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
