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Vitamins Sources: Wide Variety Of Foods That Can Give Enough Vitamins

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Foods which are excellent vitamins sources that you must know.

VITAMINS SOURCES – Here’s a complete list of various types of vitamins and the good sources where you can get an ample amount.

A balanced diet usually provides enough of these vitamins. As much as we are all aware and what most expert said, a healthy lifestyle and healthy diet go hand in hand together to give us a healthy and longer life.

Vitamins Sources

Check out the various types of vitamins below and the various where you can get it from:

  • Fat soluble:
      • dairy products, liver, fish, and fortified cereals; the top sources of provitamin A include carrots, broccoli, cantaloupe, squash
      • from sunlight, oily fish such as salmon, sardines, herring and mackerel, red meat, liver, egg yolks, fortified foods such as some fat spreads and breakfast cereals as per article from Health Link
      • wheat germ oil, sunflower seeds, almonds, hazelnut oil, peanut, avocado, raw red sweet pepper, mango, kiwi fruit, lobster, pistachio, blackberries, olives,
      • vegetables like spinach, asparagus, and broccoli, legumes like soybeans, eggs, strawberries, meat like liver
  • Water soluble
    • VITAMIN B-1 (thiamine)
      • just in moderate amount, you can find it in pork, whole grain foods or enriched breads and cereals, legumes, nuts and seeds
    • VITAMIN B-12 (cyanocobalamin)
      • clams, liver, trout, salmon, canned tuna, beef, low fat yogurt, low fat milk, ham, eggs, chicken breast
    • VITAMIN B-6
      • from pork, poultry, such as chicken or turkey, some fish, peanuts, soya beans, wheatgerm, oats, bananas, milk, some fortified breakfast cereals
    • VITAMIN B-2 (riboflavin)
      • from milk and milk products, leafy green vegetables, whole grain foods, enriched breads and cereals
    • VITAMIN B-5 (pantothenic acid)
      • from mushrooms, nuts, beans, peas, lentils, meats, poultry, dairy products, broccoli, members of the cabbage family, white and sweet potatoes, whole-grain cereals, eggs
    • VITAMIN B-3 (niacin)
      • from meat, poultry, fish, whole grain foods, enriched breads and cereals, vegetables (especially mushrooms, asparagus, and leafy green vegetables), peanut butter
    • VITAMIN B-9 (folate, folic acid)
      • from dark green leafy vegetables (like turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli), beans, peanuts, sunflower seeds, fresh fruits, fresh juices, whole grains, liver, seafood, eggs, fortified foods and supplements
    • VITAMIN B-7 (biotin)
      • from walnuts, peanuts, cereals, milk, egg yolks, whole meal bread, salmon, pork, sardines, mushroom, cauliflower, avocados, bananas, raspberries
      • citrus fruit, such as oranges and orange juice, peppers, strawberries, blackcurrants, broccoli, brussels sprouts, potatoes


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