Natural Vitamin and Mineral Food Sources


To encourage optimum health and longevity, it's important that you get a variety of vitamins daily. Your body absorbs and utilizes vitamins from food sources better than it's synthetic counterpart. This list, although not a complete list gives you numerous sources of vitamins and minerals from natural food sources.

Vitamin A (Retinol, Carotenoids)

Fruit: Apricots, Cantaloupe, Plums, Pumpkin, Watermelon, Carrot Juice, Mandarins, Mango, Raspberry, Pink Grapefruit

Vegetable & Legumes: Asparagus, Broccoli, Kale, Carrots, Collard Greens, Spinach, Sweet Potatoes, Peas, Winter Squash, Chinese Cabbage, Sweet Red Pepper, Tomatoes, Plantain

Grain: Spelt, Fortified Instant Oatmeal, Wheat, Barley, Millet, Quinoa, Wild Rice

Dairy: Milk

Meat /Seafood: Pickled Herring, Liver

Herbs: Coriander, Cayenne, Majoram, Onion Powder, Parsley, Peppermint, Rosemary, Tarragon, Thyme, Vanilla Extract, Alfalfa Leaf, Garlic

Oils: Fish Liver Oil, Red Palm Oil

Nuts & Seeds: Pistachios, Chestnuts, Pecans, Hazelnuts, Pumpkin Seeds, Sesame Seeds, Walnuts, Sunflower Seeds

Wild Crafting: Dandelion Greens, Mustard Greens, Pine Nuts

Vitamin B1 (Thiamine)

Fruit: Orange Juice, Watermelon, Honey Dew Melon, Cantaloupe, Coconut, Raspberry

Vegetable & Legumes: Corn, Green Peas, Peas and Carrots, Yellow Split Peas, Fenugreek

Grain: Bagel, Cornbread, Raisin Bread, Amaranth, White Rice, Wheat Germ, Waffles, Rye, English Muffin, Grits, Macaroni, Spaghetti, Noodles Pita Bread, Soft Pretzels, Noodles, Instant Fortified Oatmeal, Brown Rice, Barley, Buckwheat, Millet, Quinoa, Brown Rice, Rice Husks, Wild Rice, Spelt, Durum Wheat, Wheat

Meat/Seafood: Pork Chops, Mussels, Oysters, Tuna, Pompano, Ham, Pork, Beef Kidney, Salmon

Herbs: Rosemary, Thyme, Coriander, Sage, Mustard Seeds, Parsley, Chili Powder, Majoram, Savory, Basil, Cayenne
Other: Dried Yeast

Nuts & Seeds: Sesame Seeds, Cashews, Chestnuts, Brazil Nuts, Macadamia Nuts, Almonds, Hazelnuts, Sunflower Seeds, Pistachios, Pecans, Flax Seeds, Peanuts, Pumpkin Seeds, Walnuts

Wild Crafting: Pine Nuts, Kelp

Vitamin B2 (Riboflavin)

Fruit: Coconut

Vegetable & Legumes: Edamame, Broccoli, Mushrooms, Sun Dried Tomatoes, Sweet Potato, Fenugreek

Grain: Wheat Bran, Bagel, Multigrain Cereal, Instant Fortified Cereal, Pita Bread, Wheat Germ, Waffles, English Muffins, Amaranth, Barley, Buckwheat, Millet, Oats, Quinoa, Brown Rice, Wild Rice, Rye, Spelt, Wheat

Dairy: Blue Cheese, Swiss Cheese, Romano, Cottage Cheese, Ice cream, Buttermilk, Evaporated Milk, Yogurt

Meat/Seafood: Liver, Salmon, Beef, Mackerel,Clams, Oysters, Chicken, Trout, Ham, Pork, Turkey, Veal

Herbs: Paprika, Spearmint, Parsley, Chili Powder, Coriander, Thyme, Parsley, Cloves, Saffron, Tarragon, Rosemary

