Natural Food Sources of Vitamins

Vitamins are essential for the normal functioning of our body, as they play a vital role in cell functions, growth, and development. Vitamins can be grouped into two types: water soluble vitamins and fat soluble vitamins. Out of the 13 essential vitamins, four vitamins, namely, vitamins A, D, E and K, are fat soluble vitamins, while the other 9 vitamins, including vitamins C and the B vitamins, are water soluble vitamins. Fat soluble vitamins can be stored in the fatty tissues, whereas water soluble vitamins except B12 are flushed out of the body through and should be replenished regularly. 

One has to include a variety of foods in his/her diet in order to obtain all essential vitamins, as there is no single food that can provide all the vitamins to the body.

Many people have the misconception that they can fulfill their vitamin requirement through supplements or pills. However, many food sources of vitamins are available and by including such food groups in a balanced way, one can easily meet the daily requirement of most of the vitamins. There are several natural sources of vitamins are available. Given below is a list of all the vitamins and their natural sources.

What are natural food sources of vitamins?

Here is a list of some of the best natural sources of vitamins. A diet that includes most of these fruits, vegetables, meats, and dairy products will ensure that you get your daily vitamin requirement, without the need to supplements.

Vitamin A

Vitamin A plays a vital role in bone growth, vision and cell division. It promotes good vision and helps to maintain healthy bones, teeth, skin, and soft tissues. Sources of Vitamin A include both animal and plant sources.

Animal sources include the following:

Beef

Eggs

Chicken

Fish

Seafood

Fruits and vegetables are good plant sources. Some of the fruits that are high in vitamin A include:

Apple

Apricots

Oranges

Mangos

Cantaloupe

Watermelon

Kiwis

Plums

Peaches

Blackberries

Some of the vegetables that are high in vitamin A are

Greens

Carrots

Spinach

Collards

Pumpkin

Peas

Broccoli

Tomato

Turnip

Escarole

Wheat germ

Dairy products such as cheese, milk, and yogurt are also good natural sources of vitamin A. 

Vitamin B Group

Vitamin B complex includes B 1 or thiamine, B2 or riboflavin, B3 or nicotinic acid, B6 or pyridoximine, B12 or cobalamin, and folate folic acid. Vitamin B complex helps in cell repair, digestion, and metabolism, and boosts the immune system. Some of the best food sources of vitamin B include:

Asparagus

Bananas

Broccoli

Dates

Dairy products

Fish

Figs

Nuts

Seeds

Spinach

Pulses

Potatoes

Vitamin C

Vitamin C is vital for growth and it boosts the immune system, thereby preventing many ailments such as high cholesterol, high blood pressure, malabsorption of iron, etc. We already know that citrus fruits are rich in vitamin C; however, apart from citrus fruits, other foods that are high in vitamin C include:

Broccoli

Spinach

Green pepper

Peas

Potatoes

Lemons

Strawberries

Pears

Lime

Chicken

Seafood

Pork

Vitamin D

Vitamin D is vital for healthy bones and teeth. It helps to absorb calcium and maintain the level of calcium and phosphorus. Sun is the best source for vitamin D. However, several food sources are also available. Some of the best food sources of Vitamin D include:

Breakfast cereals like corn flakes

Mashed potatoes

Dairy products

Dark green leafy vegetables

Milk

Yogurt

Ice cream

Organ meats such as liver, kidneys

Eggs

Mackerel

Salmon

Vitamin E

Vitamin E is an antioxidant and helps in the production of red blood cells. Foods that are rich in vitamin E include:

Avocado

Tomato

Watercress

Brussels sprouts

Spinach

Berries

Salmon

Whole grain products

Nuts

Olive oil

Sunflower oil

Mackerel

Vitamin K

Vitamin K plays a vital role in the blood clotting process in the body and helps to maintain strong bones. The best food sources of Vitamin K include:

Meat

Liver

Egg yolk

Whole grain

Vegetables like

Brussels sprouts

Celery

Parsley

Iceberg lettuce

Peas

Asparagus

Cabbage

Cucumbers

Broccoli

Soybean

Vitamin P

Vitamin P, also known as bioflavonoids, helps in blood circulation by strengthening the capillaries. People whose diet includes fruits and vegetables, automatically can fulfill vitamin P requirement, as brightly colored fruits and vegetables are good sources of vitamin P. The best food sources of vitamin P include:

Fruits such as oranges, lemons, lime, tangerines, mangos, grapefruit, cherries, blackberries, and plums

Vegetables such as carrots, tomatoes, green pepper, broccoli, onions

Red wine

Buckwheat

Garlic

Herbs like milk thistle, pine bark, and yarrow

Apart from these natural sources of vitamins, dietary supplements help to fulfill the vitamin requirements, if the food that you eat does not supply the required amount of vitamins. It is best to consult a doctor to find out if you are suffering from any vitamin deficiency. Based on the doctor’s advice, you can then either improve your diet or consume appropriate supplements.