Foods and Vitamin


The Best Whole Food Sources for Essential Vitamins and Minerals:

Vitamin A - preserves and improves eyesight as well as fights viral infections

  • Raw carrots
  • Cooked spinach
  • Baked sweet potato with skin
  • Cooked turnip greens
  • Baked winter squash
  • Cooked collard greens
  • Cantaloupe 
  • Romaine lettuce
  • Steamed broccoli 
  • Cooked green peas

Vitamin B1 - helps cells' enzyme systems convert oxygen into usable energy, coordinates nerve and muscle activity, and keeps heart healthy.

  • Raw sunflower seeds
  • Cooked yellow fin tuna
  • Cooked black beans
  • Cooked corn
  • Sesame seeds
  • Oatmeal
  • Cooked asparagus
  • Brussels sprout
  • Cooked spinach
  • Pineapple

Vitamin B6 - involved in more than 100 enzyme reactions throughout the body, helps nervous system, promotes proper breakdown of starch and sugar, and prevents amino acid buildup in blood.

  • Banana
  • Roasted chicken breast 
  • Roasted turkey
  • Cooked cod 
  • Baked potato
  • Avocado
  • Garlic 
  • Raw red pepper
  • Watermelon 
  • Cooked cauliflower

Vitamin B12 - an unusual vitamin formed by microorganisms like bacteria and yeast (and found in the various and sundry animals that ingest them), plays a key role in developing blood cells and nerve cells and processing protein, helps protect individuals with anemia and gastrointestinal disorders.

  • Clams
  • Duck liver
  • Oysters 
  • Calf liver
  • Rainbow trout
  • Top sirloin 
  • Skim yogurt 
  • Milk
  • Lean cured ham 
  • Hard-boiled egg
  • Chicken breast

Vitamin D - a vitamin present in just a few foods and also produced when UV rays hit the skin. Essential to calcium absorption - without it, bones don't grow correctly and become thing, brittle, and easily broken. Also helps with the immune system and can reduce inflammation.

  • Halibut 
  • Salmon
  • Canned sardines
  • Oysters
  • Shrimp
  • Cod
  • Egg

Folate- a chemically complex vitamin found naturally in foods, folate requires enzymes in the intestine to aid in its absorption. Aids fetal development in pregnancy, helps produce red blood cells, prevents anemia, helps skin cells grow, aids nervous system function, prevents bone fractures, and lowers risk of dementia and Alzheimer's disease.

  • Cooked lentils
  • Cooked navy beans
  • Cooked beets
  • Cooked split peas 
  • Papaya
  • Mustard greens
  • Raw peanuts
  • Flaxseeds 
  • Orange
  • Raspberries

Vitamin C -  a water-soluble nutrient that acts as an antioxidant to protect us from colds and infections, cardiovascular disease, cancer, joint diseases, and cataracts. Protects cells from free radical damage, regenerates vitamin E supplies, and improves iron absorption.

  • Steamed broccoli
  • Cooked Brussels sprouts 
  • Strawberries
  • Orange 
  • Cantaloupe
  • Kiwi
  • Grapefruit 
  • Pineapple 
  • Cooked winter squash
  • Blueberries

Calcium - a mineral that is found in your bones and teeth. Keeps your bones strong and healthy, promotes efficient function of your nerves and muscles, and helps blood clotting.

  • Sesame seeds
  • 2% milk 
  • Plain or vanilla soymilk
  • Low-fat yogurt
  • Cooked spinach
  • Part-skim mozzarella cheese
  • Raw tofu
  • Cream cheese

Vitamin E - a group of fat-soluble vitamins that are found throughout the body. Protects your skin from ultraviolet rays, promotes communication among your cells, prevents free radical damage, and lowers risk of prostate cancer and Alzheimer's disease.

  • Raw sunflower seeds
  • Peanut butter
  • Roasted almonds
  • Olives 
  • Papaya
  • Sweet potato chips
  • Cooked spinach
  • Blueberries

Iron - a common metal that's essential to nearly all life forms, keys for oxygen transport, cell growth, and immunity.

  • Chicken liver
  • Soybeans
  • Spinach
  • Tofu
  • Sesame seeds
  • Kidney beans 
  • Venison
  • Lima beans
  • Beef tenderloin
  • Roast turkey

Magnesium - a mineral found mostly in our bones, but also in our muscles. The human body is unable to produce it, so it's vital to seek out foods that contain it.  Helps muscles and nerves relax, strengthens bones, and ensures healthy blood circulation.

  • Cooked salmon
  • Raw sunflower seeds
  • Sesame seeds 
  • Prickly pear
  • Cooked black beans
  • Roasted almonds
  • Cooked pinto beans
  • Cooked brown rice
  • Cooked scallops
  • Cooked summer squash

Potassium - another mineral, stored within cells to regulate muscle contraction and nerve activity. Keeps your muscles strong, balances electrolytes, and lowers risk of high blood pressure.

  • Baked winter squash
  • Avocado
  • Pinto beans
  • Cooked lentils
  • Cooked beets
  • Fresh figs
  • Cooked Brussels sprouts
  • Cantaloupe
  • Banana 
  • Tomato

Selenium - a mineral needed daily, but only in small amounts. Protects cells from free radical damage, allows thyroid to produce hormones, and protects joints from inflammation.

  • Wild cooked oysters
  • Cooked snapper
  • Canned white tuna, in water 
  • Cooked halibut
  • Cooked shrimp
  • Roasted turkey breast
  • Broiled beef tenderloin
  • Grilled Portobello mushrooms
  • Hard-boiled egg
  • Raw tofu

Zinc - a mineral that regulates carbohydrate metabolism and blood sugar. Stabilizes metabolism and blood sugar, helps immune system when you're sick, and heightens your sense of smell and taste. Also plays an important role in male fertility.

  • Broiled beef tenderloin
  • Roasted lamb loin 
  • Wheat germ 
  • Venison 
  • Sesame seeds 
  • Pastrami
  • Cooked green peas Steamed shrimp
  • nonfat shredded mozzarella cheese