Vitamins are widely available from the natural foods we eat. So, try eating your vitamins from natural foods. Here are some of the best sources

Vitamin

What the vitamin does

Significant food sources

B1 (thiamin)

Supports energy metabolism and nerve function

spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk

B2 (riboflavin)

Supports energy metabolism, normal vision and skin health

spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams

B3 (niacin)

Supports energy metabolism, skin health, nervous system and digestive system

spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp

Biotin

Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis

widespread in foods

Pantothenic Acid

Supports energy metabolism

widespread in foods

B6 (pyridoxine)

Amino acid and fatty acid metabolism, red blood cell production

bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast

Folate

Supports DNA synthesis and new cell formation

tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans

B12

Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance

meats, poultry, fish, shellfish, milk, eggs

C (ascorbic acid)

Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant

spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries

A (retinol)

Supports vision, skin, bone and tooth growth, immunity and reproduction

mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver

D

Promotes bone mineralization

self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish

E

Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization

polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod

K

Synthesis of blood-clotting proteins, regulates blood calcium

Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver