Your Best Vitamin Sources

Nutrient-rich foods are not hard to find, they are right there in front of you.

Vitamins and minerals are essential for humans. They help keep our bodies from getting sick and keep us functioning normally each day. While there are many vitamin supplements on offer in every supermarket and pharmacy, getting your daily vitamins from what you are eating is preferable.

There are two types of vitamins: water-soluble and fat-soluble. Water-soluble vitamins are not absorbed by the body, while any leftover traces of fat-soluble vitamins are stored in the liver and fat tissues. Water-soluble vitamins are the eight B vitamins and vitamin C, while the fat-soluble ones are vitamins A, D, E and K.

Doctors have long recommended that we maintain optimum health by eating the proper amount of vitamins through a healthy diet. This includes fruit and vegetables, whole grains, beans, low-fat proteins and dairy products.

To better understand the types of nutrient-rich foods that we should consume daily, see our guide below.

Water-soluble vitamins:

B-1: ham, soymilk, watermelon, squash

B-2: milk, yoghurt, cheese, whole grains

B-3: meat, poultry, fish, whole grains, mushrooms, potatoes

B-5: chicken, whole grains, avocadoes, mushrooms

B-6: meat, fish, poultry, legumes, tofu, bananas

B-7: whole grains, eggs, soybeans, fish

B-9: fortified grains, cereals, asparagus, spinach, broccoli, legumes, orange juice

B-12: meat, poultry, fish, milk, cheese, fortified soymilk, cereals

Vit C: citrus fruits, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes

Fat-soluble vitamins:

Vit A: beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots, pumpkins, spinach, mangoes

Vit D: fortified milk, cereals, fatty fish

Vit E: vegetable oils, leafy green vegetables, whole grains, nuts

Vit K: cabbage, eggs, milk, spinach, broccoli, kale