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Best Food Sources of Vitamins

The following foods provide the best sources of the vitamins listed in the tables. Remember that the foods lose their vitamins with storage and cooking so handling and preparation are important to ensure maximum nutritional qualities are available at the time of consumption.

Vitamins Sources in Foods (Non B Group)
Vitamin A
(preformed)
Vitamin C Vitamin D
Beef liver
Fatty fish (mackerel)
Milk
Egg yolks
Cheese
Oranges
Brussels sprouts
Strawberries
Broccoli
Collard greens
Canned sardines
Mackerel
Herring
Shrimp
Fortified milk
Beta Carotene Vitamin E Vitamin K
Peaches
Sweet potatoes
Carrots
Spinach
Acorn squash
Wheat germ oil
Safflower oil
Sunflower oil
Spinach
Wheat germ
Butter
Eggs
Oats
Turnip greens
Broccoli
Cabbage
Spinach
Beef liver

Remember that most of the B vitamins are found naturally together and they are best consumed together as they each work best as part of the group.

B Group Vitamin Sources in Foods
Vitamin B1
(Thiamine)
Vitamin B2
(Riboflavin)
Vitamin B3
(Niacin)
What germ
Ham
Beef liver
Peanuts
Green peas
Pork
Brown rice
Beef liver
Milk
Yoghurt
Avocados
Collard greens
Yeast
Chicken
Salmon
Beef
Peanut butter
Potatoes
Sunflower seeds
Prunes
Vitamin B5
(Pantothenic acid)
Vitamin B6
(Pyridoxine)
Vitamin B12
(Cobalamin)
Beef liver
Eggs
Avocados
Mushrooms
Milk
Nuts
Green vegetables
Bananas
Avocados
Beef
Chicken
Fish
Seeds
cabbage
Beef liver
Clams
Tuna
Yoghurt
Milk
Cheese
Eggs
Folic Acid
(Vitamin BC)
Biotin  
Beef liver
Spinach
Orange juice
Romaine lettuce
Beets
Carrots
Egg yolk
Avocados
Apricots
Beef liver
Almonds
Peanut butter
Eggs
Oat bran
Unpolished rice
Meat
Dairy products
 

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Be sure to read our Vitamins and Deficiencies section for more details.

 

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