Vitamins from Real Food

What Are The Best Food Sources For Vitamins?

You’ve heard all your life that vitamins and minerals are necessary for a healthy brain and body.  Most of us have taken supplements and given them to our children as insurance that we’re getting enough of these essential nutrients. However, experts agree the best way to get nearly all of the necessary vitamins and minerals is by eating them. At Modern Kids Design, we’ve compiled a sampling of some of the most nutrient-rich foods—something for every palate from peanut butter to Alaskan King crab—to help you keep your family healthy, naturally. 🙂


Vitamins in Real Food


Vitamin A: Sweet potatoes, yams, squash, carrots, beef liver, spinach, fish, milk, eggs, carrots, shrimp, fortified cereals, pumpkin, kale, cantaloupe, apricots, peaches, papayas, and mangos


Vitamin B1: (see THIAMIN)


Vitamin B2: (see RIBOFLAVIN)


Vitamin B3 (see NIACIN)




Vitamin B6: Eggs, spinach, chickpeas (garbanzo beans), seeds, red meat, fish, beef liver, potatoes, bananas, poultry, and fortified cereals


Vitamin B12: Clams, beef liver, red meat, poultry, trout, salmon, tuna, milk, cheese, eggs, and fortified cereals


Vitamin C: Orange juice, sweet red peppers, kiwi fruit, broccoli, brussels sprouts, cantaloupe, oranges, limes, lemons, strawberries, guava, peppers, tomatoes, and spinach


Biotin: Whole grains, organ meats, egg yolks, soybeans, and fish


Calcium: Dairy products, tofu, kale, Chinese cabbage, fortified fruit juices, and cereals


Choline: Milk, eggs, liver, and peanuts


Vitamin D: Swordfish, salmon, tuna, sardines, mackerel, cod liver oil, egg yolks, and fortified milk, breakfast cereals, yogurt, soy milk, and orange juice


Vitamin E: Wheat germ oil, sunflower seeds, almonds, vegetable oils, green leafy vegetables, avocados, and whole grains


Folate: Asparagus, orange juice, beef liver, spinach, dark leafy green vegetables, legumes, fruit, nuts, dairy products, and fortified cereals


Iron: Red meat, fish, turkey, chicken, chicken liver pork (heme iron) and lentils, prunes, spinach, and beans (nonheme iron)


Vitamin K: Cabbage, liver, eggs, milk, kale, broccoli, Brussels sprouts, spinach, and greens (collard, turnip, mustard, and beet)


Lycopene: Asparagus, tomatoes (cooked and raw), parsley, and watermelon


Lysine: Red meat, nuts, legumes, and soybeans


Magnesium: Wheat bran, almonds, cashews, and spinach


Niacin: Peanuts, peanut butter, red meat, potatoes, beef and chicken liver, fish, dried yeast, mushrooms, and fortified cereals


Omega-3 fatty acids: Vegetable oil, green vegetables, nuts, seeds (ALA), and fish (EPA and DHA)


Pantothenic acid: Whole grains, broccoli, mushrooms, chicken, avocados, and tomato products


Potassium: Sweet potato, tomato paste, beet greens, potatoes, red meat, chicken, and fish


Riboflavin: Green leafy vegetables, asparagus, broccoli, meat, beef liver, eggs, peas, lentils, dairy, meat, eggs, nuts, and fortified cereals


Selenium: Brazil nuts, and canned tuna


Thiamin: Lean meats, pork, ham, beans, pine nuts, watermelon, squash, wheat germ, dried yeast, soy milk, soybeans, peas, and fortified breads, cereals, and pasta


Zinc: Oysters, red meat, poultry, and crab


How do you get your family the vitamins they need to be strong and healthy? We enjoy hearing from you at As always, thanks for reading!


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