Although natural foods are rich in a variety of vitamins, it should be noted that a lot of these vitamins are lost due to storage, cooking and handling.
Therefore it is important to take appropriate care of natural food items so that the integrity of the item is kept intact. Some vitamins should not be taken with medications and some combinations of vitamins are also not suitable.
For the best results a medical professional should be consulted so that a suitable combination can be designed to suit the individual’s needs and deficiencies.
The following is a general outline of the various food sources of the more common vitamins:
Vitamin A – beef liver, fatty fish, milk, egg yolks and cheese.
Vitamin C – oranges, Brussels sprouts, strawberries, broccoli, collard greens.
Vitamin D – canned sardines, mackerel, herring, shrimp, fortified milk.
Beta carotene – peaches, sweet potatoes, carrots, spinach, acorn squash.
Vitamin E – wheat germ oil, safflower oil, sunflower oil, spinach, wheat germ, butter, eggs and oats.
Vitamin K – turnip greens, broccoli, cabbage, spinach and beef liver.
Vitamin B1 (thiamine) – wheat germ, ham, beef liver, peanuts, green peas, pork, and brown rice.
Vitamin B2 (riboflavin) – beef liver, milk, yogurt, avocados, collard greens and yeast.
Vitamin B3 (niacin) – chicken, salmon, beef, peanut butter, potatoes, sunflower seeds and prunes.
Vitamin B5 (Pantothenic acid) – beef liver, eggs, avocados, mushrooms, milk, nuts and green vegetables.
Vitamin B6 (pyridoxine) – bananas, avocados, beef, chicken, fish, seeds and cabbage.
Vitamin B12 (cobalamin) – beef liver, clams, tuna, yogurt, milk, cheese and eggs.
Folic acid (vitamin BC) – beef liver, spinach, orange juice, romaine lettuce, beets, carrots, egg yolk, avocados and apricots.
Biotin – beef liver, almonds, peanut butter, eggs, oat bran, unpolished rice, meat and dairy products.