Oils: Safflower

Other: Yeast

Nuts & Seeds: Cashews, Almonds, Pistachios, Macadamia, Hazelnuts, Sesame Seeds, Brazil Nuts, Chestnuts, Flax Seeds, Peanuts, Pecans, Pumpkin Seeds, Sunflower Seeds, Walnuts

Wild Crafting: Kelp, Pine Nuts, Burdock, Dandelion

Vitamin B3 (Niacin)

Fruit: Avocados, Dates, Figs, Prunes

Vegetable & Legumes: Sun Dried Tomatoes, Mushrooms, Potato, Alfalfa

Grain: Bran, Bagel, English Muffin, Bran Muffin, Pita Bread, Soft Pretzel, Wheat Germ

Dairy: Cheese

Meat/Seafood: Tuna, Caviar, Cornish Hen, Veal, Beef, Swordfish, Chicken, Anchovies, Liver, Salmon, Ham, Lamb, Beef Liver, Turkey, Catfish, Mackerel, Shrimp, Eggs

Herbs: Coriander, Paprika, Chili Powder, Basil, Tarragon, Cayenne Pepper, Parsley, Dill Weed, Thyme, Sage

Other: Brewer's Yeast

Nuts & Seeds: Peanuts, Sunflower Seeds

Wild Crafting: Dandelion

Vitamin B5 (Pantothenic Acid)

Vegetable & Legumes: Carrots, Corn, Lentils, Peas

Grain: Bran, Wheat Germ, Whole Grain

Dairy: Blue Cheese

Meat/Seafood: Liver, Eggs, Lobster

Nuts & Seeds: Sunflower Seeds

Other: Molasses, Brewer's Yeast

Wild Crafting: --

Vitamin B6 (Pyridoxine)

Fruit: Bananas, Avocado, Cantaloupe

Vegetable & Legumes: Chick Peas, Baked Potato, Spinach, Lentils, Lima Beans, Carrots, Garbanzo Beans, Soybeans, Cabbage, Alfalfa

Grain: Bran, Instant Fortified Oatmeal, Rice, Wheat Germ, Whole Grain

Meat/Seafood: Liver,Shrimp, Tuna, Cod, Salmon, Pork, Chicken Breast, Rainbow Trout

Herbs: Majoram, Chili Powder, Sage, Tarragon, Spearmint, Basil, Chives, Savory, Tumeric, Rosemary, Dill, Oregano, Onion Powder, Bay Leaves, Garlic, Paprika, Bay Leaf

Nuts & Seeds: Pistachios, Sunflower, Sesame Seeds, Hazelnuts, Peanuts, Walnuts, Filberts

Other: Molasses, Peanut Butter, Brewer's Yeast

Vitamin B9 (Folate)

Fruit: Avocado, Oranges (oragne juice, fresh), Cantaloupe, Grapefruit,Bananas, Papaya

Vegetable & Legumes: Edamame, Collards, Artichoke, Spinach, Bean Sprouts, Pinto Beans, Asparagus, Black Eye Peas, Beets, Green Peas, Broccoli, Yellow or Green Split Peas, Lima Beans, Romaine Lettuce, Parsnips, Chick Peas

Grain: Wheat Germ, English Muffins, Pita Bread

Meat/Seafood: Liver, Crab, Turkey, Chicken, Pork

Herbs: Coriander, Rosemary, Basil, Majoram, Chevril, Thyme, Bay Leaf, Parsley, Paprika, Chili Powder

Nuts: Sunflower Seeds, Peanuts, Walnuts, Flaxseeds

Vitamin B12 (Cyanocobalamin)

Fruit: Avocado, Bananas, Papaya

Vegetable & Legumes: Spinach, Collards, Bean Sprouts, Pinto Beans, Asparagus, Alfalfa

Grain: Wheat Germ

Dairy: Milk, Yogurt, Swiss Cheese, Cottage Cheese, Frozen Yogurt, Ice Cream

Meat/Seafood: Liver, Mackerel, Kidney, Salmon, Tuna, Sardines, Eggs, Clams, Mussels, Cod, Beef, Lamb, Salami, Ham, Chicken, Beef Frankfurter, Veal, Carp, Catfish, Crab Meat, Oysters, Shrimp, Swordfish, Trout

