How to Get All Your Vitamins from Food

Posted in: Food in angelhollywood's Blog

Vitamin A
The fruit-and-vegetable tier of the food pyramid contains the best sources of beta-carotene (which your body will convert to vitamin A in the amounts it needs).
Carrots, pumpkins, sweet potatoes, spinach, red peppers
Carrot Parsley Salad: Parsley is also a great source of vitamin A.
Japanese Pasta
Vitamin B1 (Thiamin)
Meats, grains and nuts are rich in Thiamin.
Wheat germ, pork, beef, peanuts, brazil nuts
Gingered Pork and Peaches
Fried Rice with Chicken and Peanuts

Vitamin B2 (Riboflavin)
Dairy foods are the best source of riboflavin.
Yogurt, milk, liver, eggs, pork
After-Workout Smoothie
Corn Pudding

Vitamin B3 (Niacin)
Niacin is best found in meats and fish.
Tuna, salmon turkey, peanuts, chicken
Grilled Tuna Steaks
Greek Turkey Burgers

Vitamin B6
B6 is found in a wide variety of food groups.
Whole-grain cereals, potatoes, bananas, peanut butter, turkey and chicken white meat
Turkey Caesar Wrap
Kid-Friendly Smoothie

Vitamin B12
This vitamin is found only in animal products.
Organ meats, milk, shellfish, meat, cheese
Baked Ziti with Four Cheeses
Scallop and Veggie Stir-Fry

Folacin
Go to the leafy greens of the vegetable group to find folacin.
Soybeans, collards, spinach, asparagus, corn
Asparagus Salad with Citrus Vinaigrette
Sautéed Spinach and Mushrooms

Vitamin C
Fruits and vegetables contain the most vitamin C.
Red and green peppers, kiwis, orange juice, broccoli, cantaloupe
Broccoli Salad
Avocado Orange Soup

Vitamin E
Vitamin E comes from plants, but is most concentrated in vegetable oils.
Wheat germ, soybean oil, corn oil, sunflower seeds, almonds
Yummy Wheat Germ Balls
Chicken with Cashews or Almonds

Calcium
Dairy products and some vegetables are good places to find calcium.
Milk, cheese, yogurt, canned salmon, collards
Fat-Free Honey Berry Milkshake
Quiche Lorraine

Iron
Meats are your best sources, but dried beans and seeds are also good.
all types of liver; pumpkin, sunflower and squash seeds; soybeans, beef, oysters
Sauteed Lentil Sunburgers
Chinese Pepper Steak

Zinc
Meat and seafood are good sources of zinc. Shellfish is the best.
Oysters, dark meat turkey, beef, lentils, pumpkin seeds
Crock-Pot Beef Stew
Spiced Turkey, Squash and Apples

When do you need supplements?When your calorie intake is so restricted that you can't eat enough total food to meet your needs. Certain illnesses impose different nutrient requirements. For example, under the stress of surgery, high fever or excessive burns, a person's need for protein is much greater than normal, as are needs for vitamins and minerals.