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Dietary Sources of Vitamins

According to Rochester University, vitamins are important because they help regulate vital processes within the body. Getting enough vitamins from natural sources each day can sometimes be difficult. The Harvard School of Public Health suggests taking a multivitamin to ensure that your body gets enough vitamins each day. However, individuals should also try to eat foods that are rich in vitamins whenever possible.

  1. Vitamin A

    • Vitamin A plays a direct role in eyesight and is necessary for proper functioning of most organs in the body. Vitamin A also plays an important role in supporting the immune system. Dietary sources of vitamin A include fish oils, squash, sweet potatoes, carrots, dairy products and dark green leafy vegetables such as spinach.

    Vitamin B1

    • Vitamin B1 is one of the most important vitamins because it helps convert food to energy. Fats and proteins are also metabolized with the help of vitamin B1. Natural sources of vitamin B1 include whole grains, lean meats, peas, soy, dried beans and fish such as salmon.

    Vitamin C

    • Vitamin C is responsible for helping to heal wounds and forming new healthy cells. Dietary sources of vitamin C include potatoes, tomatoes, broccoli, green peppers, citrus juice and fruit such as oranges.

    Vitamin D

    • According to Colorado State University, people who are at risk for bone disease should consider taking vitamin D because it is essential for the absorption of calcium. Natural sources of calcium include milk, cheese, cream, butter and fish such as salmon.

    Vitamin E

    • According to Rochester University, Vitamin E plays an important role in the proper functioning of nerves and muscles. Dietary sources of vitamin E include nuts, seeds, corn and leafy green vegetables.

    Vitamin K

    • According to the Linus Pauling Institute at Oregon State University, vitamin K is necessary for the clotting of blood, which is extremely important for individuals who have thin blood. Dietary sources of vitamin K include green leafy vegetables, soybeans, cauliflower and cabbage.

    Vitamin B12

    • According to Rochester University, vitamin B12 helps with the development of new red blood cells and is a component of cells in the GI tract, bone marrow and nervous system.

      It's possible to get enough vitamins from dietary sources, but if you want to be safe, then you should follow Harvard's recommendation and take a daily multivitamin.

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