2
Also known as: riboflavin
Benefits: energy production, eye and skin health, helps treat neonatal jaundice
Best sources: liver, eggs, beef, poultry, fish, and leafy greens
Vitamin B3
Also known as: niacin
Benefits: energy production, elevates HDL (“good”) cholesterol, lowers triglycerides, helps prevent cardiovascular disease
Best sources: liver, eggs, beef, poultry, fish, peanuts, dried beans
Vitamin B5
Also known as: pantothenic acid
Benefits: energy production, lowers LDL (“bad”) cholesterol and triglycerides
Best sources: beef, poultry, eggs, mushrooms, yeast, wheat germ, and rice
Vitamin B6
Also known as: pyridoxine
Benefits: energy production, immune system support, neurotransmitter synthesis, helps lower homocysteine, helps prevent cardiovascular disease risk
Best sources: liver, milk, beef, poultry, eggs, and chickpeas
Vitamin B7
Also known as: biotin
Benefits: assists in the breakdown of carbohydrates, fats, and proteins; may help support blood sugar and hair re-growth
Best sources: organ meats, egg yolk, legumes, and nuts
Vitamin B9
Also known as: folic acid or folate
Benefits: prevents neural tube birth defects, may help prevent heart disease, stroke, cancer, depression, and rheumatoid arthritis, can benefit cognitive function
Best sources: liver, grains, leafy greens, citrus fruit juices, legumes
Vitamin B12
Also known as: cyanocobalamin and methylcobalamin
Benefits: energy production, adequate intake prevents pernicious anemia, fatigue, depression, and cognitive impairment
Best sources: organ meats, eggs, beef, poultry, and shellfish
Vitamin C
Also known as: ascorbic acid
Benefits: antioxidant, anti-viral (especially when administered intravenously), prevents scurvy
Best sources: most fruits, cruciferous vegetables (cabbage, broccoli, etc.), and red and green bell peppers
Vitamin D
Also known as: ergocalciferol (D2) and cholecalciferol (D3)
Benefits: immune support, assists calcium absorption, may enhance fat loss, can help prevent heart disease and cancer, prevents rickets
Best sources: fatty fish (salmon, sardines, mackerel, catfish), mushrooms, liver, and eggs
Vitamin E
Also known as: tocopherol and tocotrienol
Benefits: antioxidant, nervous system health
Best sources: vegetable and nut oils (corn, safflower, etc.), tomato products (sauce, paste, etc.), spinach, wheat germ, sunflower seeds, and nuts
Vitamin K
Also known as: phylloquinone (K1) and menaquinone (K2)
Benefits: assists in blood coagulation and bone metabolism
Best sources: leafy greens, cruciferous vegetables, beef, eggs