Where can you get the vitamins you need in the food you  eat?  Although you can take vitamins, it is also possible - and is natural - to get vitamins from the food you eat.  Like Standard Process vitamins - which have all the co-factors present, it comes from the food.   Of course, its not always possible to get good food.    The amount of iron that  Popeye would get in one can of spinach,  would now take him 50 cans. Soil depletion, pesticide, have taken their toll.    So, vitamin supplementation is always wise.   In Southern California, where we are based, there are whole food stores where you can get organically grown food, but in other areas you might need supplementation. 

We are listing  the vitamins minerals and what foods you can eat to get them naturally.

Vitamin A (Fat soluble):  Apricots, romaine lettuce, cantaloupe, mangoes, carrots, raw & juiced, nectarines, collard greens, peaches, hot chili peppers, leaf lettuce, pumpkins, sweet potatoes, spinach, red peppers, yams, tuna, turnip, beet greens, butternut squash, fish & eggs. 

Vitamin B1 (Thiamine) (Water soluble): Wheat germ, rice beans, ham, fresh peas, beans, bread, oranges, cereals,  pork, beef, peanuts, brazil nuts

Vitamin B2 (Riboflavin) (Water soluble): Poultry, fish, Broccoli, turnip greens, asparagus, spinach, yogurt, milk, cheese, liver, eggs, pork

Vitamin B3 (Niacin) (Water soluble): Chicken breast, tuna, veal, beef liver, brewer's yeast, broccoli, carrots, cheese, corn flour, dandelion greens, dates, eggs, fish, milk, pork, potatoes, tomatoes,.salmon, turkey, peanuts, chicken

Vitamin B5 (Pantothenic Acid) (Water soluble): Whole grains, mushrooms, salmon, brewer's east, fresh vegetables, kidney, legumes, liver, pork, royal jelly, saltwater fish, torula yeast, whole rye & whole wheat flour. 

Vitamin B6 (Pyridoxine) (Water soluble):  Whole-grain cereals, bananas, avocados, chicken, beef, brewer's yeast, eggs, brown rice, soybeans, whole wheat, peanuts, walnuts, oats, carrots, sunflower seeds, potatoes, bananas, peanut butter, turkey and chicken white meat

Vitamin B12 (Cyanocobalamin) (Water soluble):  This vitamin is found only in animal products.
Organ meats, clams, ham, cooked oysters, king crab, salmon, tuna, lean beef, liver, blue cheese, milk, shellfish, meat, cheese

Vitamin C:  Red and green peppers, brussels sprouts, cabbage, oranges, cauliflower, pink grapefruit, strawberries, mustard greens, kiwi fruit, orange juice, broccoli, cantaloupe, asparagus, avocados, collards, dandelion greens, kale, lemons, mangoes, onions, radishes, watercress.  For more information and a whole food supplement Vitamin C

Calcium (Mineral):  Milk, cheese, yogurt (all dairy products except butter), peas and beans,  canned salmon, collards, beat, broccoli, turnip, spinach (most dark, leafy greens), mackerel, ocean perch, salmon, tofu, almonds, blackstrap molasses, Chinese cabbage, green cabbage, cauliflower, figs, oranges, soy milk, sesame seeds, raisins, chick peas, kelp, rhubarb, carrots 

Chromium (Trace mineral): Brewer's Yeast, broccoli, ham, grape juice, brown rice, cheese, whole grains, dried beans, calves liver, chicken, corn, corn oil, dairy products, eggs, potatoes, mushrooms, wine & beer. 

Copper (Trace mineral)::  Shellfish, nuts, seeds, cocoa powder, beans, whole grains, mushrooms, calves liver, avocados, barley, beets, broccoli, lentils, oats, oranges, radishes, raisins, salmon, green leafy vegetables.

Vitamin D (Fat soluble):  Sun exposure, sardines, salmon, mushrooms, eggs, fortified milk, fortified cereals, herring, liver, tuna, cod liver oil, margarine.  

Vitamin E:  Vegetables & nut oils, including soybean, corn, safflower, spinach, whole grains, wheat germ, sunflower seeds, almonds

Fluoride (Trace mineral): Tea, canned salmon, mackerel, kidney, liver

Folacin: Soybeans, collards, spinach, asparagus, corn

Folate:  Asparagus, garbanzo beans, endive, lentils, lima beans, mustard greens, pigeon beans, pink beans, pinto beans, spinach, strawberries, white beans

Folic Acid (water soluble):  Pinto beans, navy beans, asparagus, spinach, broccoli, okra, brussel sprouts, barley, beef, bran, brown rice, brewer's yeast, cheese, chicken, dates, green leafy vegetables, lamb, legumes, lentils, liver, milk, mushrooms, oranges, split peas, pork, tuna, whole grains.  

Iodine (Mineral):  Iodized salt, shellfish, saltwater fish, milk, seaweed. 