Herbs: Rosemary, Basil, Majoram, Thyme, Bay Leaf, Parsley, Comfrey

Nuts: Peanuts, Walnuts, Flaxseeds

Wild Crafting: Kelp

Vitamin C (Ascorbic Acid)

Fruit: Kiwi, Blackberries, Raspberry, Cantaloupe, Blueberries, Papaya, Cantaloupe, Oranges, Grapefruit, Pineapple, Peaches, Clementines, Tangerine, Mandarins, Strawberries, Plum, Mango, Honeydew Melon, Black Currants, Apples, Apple Juice, Grape Juice, Orange Juice, Lemons

Vegetable: Bell Peppers, Onions, Artichoke, Broccoli, Sweet Potato, Radishes, Parsnips, Asparagus, Cauliflower, Peas, Pumpkin, Tomatoes (Sun dried, Juice), Banana Peppers, Potato, Red Cabbage, Red Peppers, Cabbage, Collard Greens, Bean Sprouts, Snow Peas, Turnip, Watercress, Rutabagas, Brussel Sprouts, Potatoes, Spinach, Alfalfa

Grain: Ready to Eat Fortified Cereals

Meat/Seafood: Liver, Clams, Chicken, Mussels, Pork, Beef

Herbs: Basil, Chili Peppers, Saffron, Chives, Coriander, Cayenne, Thyme, Parsley, Rosemary, Saffron, Majoram, Bay Leaf, Allspice, Paprika, Cloves, Catnip

Other: Horseradish

Wild Crafting: Dandelion Greens, Hawthorn, Kelp, Rose Hips, Yellow Dock

Vitamin D

Fruit: Orange Juice fortified with Vitamin D

Vegetable & Legumes: Mushrooms, Watercress, Alfalfa

Dairy: Cheese, Egg Yolk, Milk, Fortified Yogurt, Swiss Cheese

Meat/Seafood: Sardines, Herring, Mackerel, Salmon, Tuna, Beef Liver

Oils: Cod Liver Oil

Vitamin E  (Antioxidant)

Fruit: Avocado, Papaya, Apple, Blueberries,, Nectarine, Olives, Kiwi, Apricots, Mango, Peaches

Vegetable & Legumes: Turnip, Turnip Greens, Tomato (sauce, puree, paste), Carrot Juice, Spinach, Kale, Bell Peppers, Brussel Sprouts, Broccoli, Sweet Potato, Asparagus, Beets, Swiss Chard, Peas, Pumpkin

Grain: Wheat Germ, Enriched Spaghetti, Fortified Breakfast Cereal, Whole Wheat, Multi Grain Cereal

Meat/Seafood: Sardine, Perch, Scallops, Blue Crab, Clam, Shrimp, Atlantic Herring, Beef Liver, Eggs

Herbs: Oregano, Basil, Paprika, Red Chili Powder

Oils: Cottonseed Oil, Safflower Oil, Canola Oil, Peanut Oil, Corn Oil, Olive Oil, Margarine, Wheat Germ Oil, Soybean Oil

Nuts & Seeds: Sunflower Seeds, Hazelnuts, Almonds, Peanut Butter, Peanuts, Brazil Nuts, Pistachios, Filberts

Wild Crafting: Pine Nuts, Dandelion Greens, Mustard Greens, Spirulina (blue-green algae)

Vitamin K

Fruit: Avocados, Kiwi, Grapes

Vegetable & Legumes: Alfalfa, Brussel Sprouts, Cabbage, Cauliflower, Tomatoes, Spinach, Swiss Chard

Meat: Eggs

Herbs: Coriander, Parsley, Cloves, Chili Powder, Thyme, Oregano

Oils: Soybean Oil

Antioxidants

Fruit: Avocado, Berries, Grapes, Prunes, Raisins

Vegetable & Legumes: Beets, Broccoli, Cabbage, Carrots, Collard Greens, Garlic, Onions, Peppers, Sweet Potatoes, Tomatoes, Watercress

