Vitamin A
Vitamin A is found in many natural sources, including:
Offal: Liver, especially beef liver, is a rich source of vitamin A. However, organ meats are also high in cholesterol, so you should limit how much you eat.
Fish: Oily fish like salmon, herring, tuna, and trout are good sources of vitamin A.
Dairy: Whole milk, yogurt, cheese, and butter are all good sources of vitamin A.
Eggs: Eggs are a good source of vitamin A.
Leafy green vegetables: Spinach, collard greens, turnip greens, and swiss chard are all good sources of vitamin A.
Orange and yellow vegetables: Carrots, sweet potatoes, and winter squash are all good sources of vitamin A.
Fruits: Cantaloupe, mangos, apricots, and grapefruit are all good sources of vitamin A.
Fortified foods: Some breakfast cereals and margarine are fortified with vitamin A.
The body can also convert beta-carotene, a fat-soluble nutrient found in fruits and vegetables, into vitamin A. Cooking and heat treatment can increase the bioavailability of beta-carotene.
The recommended daily amount of vitamin A is 900 micrograms (mcg) for adult men and 700 mcg for adult women
Vitamin C
The best natural sources of vitamin C are fruits and vegetables:
Citrus fruits Oranges have the highest concentration of vitamin C among citrus fruits, but grapefruit, lemons, and limes can also provide your daily needs.
Red and green peppers Red peppers are higher in vitamin C than oranges, with a cup of chopped red peppers containing 190 milligrams.
Dark green vegetables Brussels sprouts and broccoli are great sources of vitamin C, with Brussels sprouts containing almost 75 milligrams and broccoli containing about 81 milligrams per cup.
Kiwi fruit A medium kiwi fruit contains 132 milligrams of vitamin C, almost twice as much as oranges.
Tomatoes Sun-dried tomatoes have the highest concentration of vitamin C, with about 40 milligrams per 100 grams.
Blackcurrants An 80g serving of blackcurrants provides 200% of your daily vitamin C needs.
Other foods that are good sources of vitamin C include: Strawberries, Cantaloupe, Baked potatoes, Kale, Cabbage, Cauliflower, Spinach, and Parsley. You can also find vitamin C in some fortified breakfast cereals.
The vitamin C content of food may be reduced by prolonged storage and by cooking. Steaming or microwaving may lessen cooking losses
Vitamin D
Vitamin D is found in a few natural sources, including:
Oily fish Fatty fish like salmon, mackerel, sardines, and trout are some of the best sources of vitamin D. The amount of vitamin D in fish depends on the animal’s diet.
Egg yolks Contain small amounts of vitamin D.
Beef liver Contains small amounts of vitamin D. However, pregnant people should avoid liver.
Mushrooms Some mushrooms contain vitamin D, including raw maitake mushrooms and dried shiitake mushrooms.
Kiwi This tropical fruit contains vitamin D, as well as vitamin C, K, and fiber.
Vitamin D is also added to some foods, including: breakfast cereals, plant milks, fat spreads, and yogurt.
Vitamin E
Vitamin E is found naturally in many foods, including:
Vegetable oils: Wheat germ, sunflower, safflower, corn, and soybean oils are all good sources of vitamin E.
Nuts and seeds: Almonds, peanuts, hazelnuts, and sunflower seeds are all high in vitamin E.
Green leafy vegetables: Spinach and broccoli contain some vitamin E.
Eggs: Egg yolks contain high amounts of vitamin E.
Asparagus: One cup of asparagus contains 1.5 milligrams of vitamin E.
Other foods that contain vitamin E include fortified cereals, lean meats, poultry, seafood, beans, peas, and lentils, and soy products.
Vitamin E is also available as a dietary supplement in capsules or drops.
Vitamin K
Natural sources of vitamin K:
Leafy greens Dark, leafy green vegetables are some of the richest sources of vitamin K1. For example, half a cup of cooked kale contains 205% of the daily value (DV) of vitamin K. Other leafy greens that are rich in vitamin K include turnip greens and mustard greens.
Broccoli Half a cup of cooked broccoli contains 92% of the DV of vitamin K.
Spinach 100 grams of raw spinach contains 483 mcg of vitamin K1.
Brussels sprouts Half a cup of Brussels sprouts contains almost your entire daily value of vitamin K.
Kiwi Kiwis are rich in vitamin K and can help maintain healthy blood clotting.
Asparagus One cup of asparagus contains 56 micrograms of vitamin K, which is 46 percent to 61 percent of the recommended daily intake.
Vitamin K is fat-soluble, so eating it with butter or oil can help your body absorb it better. Vitamin K plays a key role in blood clotting, bone health, and vascular health.
Vitamin B1
Vitamin B1, also known as thiamine, is found in many foods, including:
Whole grains: Brown rice, whole grain breads, and pasta
Meat: Pork, beef liver, and poultry
Fish: Salmon and trout
Legumes: Black beans, peas, and mung beans
Nuts: A good source of thiamine
Fruits: Bananas and oranges
Vegetables: Cauliflower, potatoes, and asparagus
Other sources of vitamin B1 include: fortified breakfast cereals, infant formulas, and products made with enriched white flour or white rice.
