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
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
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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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