Sourcing Natural Vitamins

There are a lot of people who do not have enough natural vitamin sources in their diet and therefore suffer from a deficiency of one or more vitamins. It is possible to buy vitamin supplements to help overcome any deficiencies but for the majority of people it should be possible for them to obtain the majority of their recommended daily allowance of vitamins from natural vitamin sources. The key to gaining the correct vitamins from natural vitamin sources is to eat a healthy and balanced diet. 

There are certain diets, such as vegetarian, that provide a limited number of natural vitamin supplements and therefore a supplement may be necessary. Also, the intake required of these natural vitamin sources at certain periods may need to be increased and a supplement may be the best option. It is important to be aware of each of the different types of vitamins and their best natural vitamin sources so that a person can incorporate as many of these as possible into their regular diet. Water soluble vitamins cannot be stored in the body and need to be replenished on a daily basis so it is essential to know where to source natural vitamins. 

• Vitamin B1 sources are brewer’s yeast, whole grains, blackstrap molasses, brown rice, organ meats, egg yolk

• Vitamin B2 sources are brewer’s yeast, whole grains, legumes, nuts, organ meats, blackstrap molasses

• Vitamin B3 sources are lean meats, poultry & fish, brewer’s yeast, peanuts, milk, rice bran, potatoes

• Vitamin B4 sources are egg yolks, organ meats, brewer’s yeast, wheat germ, soybeans, fish, legumes

• Vitamin B5 sources are organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, brewer’s yeast

• Vitamin B6 sources are meats, whole grains, organ meats brewer’s yeast, blackstrap molasses, wheat germ

• Vitamin B7 sources are egg yolks, liver, unpolished rice, brewer’s yeast, sardines, legumes, whole grains

• Vitamin B8 sources are whole grains, citrus fruits, molasses, meat, milk, nuts, vegetables, brewer’s yeast

• Vitamin B9 sources are dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk

• Vitamin B12 sources are organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, peanuts

• Vitamin B13 sources are root vegetables, liquid whey

• Vitamin B15 sources are brewer’s yeast, rare steaks, brown rice, sunflower, pumpkin & sesame seeds

• Vitamin B17 sources are whole kernels of apricots, apples, cherries, peaches, plums

• Vitamin C sources are citrus, cabbage family (such as, cabbage, cauliflower, broccoli, kale, bok choy), chili peppers, berries, melons, asparagus, rose hips.

This is, by no means, an exhaustive list but it’s a good place to start.

For a meal plan rich in food where you can most of your vitamins and minerals, click here!

To fill those nutritional gaps that you may not get from your regular diet, click here!