The NHS recommends that adult males consume 1.2 milligrams (mg) of vitamin B1 per day, and adult females consume
Vitamin B2
Vitamin B2, also known as riboflavin, is found in many natural foods, including:
Dairy: Milk, yogurt, and cheese
Eggs: A good source of riboflavin
Meat: Lean meats, organ meats like liver and kidneys, and red meat like beef
Seafood: Salmon and cod
Vegetables: Mushrooms, spinach, broccoli, Brussels sprouts, asparagus, and artichokes
Grains: Fortified cereals, bread, quinoa, and whole grains
Nuts and seeds: Almonds especially
Other: Brewer’s yeast, wheat germ, and wild rice
The recommended daily allowance (RDA) of vitamin B2 is:
1.3 milligrams per day for men aged 18 years and over and 1.1 milligrams per day for women
Vitamin B3
Vitamin B3, also known as niacin, is found in many natural sources, including:
Meat, poultry, and fish: Beef, chicken, turkey, fish, and organ meats like beef liver and kidney are all good sources of niacin
Dairy: Milk, yogurt, cheese, and human milk are all sources of niacin
Legumes, nuts, and seeds: Peanuts, walnuts, pumpkin seeds, sunflower seeds, flaxseeds, and almonds are all sources of niacin
Whole grains and enriched grains: Bread, cereal, and brown rice are all sources of niacin
Vegetables: Beets, carrots, potatoes, sweet potatoes, spinach, kale, broccoli, asparagus, and celery are all sources of niacin
Other: Brewer’s yeast, avocados, mushrooms, chickpeas, and tortillas are all sources of niacin
Vitamin B3 Foods And Functions In The Body
The body can’t synthesize niacin, so it must come from diet. Niacin is involved in metabolism and nervous system function. A balanced diet is the best way to get enough niacin, but it’s also common to find niacin in multivitamins and energy drinks
Vitamin B6
Vitamin B6, also known as pyridoxine, is found in many natural sources, including:
Meat Pork, poultry, fish, organ meats, and eggs
Vegetables Potatoes, other starchy vegetables, and non-citrus fruits like bananas, dates, mangos, pineapple, grapes, figs, and jackfruit
Grains Whole grains, wheatgerm, and oats
Dairy Fat-free and low-fat milk, yogurt, and cheese
Other Soy products, legumes, peanuts, and fortified breakfast cereals
A varied diet can help prevent vitamin B6 deficiency. You can also limit foods and beverages that are high in added sugars, saturated fat, and sodium
Vitamin B12
Vitamin B12 is naturally found in animal products, such as:
Meat
Fish
Seafood
Poultry
Eggs
Milk
Yogurt
Cheese
Some of the best sources of vitamin B12 include: Clams, Oysters, Beef liver, Mussels, and Crab.
Vitamin B12 is also added to some foods and beverages, such as: Fortified plant-based products, Meat substitutes, Some breakfast cereals, and Nutritional yeasts.
People who follow a plant-based diet or are vegan need to plan carefully to get enough vitamin B12. They can get it from fortified foods or supplements. Nutritional yeast is a popular choice for people following a vegetarian or vegan diet because it’s fortified with B12.
The body needs vitamin B12 to make DNA, keep red blood cells and nerves healthy, and more. A deficiency in vitamin B12 can lead to anemia, weakness, and tiredness
Vitamin B5
Vitamin B5, also known as pantothenic acid, is found in many foods, including:
Meat: Beef, poultry, seafood, organ meats, and pork
Eggs: Egg yolks
Dairy: Milk
Vegetables: Mushrooms, avocados, potatoes, broccoli, tomatoes, cauliflower, kale
Whole grains: Whole wheat, brown rice, oats
Nuts and seeds: Peanuts, sunflower seeds, chickpeas
Other: Brewer’s yeast, royal jelly, wheat germ, legumes, lentils, sweet potatoes
Vitamin B5 is present in almost all foods, but the amount varies. Fresh, unprocessed foods have more vitamin B5 than refined, canned, or frozen foods. Vitamin B5 is also lost during long periods of boiling.
You can get the recommended amount of vitamin B5 from a healthy, balanced diet. The recommended daily intake is:
Children 1-3 years: 2 mg per day
Children 4-8 years: 3 mg per day
Children 9-13 years: 4 mg per day
Males and females 14 years and over: 5 mg per day
Vitamin B7
Vitamin B7, also known as biotin, can be found in many foods, including:
Offal: Liver is a good source of biotin
Eggs: Cooked eggs, especially the yolk, are a good source of biotin. However, raw egg whites contain avidin, a protein that prevents the body from absorbing biotin.
Nuts and seeds: Almonds, peanuts, pecans, walnuts, and nut butters are all good sources of biotin
Vegetables: Sweet potatoes, spinach, broccoli, cauliflower, mushrooms, and green beans are all good sources of biotin
Legumes: Soybeans, pinto beans, black beans, and lentils are all good sources of biotin
Whole grains: Wholemeal bread and other whole grains are good sources of biotin
Nutritional yeast: A 5g serving of nutritional yeast can provide around a third of your daily requirement for biotin.
The amount of biotin in food can vary depending on the season and variety of the plant, and how it’s processed. For example, canning can reduce the amount of biotin in food. Less-processed foods contain more biotin.
A healthy, varied diet typically provides enough biotin for the body.
Vitamin B9
Vitamin B9, also known as folate, occurs naturally in many foods, including:
Leafy green vegetables: Spinach, kale, cabbage, spring greens, mustard greens, and broccoli
Fruits and fruit juices: Oranges and orange juice
Nuts: Hazelnuts are particularly high in vitamin B9
Beans and peas: Chickpeas, kidney beans, lima beans, and black-eyed peas
Other: Asparagus, turnips, beets, brewer’s yeast, root vegetables, whole grains, wheat germ, bulgur wheat, and salmon
Some foods are also fortified with folic acid, a synthetic form of vitamin B9, including: Breakfast cereals, Enriched breads, flours, corn meals, pastas, and rice, Fortified corn masa flour, which is used to make tortillas and tamales
The body doesn’t store folic acid, so it’s important to get a regular supply through food or supplements. Adults need 200 micrograms of folate per day.
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