Many people take supplements these days. Now, they may be necessary if you do not get them in your diet, but your diet is where you need to be getting your nutrition from.

Everyone knows that vitamins found in their natural form work better than synthetic vitamins. Just like lemons can cure scurvy, but ascorbic acid (they synthetic version) does not do as good of a job.

So here is a quick list of what you should be eating to get your vitamins. All of the vitamins are listed here…make sure you are eating nutritious food!!

Vitamin A:
1. As Retinol:
a. Milk (breast, animal)
b. Butter
c. Liver
d. Eggs
e. Small fish (eaten whole)
2. As carotene:
a. Red palm oil
b. Dark/medium-green leaves (spinach, kale, amaranthus, beans, cassava, cowpea, sweet potato)
c. Yellow/orange vegetables (carrot, pumpkin, sweet potato, cassave)
d. Yellow/orange fruits (mango, pawpaw)
e. Yellow maize

Vitamin D:
1. Milk
2. Ghee
3. Cheese
4. Chicken (skin)
5. Liver
6. Fatty fish (cod, herring)
7. Cod liver oil
8. Egg yolk

Vitamin E:
1. Vegetable oils
2. Sunflower seeds

Vitamin K:
1. Broccoli
2. Asparagus
3. Lettuce
4. Cauliflower
5. Cabbage
6. Brussels sprouts
7. Turnip greens
8. Liver
9. Spinach

Vitamin C:
1. Tomatoes
2. Potatoes
3. Peppers Pumpkins
4. Citrus fruits (guavas, berries, plantains, bananas)
5. Yams
6. Cassava
7. Milk (breasy, animal)

Vitamin B1 (Thiamin)
1. Meats
2. Potatoes
3. Liver
4. Whole grains
5. Some fish
6. Legumes
7. Oilseeds
8. Milk
9. Eggs

Vitamin B2 (Riboflavin)
1. Eggs
2. Liver
3. Meats
4. Some fish
5. Asparagus
6. Milk
7. Whole grains
8. Green leaves
9. Legumes

Vitamin B3 (Niacin)
1. Meats
2. Eggs
3. Fish
4. Whole grains
5. Legumes
6. Milk
7. Liver
8. Peanuts

Vitamin B6
1. Meats
2. Cabbage
3. Potatoes
4. Liver
5. Beans
6. Whole grains
7. Peanuts
8. Soybeans
9. Some fish
10. Milk

Vitamin B7 (Biotin):
1. Liver
2. Egg yolk
3. Cauliflower
4. Kidney
5. Peanuts
6. Soybeans
7. Wheat germ
8. Oatmeal
9. Carrots

Vitamin B5 (Pantothenic acid)
1. Liver
2. Milk
3. Meats
4. Eggs
5. Fish
6. Whole grains
7. Legumes

Vitamin B9 (Folic Acid/Folate)
1. Tomatoes
2. Beets
3. Potatoes
4. Wheat germ
5. Cabbage
6. Eggs
7. Meats
8. Spinach
9. Asparagus
10. Liver, Kidney
11. Beans
12. Peanuts
13. Whole grains
14. Milk

Vitamin B12
1. Liver
2. Fish
3. Eggs
4. Milk

This information comes from Gerald F. Combs, Jr’s book: THE VITAMINS: Fundamental Aspects In Nutrition And Health; 2nd Edition.