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What foods have what Vitamins?
updated 2-7-20

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):  Sardines, milk, cheese, yogurt (all dairy products except butter), kale, 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 B9Asparagus, 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?

Do you get enough vegetables? How about Veggie Solution?

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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