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What foods have what Vitamins?
Where can you get the vitamins you need in
the food you eat?
Whole
food vitamins - which have all the co-factors present -comes from
food,
Although you can take vitamin supplements, it is also possible -
and is natural - to get vitamins from the food you eat.
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,
pesticides, have taken their toll. So,
vitamin supplementation is always wise.
However, more and more, there are whole food stores where you can get
organically grown food, non-GMO food.
We are listing the vitamins minerals and what
foods you can eat to get them naturally.
Vitamin A (Fat soluble):
wheat grass, 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,
brewer's yeast, rice, ham, fresh peas, beans, lentils, oranges,
cereals, pork, beef, peanuts, nuts, seeds
Vitamin B2 (Riboflavin) (Water soluble): Poultry,
fish, turnip greens, asparagus, spinach, whole fat
yogurt, milk & cheese, liver, eggs, pork, wheat
grass, dark greens such as asparagus, broccoli and
spinach.
Vitamin B3 (Niacin) (Water soluble): Chicken
breast, tuna, veal, beef liver, brewer's yeast, broccoli,
carrots, cheese, dandelion greens, dates, eggs,
fish, milk, pork, potatoes, tomatoes, salmon, turkey, peanuts, chicken
& wheat grass
Vitamin B5 (Pantothenic Acid) (Water
soluble): Salmon,
brewer's yeast, fresh vegetables, kidney, legumes,
liver, pork, royal jelly, saltwater fish, torula
yeast, whole rye flour & wheat grass &
eggs.
Vitamin B6 (Pyridoxine) (Water
soluble): Bananas,
avocados, chicken, beef, brewer's yeast, legumes,
carrots, spinach, peas, eggs, brown
rice, peanuts, walnuts, oats,
carrots, sunflower seeds, potatoes, bananas, peanut butter,
turkey and chicken white meat & wheat grass
Vitamin B7 (biotin): Organ meats, barley, egg yolks, milk, royal jelly,
avocado, broccoli, cauliflower, cheeses, chicken, fish, legumes, mushrooms, nuts, pork, potatoes, and spinach
Vitamin B9:(Folate)
Asparagus, garbanzo beans, endive, lentils,
lima beans, mustard greens, pigeon beans, pink beans, pinto beans,
spinach, strawberries, white beans, bananas, melons, lemons, lemons,
legumes
Vitamin B12 (Cyanocobalamin) (Water soluble): This vitamin is found only in animal products.
Organ meats, clams, ham, cooked oysters, king crab, salmon, tuna, beef, liver, blue cheese, milk, shellfish, meat, cheese
& eggs.
Vitamin C: Red and green peppers, Brussels
sprouts, cabbage, oranges, cauliflower, wheat grass, 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, collards, beet,
broccoli, turnip, spinach (most dark, leafy greens), mackerel, ocean
perch, salmon, tofu, almonds, blackstrap molasses, Chinese cabbage, green
cabbage, cauliflower, figs, oranges, sesame seeds, raisins,
chick peas, kelp, rhubarb, carrots
Choline: eggs, liver, peanuts, fish and spinach. Vegetables such as broccoli, Swiss chard, Brussels sprouts, asparagus and cauliflower are also rich sources of choline. Meats rich in choline include chicken, shrimp, turkey, salmon and beef
Chromium (Trace mineral): Brewer's
Yeast, broccoli, ham, grape juice, brown rice, cheese,
dried beans, calves liver, chicken,
corn, dairy products, eggs, potatoes, wine & beer.
Copper (Trace mineral)::
Shellfish, nuts, seeds, cocoa powder, beans, calves liver, avocados, barley,
beets, broccoli, lentils, oats, oranges, radishes,
raisins, salmon, green leafy vegetables and wheat
grass.
CoQ10: Broccoli,
dark leafy greens, nuts, seeds, oils, fish, shellfish,
pork, chicken, beef, oranges, strawberries.
Vitamin D (Fat soluble): Sun
exposure, sardines, salmon, eggs, herring, liver, tuna, cod
liver oil.
Vitamin E: Vegetables & nut
oils (not soy) safflower, spinach, wheat germ, sunflower seeds, almonds
& wheat grass
Fluoride (Trace mineral): Tea,
salmon, mackerel, kidney, liver
Folacin: collards, spinach,
asparagus
Folate B9: Asparagus, garbanzo beans, endive, lentils,
lima beans, mustard greens, pigeon beans, pink beans, pinto beans,
spinach, strawberries, white beans & eggs
Folic Acid (water soluble): Pinto
beans, navy beans, asparagus, spinach, broccoli, okra, Brussels
sprouts, barley, beef, bran, brown rice, brewer's yeast,
cheese, chicken, dates, green leafy vegetables, lamb, legumes,
lentils, liver, milk, oranges, split peas, pork, tuna
Iodine (Mineral): Iodized salt,
shellfish, saltwater fish, milk, seaweed, & eggs.
Iron (Mineral): (High):
White beans, spinach (Good
Sources): beef, baked potatoes, clams, eggs, fish, pumpkin seeds, all types of liver;
green leafy vegetables, nuts, avocados, beets,
brewer's yeast, dates, peaches, pears, sunflower, sesame and squash
seeds, oysters. garbanzo beans, lentils, lima beans, dried prunes,
raisins, pink beans,
winged beans & wheat grass
Vitamin K (Fat Soluble): Green leafy
vegetables including spinach, kale, cauliflower, broccoli
& wheat grass
Vitamin K2 high-fat dairy products from grass-fed cows, liver and other organs, as well as egg yolks.
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
Manganese (Trace mineral):
Wheat germ, seeds, nuts, cocoa, shellfish, tea,
dairy product, apples, apricots, avocados, bananas, brewer's
yeast, cantaloupe, grapefruit, green leafy vegetables,
peaches, figs, salmon, tofu & wheat grass
Molybdenum (Trace mineral):
Beans, milk, milk products,
dark green leafy vegetables, legumes, peas, meats.
Phosphorus (Mineral): Halibut,
salmon, chicken breast, ground
beef, oatmeal, lima beans, broccoli, asparagus, dairy products, eggs, dried fruits, highly carbonated
beverages (too much usually), legumes, nuts, sesame, pumpkin, sunflower
seeds.
Potassium (Trace mineral):
Wheat grass, dried apricots, baked potatoes, bananas; for a full
list see below.
Selenium (Mineral): Lobster, Brazilian
nuts, shellfish, organ meats,
brown rice, poultry, broccoli, dairy products, onions,
salmon, tuna, torula yeast, vegetables, wheat grass
and eggs.
Silica - celery, peppers, carrots, potatoes,
and beets. hemp leaves, nettles leaves and horesetail (tremendous
source), alfalfa, blue cohosh, chickweed, cornsilk, dandelion, horsetail, red raspberry,
alfalfa, oat straw and stinging
nettle. red peppers, tomatoes and cucumbers
Sodium (Trace Mineral): Cheese,
most meats, especially ham & bacon, cabbage, milk,
sardines
Sodium-free Foods: Apples, grapefruit, avocados, kiwifruit,
bananas, bell peppers, oranges, cucumbers, potatoes, eggplant,
summer squash.
Zinc (Mineral): Cooked
oysters, dark meat turkey, beef, lamb, eggs, nuts, yogurt, fish legumes, lima beans, liver,
mushrooms, pecans, pumpkin & sunflower seeds,
sardines, poultry, lentils, pumpkin seeds
See also What Foods Have Essential Fatty Acids?
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, 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 unsweetened 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
For whole food
supplementation, go to Whole
Food Supplements
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