Best Vitamins Food Sources
What are the Best Food Sources for Different
Vitamins are essential to our health and each vitamin from A to K contributes to a person’s health and wellbeing
in its own way. Vitamin supplements are widely available, but where do you find good vitamin food sources? Which
foods are best for vitamins and where do you find good food source for each of the vitamins?
Generally, fruits and vegetables are best food course of many different vitamins, which also provide the
greatest vitamin quantities. But each vitamin has its own unique food sources, where it can be found in greatest
Ideally, a well balanced diet ensures that the required amount of each vitamin is obtained. But it’s sometime
hard to keep a well balanced diet in our busy lives and food variety often gives way to fast food and restaurant
It’s therefore important to know which food sources are best for each particular vitamin. It might be useful to
list best vitamin sources for each vitamin to be used as a guide.
Vitamin A sources
Best known for keeping eyes healthy, vitamin A aides cell growth, and boosts immune
system. Vitamin A best food sources for are: milk, eggs, butter, liver, and yellow and dark green fruits and
Vitamin B1 sources
Also known as thiamin, vitamin B1 is important for good memory and general mental
health. Best food sources for vitamin B1 are: brewer’s yeast, whole grains, blackstrap molasses, brown rice, organ
meats, and egg yolk.
Vitamin B2 sources
Essential for releasing the energy from the food we eat, vitamin B2 or riboflavin
helps the body develop properly. Best food sources for vitamin B2 are: brewer’s yeast, whole grains, legumes, nuts,
organ meats, and blackstrap molasses.
Vitamin B3 sources
Known as niacin, vitamin B3 is involved in over 50 processes in the body, from detoxifying chemicals to making
hormones. Vitamin B3 best food sources are: lean meats, poultry & fish, brewer’s
yeast, peanuts, milk, rice bran, and potatoes.
Vitamin B4 sources
Synthesized by the human body for a variety of biochemistry roles, vitamin B4 or adenine is found in: egg yolks,
organ meats, brewer’s yeast, wheat germ, soybeans, fish, and legumes.
Vitamin B5 sources
Pantothenic acid or vitamin B5 works with other vitamins and is essential for breaking down fats, proteins and
carbohydrates into energy. Best food sources for vitamin B5 are: organ meats, egg yolks, legumes, whole grains,
wheat germ, salmon, and brewer’s yeast.
Vitamin B6 sources
Known as pyridoxine, vitamin B6 is one of the most versatile B vitamins is needed for redistributing the amino
acids to create proteins. Vitamin B6 can be found in: meats, whole grains, organ meats brewer’s yeast, blackstrap
molasses, and wheat germ.
Vitamin B7 sources
Best known as biotin, vitamin B7 is involved in number of processes within the body for creating energy from
food. The following are best vitamin B7 food sources: egg yolks, liver, unpolished rice, brewer’s yeast, sardines,
legumes, and whole grains.
Vitamin B8 sources
Inositol or vitamin B8 is needed by the body for the formation of healthy cells. Best food sources of vitamin B8
are: who1e grains, citrus fruits, molasses, meat, milk, nuts, vegetables, and brewer’s yeast.
Vitamin B9 sources
Popularly known as folic acid, vitamin B9 is required for aiding cell growth and division, making it an
essential vitamin during pregnancy. Vitamin B9 best food sources are: dark-green leafy vegetables, organ meats,
root vegetables, oysters, salmon, and milk.
Vitamin B12 sources
Cobalamin or vitamin B12 role is to keep red blood cells healthy and prevent heart disease. Food sources for
vitamin B12 are: organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, and peanuts.
Vitamin B17 sources
Best known as amygdalin or laetrile, vitamin B17 is effective in cancer prevention and treatment. Best sources
of vitamin B17 are: whole kernels of apricots, apples, cherries, peaches, and plums, as well as almonds, especially
Vitamin C sources
One of the best known vitamins and antioxidants, which the body needs for over 300 functions. Properly named
L-ascorbic acid, vitamin C food sources are: citrus fruits, cabbage family, chilli
peppers, berries, melons, asparagus, and rosehip.
Vitamin D sources
The only vitamin that’s not obtained directly from foods, vitamin D is actually
obtained by sunlight on the skin, to build strong bones and teeth. Vitamin D food sources are: salmon, sardines,
herring, milk, egg yolk, organ meats, sprouted seeds, and sunflower seeds.
Vitamin E sources
Another of extremely important vitamins, vitamin E is important for protecting the cell membranes from the
harmful free radicals. This essential antioxidant can be found in the following food sources: cold-pressed oils,
eggs, wheat germ, organ meats, molasses, sweet potatoes, and nuts.
Vitamin F sources
This essential fatty acids generally known as vitamin F, alpha-linoleic acid and linoleic acid, must be obtained
from food as the body cannot produce them. These include omega-3 and omega-6 oils. Best vitamin F food sources are:
vegetable oils, butter, sunflower seeds, and fish oil.
Vitamin K sources
Required for the blood to clot and repair injuries, vitamin K has 3 different forms, all required by the body.
Vitamin K best food sources are: green leafy vegetables, egg yolks, safflower oil, blackstrap molasses, and