Whole Food Sources for Important Vitamins – the A, B, Cs

There is a lot of debate as to what the greatest vitamin actually is.  Each vitamin has its own essential functions that contribute to a person’s general health and well-being.  It is impossible to actually state that one of these is the greatest vitamin.  However there are a number of foods that provide the greatest vitamin quantities.


The greatest vitamin sources vary for each vitamin.  It is important to have a balanced diet to ensure that the required amounts of each vitamin are obtained.  However, it may be useful to list the greatest vitamin sources for each vitamin to be used as a guide.

To attain high levels of vitamin A, try milk, eggs, butter, yellow- and orange-colored fruits & vegetables, leafy green vegetables, and for highest concentrations try any kind of liver or fish liver oil.

Vitamin B1 (Thiamin) is found in brewer’s yeast, whole grains, blackstrap molasses, brown rice, organ meats, and egg yolks.

Good sources for vitamin B2 (Riboflavin) are brewer’s yeast, whole grains, legumes, seeds, nuts, organ meats, oily fish, and blackstrap molasses.

The greatest vitamin B3 (Niacin) sources are liver and other organ meats, poultry & fish, peanuts, milk, wheat germ, eggs, and dried beans and peas.

The greatest vitamin B5 (Pantothenic Acid) sources are organ meats, egg yolks, legumes, whole grains, wheat germ, salmon,  poultry, brewer’s yeast, and a variety of vegetables, including sweet potatoes, green peas, cauliflower, mushrooms, and avocados.

The best vitamin B6 (Pyridoxine) sources are meats, wheat germ, organ meats, brewer’s yeast, blackstrap molasses, fish, poultry, egg yolk, soybeans, peanuts, and walnuts.  Good vegetable and fruit sources of B6 include bananas, prunes, potatoes, cabbage, cauliflower, collards, turnip and mustard greens, garlic, spinach, mushrooms, bell peppers, avocados, and raw sugar cane.

Some good vitamin B7 (Biotin) sources are egg yolks, liver, unpolished rice, brewer’s yeast, sardines, peanuts, legumes, whole grains, carrots, tomatos, chard, onion, cabbage, and milk.

The best sources of vitamin B9 (Folic Acid) are dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk, and many unprocessed fruits, vegetables, and legumes.

Some excellent vitamin B12 (Cobalamine) sources are organ meats, most fish, egg yolks, live culture yogurt, lamb, kelp, peanuts, some sprouts, and fermented soybean products.

The best vitamin B13 (Orotic Acid) sources are root vegetables, liquid whey, and milk products.

The greatest vitamin B15 (Pangamic Acid) sources are brewer’s yeast, rare steaks, brown rice, pumpkin & sunflower seeds.

Some good vitamin B17 (Laetrile) sources are whole kernels of apricots, apples, cherries, peaches, plums, and mung bean sprouts.

Vitamin C (Ascorbic Acid) has many excellent sources such as the citrus fruits, papayas, cantaloupes, red and green peppers, berries, melons, asparagus, rose hips, broccoli, and dark leafy greens.

Here we just mentioned a few dietary sources for the body’s need of vitamins A, C, and many of the B vitamins.  In future posts we will be covering more great vitamins and minerals, their functions in the body systems, and dietary sources more in depth.  Stay tuned!

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  • Guest (asd)

    nice post keep it up.

  • Well written article. Every articles should be short and meaningful. You are always maintaining good content in your post. Thank you so much for this post.