Grain: Wheat Germ

Other: Green Tea

Wildcrafting: Rosehips

Beta Carotene -- (antioxidant)

Fruit: Watermelon

Vegetable & Legumes: Kale, Sweet Potatoes, Carrots, Turnip Greens, Spinach, Butternut Squash, Lettuce, Collards, Pumpkin, Romaine Lettuce, Cabbage, Alfalfa

Meat/Seafood: Liver

Herbs: Basil, Parsley, Oregano, Sage, Thyme, Chili Peppers

Nuts & Seeds: Pine Nuts

Wild Crafting: Mustard Greens, Pokeberry Shoots, Pine Nuts

Biotin

Vegetable & Legumes: Lentils, Peas, Soybeans

Grain: Brown Rice, Whole Wheat, Wheat Germ, Rice

Meat/Seafood: Chicken, Eggs, Mackerel, Tuna

Nuts & Seeds: Cashews, Sunflower Seeds

Folic Acid

Vegetable & Legumes: Peas, Garbanzo Beans, Lentils, Green Leafy Vegetables

Calcium

Vegetable & Legumes: Spinach, Broccoli, Spinach, Turnip Greens, White Beans

Grain: Oatmeal, English Muffins, Instant Fortified Oatmeal, Buckwheat, Bran

Dairy: Milk, Romano Cheese, Ricotta Cheese, Plain Yogurt, Mozzarella Cheese, Chocolate Milk, Feta Cheese, Blue Cheese, Cheddar Cheese, Ice Cream, Gouda Cheese, Parmesan Cheese, Evaporated Milk, Buttermilk

Meat/Seafood: Sardines, Perch, Blue Crab, Clams, Rainbow Trout, Mackerel, Canned Salmon

Herbs: Alfalfa leaf

Nuts & Seeds: Almonds, Brazil Nuts

Other: Molasses

Wild Crafting: Dandelion Greens

Chromium

Vegetable: Potatoes

Meat/Seafood: Beef, Chicken, Eggs

Copper

Fruit: Prunes

Vegetable & Legumes: Turnip Greens, Lima Beans, Lentils, Tomato Juice Cocktail, Mushrooms, Black Eye Peas, Potato, Sweet Potato, Soybeans

Grain: Barley, English Muffin, Bran Muffin, Pita Bread

Meat/Seafood: Clams, Beef, Chicken, Oysters, Liver, Shrimp, Turkey, Lobster, Crab

Nuts & Seeds: Almonds, Peanuts, Pumpkin Seeds, Cashews, Pistachio, Brazil Nuts, Sesame Seeds, Hazelnuts, Sunflower Seeds

Wild Crafting: Pine Nuts

Iodine

Meat/Seafood: Oysters

Oils: Cod Liver Oil
Nuts: Pistachios, Sunflower Seeds

Other: Iodized Table Salt

Wild Crafting: Seaweed

Phosphorous

Vegetable & Legumes: Lima Beans, Kidney Beans, Mung Beans, Chicken Beans, Lentils

Grain: Whole Wheat Bread, Whole Wheat Muffins, Oatmeal, Pancakes, Wheat Germ

Dairy: Cheddar, Gouda, Parmesan, Edam, Provolone, Swiss, Colby, Cottage Cheese, Chocolate Milk, Evaporated Milk, Yogurt

Meat/Seafood: Beef, Carp, Chicken, Clams, Flounder, Ham, Lamb, Lobster, Mussels, Liver, Pork, Turkey, Veal, Salmon, Tuna, Swordfish, Shrimp

Nuts & Seeds: Almonds, Sesame Seeds, Sunflower Seeds, Brazil Nuts, Peanut Butter

Wild Crafting: Pine Nuts

Iron

Fruit: Apricots

Vegetable & Legumes: Soybeans, White Beans, Lentils, Kidney Beans, Spinach, Lima Beans, Navy Beans, Tomato (paste), Chick Peas, Soybeans