Iron (Mineral):  (High) - White beans, spinach (Good Sources) - beef, baked potatoes, clams, eggs, fish, pumpkin seeds, all types of liver; green leafy vegetables, whole grains, nuts, avocados, beets, brewer's yeast, dates, peaches, pears, sunflower, sesame and squash seeds; soybeans, oysters. garbanzo beans, lentils, lima beans, dried prunes, raisins, pink beans, winged beans

Vitamin K (Fat Soluble):  Green leafy vegetables including spinach, kale, cauliflower, broccoli.

Magnesium (Mineral):  Brown rice, avocados, spinach, haddock, oatmeal, navy beans, lima beans, broccoli, yogurt, bananas, baked potatoes, apples, apricots, brewer's yeast, tofu, cantaloupes, grapefruit, green leafy vegetables, lemons, nuts, salmon, sesame seeds, wheat.

Manganese (Trace mineral):  Wheat bran, wheat germ, whole grains seeds, nuts, cocoa, shellfish, tea, dairy product, apples, apricots, avocados, bananas, brewer's yeast, cantaloupe, grapefruit, green leafy vegetables, peaches, figs, salmon, soybeans, tofu.

Molybdenum (Trace mineral):  Beans, whole grains, cereals, milk, milk products, dark green leafy vegetables, legumes, peas, meats.

Phosphorus (Mineral):  Halibut, salmon, skim milk, chicken breast, extra lean ground beef, oatmeal, lima beans, broccoli, asparagus, corn, dairy products, eggs, dried fruits, highly carbonated beverages, legumes, nuts, sesame, pumpkin, sunflower seeds.

Potassium (Trace mineral):  Dried apricots, baked potatoes, bananas; for a full list go to Potassium

Selenium (Mineral):  Lobster, brazilian nuts, shellfish, whole grains, organ meats, brown rice, poultry, broccoli, dairy products, onions, salmon, tuna, torula yeast, vegetables, wheat germ, wheat grains.    

Sodium (Trace Mineral):  Cheese, most meats, especially ham & bacon, cereals, bread, cabbage, milk, sardines. 

Sodium-free: Apples, grapefruit, avocados, kiwifruit, bananas, mushrooms, bell peppers, oranges, cucumbers, potatoes, eggplant, summer squash.

 Zinc (Mineral):  Cooked oysters, dark meat turkey, beef, lamb, eggs, whole grains, nuts, yogurt, fish legumes, lima beans, liver, mushrooms, pecans, pumpkin & sunflower seeds, sardines, soybeans, poultry, lentils, pumpkin seeds

With thanks from a friend of this site.

Potassium Potassium function: • Potassium is essential for maintaining proper fluid balance, nerve impulse function, muscle function, cardiac (heart muscle) function. Potassium sources: • Potassium is found in bananas, raisins, apricots, oranges, avocados, dates, cantaloupe, watermelon, prunes, broccoli, spinach, carrots, potato, sweet potato, winter squash, mushrooms, peas, lentils, dried beans, peanuts, milk, yogurt, lean meats.

Many foods are naturally high in potassium. - 

• 1 can (7 oz/ 200g) sockeye salmon - 1,391mg 
• 1 medium california avocado - 1,097mg 
• 1/2 pkg (5 oz/ 140g) spinach - 824mg 
• 1 medium stalk broccoli - 526mg 
•  1/3 cup natural sunflower seed kernels - 331mg 
• 1/2 cup canned diced tomatoes - 290mg 
• 1 Tbsp dutch process unsw. cocoa powder - 254mg 
• 2 Tbsp peanut butter - 214mg 
• 1/8 tsp potassium-salt substitute - 325 to 500mg

Calcium rich foods: 

• Swiss cheese 1 slice (1 oz.) 272 mg
•  Red salmon 1/2 cup (3-1/2 oz.) 259 mg 
•  Ricotta 1 ounce 257mg 
•  1 oz. cheddar cheese 204 mg 
•  1 oz. American cheese 174mg 
• 3 oz. sardines with bones 345mg 
•  3 oz. salmon with bones 99mg 
• 3 oz. shrimp, canned 145mg 
• 4 oz. tofu, processed with calcium sulfate 145mg 
• 1 cup oysters 90mg 
• 1/2 cup collards 179mg 
• 1/2 cup kale 103mg 
• 1/2 cup bok choy 126mg
•  1/2 cup turnip greens 126mg

Magnesium rich foods: 

• Kelp 100 grams 760mg 
• Alfalfa 100 grams 230mg 
•  Avocado, Florida, 1/2 med 103mg 
• Almonds, dry roasted, 1 oz 86mg 
• Seeds, pumpkin, 1/2 oz 75 mg 
• Nuts, mixed, dry roasted, 1 oz 66mg
• Spinach, cooked, 1/2 c 65mg 
• Peanut butter, 2 Tbs. 50mg 
•  Avocado, California, 1/2 med 35mg