There is no better way to get your vitamins than from food

Taking a multi-vitamin is a good idea. In fact taking an array of supplements is a good idea in my book. Depending on your sex, lifestyle, and age there is certain specific vitamins that can really help. And there is also some vitamins that will simply help everyone. I’m not going to get into that today, instead let’s focus on which foods give the most natural vitamins. I’ve already mentioned that the holy grail of food is broccoli, nothing has more nutrients and healthy benefits for the calories and price (Oatmeal was close). I like to look at calories as money by the way. Meaning each day you have 2000 calorie bucks to spend. If you ever spend more, just like cash, you’ll have issues and stress. If you under spend you’ll have a surplus you can use the next day, and if you stay on target you’ll achieve your weight and financial goals right on time.

I tracked down the top natural vitamins that help the majority of people. These are more doctor specified vitamins like B1 and C and not theory based vitamins (which several I love) like Saw Palmetto and Lutein.

I made the list in alphabetic order so you can easily find any specific vitamin you are looking for. I also highlighted the best ways to get it from, in each list.

Vitamin A

Benefits: Strengthens skin and tissue, helps bone growth, and acts an antioxidant

Helps prevent: Prostate cancer, lung cancer, and cataracts

Get it from: Beef, liver, eggs, shrimp, fish, cheese, sweet potatoes, squash, spinach, mangoes

B1

Benefits: Turns food into energy

Helps with: Muscles, skin,brain, hair

Get it from: Ham, Soy Milk, Watermelon, Acorn Squash

B2

Benefits: Turns food into energy

Helps with: Blood, brain, hair, skin

Get it from: Milk, cheese, whole grains

B3

Benefits: Turns food into energy

Helps with: Blood, brain, nervous system, skin

Get it from: Meat, poultry, potatoes, peanuts, whole grains, mushrooms, fish

B5

Benefits: Turns food into energy

Helps make: Lipids, hemoglobin, steroid hormones, neurotransmitters

Get it from: Mushrooms, avocados, whole grains, chicken, tomato, broccoli

B6

Benefits: Lowers risk of heart disease, improves immunity and red cell function

Get it from: Meat, fish, tofu, poultry, legumes, potatoes

B12

Benefits: Lowers risk of heart disease, improves immunity and red cell function, assists in making new cells, breaks down fatty and amino acids, protects nerve cells and encourages normal growth, increases natural energy

Get it from: Meat, poultry, eggs, cheese, soy, fish

Biotin

Benefits: Promotes health bones, nails, and hair, converts food to energy, helps make and break down some fatty acids

Get it from: Egg yolks, soybeans, whole grains, fish

C

Benefits: Acts as an antioxidant, promotes strong immune system, protects against cataracts

Lowers risk of: Stomach cancer, breast cancer, mouth cancer, throat cancer

Helps make: Collagen and blood vessels

Get it from: Brussels sprouts, bell peppers, strawberries, fruit, potatoes, broccoli, spinach, tomatoes

D

Benefits: Helps maintain normal blood work, strengthens bones, helps form teeth and bones

 

Get it from: Milk, fatty fish, natural butter

E

Benefits: Acts as an antioxidant, helps boost vitamin A

 

Get it from: Natural butter, whole grains, leafy greens, nuts

Folic Acid

Benefits: New cell creation, helps prevent birth defects in brain and spine

Lowers risk of: Heart disease, colon cancer

Get it from: Asparagus, broccoli, spinach, tomato juice, orange juice

K

Benefits: Activates proteins and calcium essential to blood clotting, helps prevent hip fractures

 

Get it from: Kale, cabbage, broccoli, sprouts, eggs, spinach

Sources: health.harvard.edu, urmc.rochester.edu

Leave a Reply