We all know we are suppose to eat a balanced diet to get the correct amount of vitamins for our bodies, but do we know which foods have which? Of course nutritionist have been telling us for years how to eat and how much from the 4 food groups.
- meats, poultry, fish, dry beans and peas, eggs, and nuts;
- dairy products, such as milk, cheese, and yogurt;
- grains
- fruits and vegetables.
It now seems there are a lot of vegetarians so there is a new food group: legume, vegetable, fruit, and whole grain. I personally will stick with the old food group for now, but even still we don’t always get the vitamins, minerals, and nutrients we need and some people can’t take pills, so they can take vitamins in liquid form and actually it is reported that the absorption rate for liquid vitamins over regular vitamin pills is at least five times better.
Below is a list of vitamins and the food sources you can get them from.
* vitamin A – raw carrots, yellow fruits & vegetables, dark green fruits & vegetables, sweet potatoes, winter squash, spinach, cantaloupe, milk, eggs, butter, liver.
*vitamin AB- wheat germ, oranges, beans, spinach and other leafy greens, and mushrooms.
* vitamin B1- brewer’s yeast, whole grains, sunflower seeds, beans, blackstrap molasses, brown rice, organ meats, pork, seafood, and egg yolk.
* vitamin B2- brewer’s yeast, whole grains, legumes, nuts, almonds, fruits, organ meats, blackstrap molasses, milk, yogurt, chicken, leafy green vegetables.* vitamin B3 -lean meats, poultry & fish, brewer’s yeast, peanuts, peanut butter, beans, sunflower seeds, milk, rice bran, and potatoes.
* vitamin B4- wheat germ, soybeans, fish, egg yolks, organ meats, brewer’s yeast, and legumes.
* vitamin B5 organ meats, egg yolks, legumes, whole grains, wheat germ, fish, salmon, brewer’s yeast, peanuts and peas.
* vitamin B6 – meats, bananas, chicken, baked potatoes, organ meats brewer’s yeast, blackstrap molasses, wheat germ, chick peas, fortified cereals, whole grains, oats, and peanuts.
* vitamin B7- egg yolks, liver, unpolished rice, brewer’s yeast, sardines, legumes, whole grains
* vitamin B8 -whole grains, citrus fruits, molasses, meat, milk, nuts, vegetables, brewer’s yeast
* vitamin B9- dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk
* vitamin B12- organ meats, fresh fish, pork, eggs, cheese, milk, lamb, bananas, kelp, peanuts.
* vitamin B13 -root vegetables, liquid whey
* vitamin B15 -brewer’s yeast, rare steaks, brown rice, sunflower, pumpkin & sesame seeds
* vitamin B17 -whole kernels of apricots, apples, cherries, peaches, plums
* vitamin C – citrus fruit, cabbage family, chili peppers, asparagus, rose hips, strawberries, melons, broccoli, brussel sprouts and cranberry juice.
* vitamin D- sun, salmon, sardines, herring, milk, egg yolk, organ meats, sprouted seeds, sunflower seeds, fortified milk, and liver.
* vitamin E – cold-pressed oils, vegetable oil, eggs, wheat germ, whole grains, organ meats, molasses, nuts, mayonnaise, peanuts, sunflower seeds, sweet potatoes and yams.
* vitamin F- unsaturated fats, vegetable oils, butter, sunflower seeds.
* vitamin K- green leafy vegetables, egg yolks, safflower oil, blackstrap molasses, cauliflower, fruits, beets, potatoes, seeds, dairy products, meats, and produced from bacteria in the stomach.
* vitamin Q- soybeans, pinto beans, legumes.
* vitamin T – butter, egg yolk, sesame seeds, raw seeds.
* vitamin V- raw cabbage, leafy vegetables, sauerkraut.
