All Vitamins & Natural Food Sources

Vitamins are organic compounds which are, in small amounts, required as nutrients by an organism (like us). When the organism itself cannot synthesize sufficient quantities by itself, it must get them through food.

The recommended daily allowances of the vitamins vary depending on age and gender.

One of the best things about getting vitamins the natural way, so through food, is that overdosing is close to impossible. Nature took care of that.

With tablets and capsules it's different and you should be careful if you decide to use food supplements.

Vitamin	Natural Food Sources
Vitamin A	The following list is sorted by amount/concentration. Liver Carrots Broccoli leaves Sweet potatoes Kale Butter Spinach Pumpkin Collard greens Cantaloupe melon Eggs Apricots Papaya Mango Peas Broccoli
Vitamin B1	Yeast Oatmeal Flax Brown rice Whole grain flour (rye or wheat) Asparagus Kale Cauliflower Potatoes Oranges Liver (beef or pork) Eggs
Vitamin B2	Fortified cereals Pasta Milk
Vitamin B3 (Niacin)	Meat (liver, heart and kidney) Fish (tuna, salmon) Chicken Milk Eggs Nuts Avocados Dates Tomatoes Leaf vegetables Broccoli Carrots Sweet potatoes Asparagus Wholegrain bread Mushrooms Brewer's yeast
Vitamin B5	Chicken Beef Potatoes Tomato products Yeast Oats Royal Jelly Egg Yolk Broccoli
Vitamin B6	Meat (organs) Fortified cereal Fortified soy-based meat substitutes
Vitamin B7 (Biotin)	Royal Jelly Brewer's yeast Swiss chard Tomatoes Romaine lettuce Carrots Biotin is rarely found in food, but deficiency is, none the less, extremely rare, as intestinal bacteria generally produce an excess of the body's daily requirement.
Vitamin B9 (Folic Acid)	Leafy vegetables (e.g. spinach, turnip greens, lettuces) Dried beans and peas Sunflower seeds Baker's yeast
Vitamin B12	Meat (especially shellfish and liver) Poultry Milk and milk products Eggs
Vitamin C	The following list is sorted by amount/concentration. Kakadu plum Camu Camu Rose hip Acerola Seabuckthorn Jujube Indian gooseberry Baobab Blackcurrant Red pepper Parsley Guava Kiwifruit Broccoli Loganberry Redcurrant Brussels sprouts Wolfberry (Goji) Lychee Cloudberry Elderberry Persimmon Papaya Strawberry Orange Lemon Melon, cantaloupe Cauliflower Garlic Grapefruit Raspberry Tangerine Mandarin orange Passion fruit Spinach Lime Mango Blackberry Potato Melon, honeydew Cranberry Tomato Blueberry Pineapple
Vitamin D	Fish liver oils, such as cod liver oil Fatty fish species, such as: Herring Catfish Salmon Mackerel Sardines Tuna Eel One whole egg, provides 20 IU Beef liver + Vitamin D is naturally produced by the human body when exposed to direct sunlight.
Vitamin E	Almonds Asparagus Avocado Cucumber Nuts Olives Red Palm Oil Seeds Spinach and other green leafy vegetables Vegetable oils -- Canola, corn, sunflower, soybean, cottonseed Wheat germ Wholegrain foods Milk
Vitamin K	Spinach Swiss chard Brassica (e.g. cabbage, kale, cauliflower, broccoli, and brussels sprouts) Meat Eggs Dairy Natto Avocado Kiwi Parsley