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Natural Sources of Vitamins

Vitamins are either water-soluble or fat-soluble nutrients that are essential to almost all basic biological functions. All natural food has at least some vitamin content, though certain fruits, vegetables, meat, and dairy products are the best natural sources of vitamins.

  1. Vitamin A

    • Vitamin A, or retinoids and carotenoids, can be found in natural sources including carrots, sweet potatoes, liver, and dark, leafy greens. These greens include spinach, kale, turnip greens, collard greens, and Swiss chard.

    Vitamin B

    • Natural sources rich in vitamin B1, or thiamin, are sunflower seeds, tuna, corn, and many beans. Vitamin B2, or riboflavin, can be obtained from liver, venison, milk, soy bean products, yogurt, and spinach. Vitamin B3, or niacin, can be gotten from most fish and poultry, lamb and liver. Folic acid, or vitamin B9, is plentiful in liver, asparagus, spinach, and many beans.

    Vitamin C

    • The best natural sources of vitamin C, or ascorbic acid, include papaya, citrus fruits, berries, cantaloupe, broccoli, cauliflower, and red bell peppers.

    Vitamin D

    • Ergocalciferol and cholecalciferol, the forms of vitamin D, are produced by the body through exposure to sunlight, and they can be found in eggs and many types of fish.

    Vitamin E

    • Vitamin E, or tochopherols, is found in natural sources including seeds and nuts, papaya, and many dark, leafy greens.

    Vitamin K

    • Vitamin K, or phylloquinones and menaquinones, can be obtained from natural sources like the dark, leafy greens listed above.

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