Grain: Bran Muffin, Instant Fortified Oatmeal, White Rice, Whole Grains, Pita Bread, Pumpernickel Bagel, Noodles, Wheat Germ, Soft Pretzel, Ready to Eat Cereals

Meat/Seafood: Clams, Liverwurst, Oysters, Turkey, Beef, Duck, Mackerel, Lamb, Shrimp, Egg Yolk, Sardines, Trout, Mussels

Nuts & Seeds: Pumpkin Seeds, Squash Seeds, Cashew Nuts

Other: Molasses

Wild Crafting: Pine Nuts, Seaweed

Magnesium

Vegetable & Legumes: Spinach, Black Beans, Plantain, Soy Beans, Artichokes, Lima Beans, Navy Beans, Green Leafy Vegetables

Grain: Bran, Buckwheat Flour, Oat Bran, Brown Rice, Whole Wheat Bread, English Muffins, Multigrain Cereal, Brown Rice, Spaghetti, Wheat Germ, Ready to Eat Cereal

Dairy: Milk, Yogurt

Meat/Seafood: Halibut, Tuna, Oysters, Scallops

Nuts & Seeds: Brazil Nuts, Almonds, Cashews, Hazelnuts, Peanut Butter, Sesame Seeds, Sunflower Seeds
Other: Tofu

Wild Crafting: Pine Nuts

Manganese

Fruit: Avocado, Blackberries

Vegetable & Legumes: Spinach, Peas

Grain: Barley, Buckwheat, Oats

Meat/Seafood: --

Herbs: Ginger

Nuts & Seeds: Chestnuts, Pecans, Filberts

Wild Crafting: Seaweed

Potassium

Fruit: Bananas, Peaches, Avocados, Prunes, Apricots, Plantains, Grapefruit Juice, Orange Juice, Pomegranate, Raisins, Watermelon, Pears

Vegetable & Legumes: Sweet Potato, Spinach, Cauliflower, Parsnips, Winter Squash, White Beans, Lima Beans, Tomato Sauce, Lentils, Split Peas, Potatoes, Artichoke, Green Peas, Potato, Tomatoes

Grain: Bran Cereal, Oat Flakes, Whole Grains

Dairy: Non Fat Yogurt, Non Fat Milk, Low Fat Buttermilk, Yogurt

Meat /Seafood: Clams, Tuna, Halibut, Sardines, Pacific Cod, Pork Chops, Beef, Rainow Trout, Ham, Carp, Scallops, Swordfish, Crabmeat

Other: Blackstrap Molasses

Nuts: Pistachios

Zinc

Fruit: Apricots, Peaches, Avocados, Currants, Bananas, Blackberries, Raspberries, Dates

Vegetable & Legumes: Sun Dried Tomatoes, Lentil Sprouts, Shiitake Mushrooms, Green Peas, Baked Beans, Chick Peas, Kidney Beans

Grain: Wheat Germ

Dairy: Milk, Mozzarella Cheese, Ricotta Cheese, Yogurt

Meat/Seafood: Oysters, Roast Beef, Ham, Lamb, Liver, Pork, Chicken, Turkey, Veal, Lobster, Sole Fish, Flounder, Mussels, Egg Yolk

Herbs: Lemongrass

Nuts & Seeds: Sesame Seeds, Pumpkin Seeds, Dried Watermelon Seeds, Peanuts, Cashews, Almonds, Squash Seeds

Other: Dark Chocolate, Molasses

References

Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17
http://ods.od.nih.gov/factsheets/vitamina/
U.S. Department of Agriculture, Agricultural Research Service. USDA National Nutrient Database for Standard Reference, Release 16-1, 2004. http://www.ars.usda.gov/ba/bhnrc/ndl
http://www.healthaliciousness.com/articles/vitamin-C.php
http://www.hoptechno.com/book29a.htm
http://food.vegtalk.org/vitamins/spices/c.html
http://www.nlm.nih.gov/medlineplus/ency/article/002400.htm
http://middlepath.com.au/qol/vitamin-sources-benefits-information-sheet.html
http://www.healthalternatives2000.com/nut-seed-nutrition-chart.html

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