Vitamin Rich Foods

Vitamins in Everyday Foods

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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