Vitamin supplements have become a multi-billion dollar a year industry, consumed by tottering toddlers, elderly grandparents, and everyone in-between. The problem, however, is that not only can supplements get expensive, but the body doesn’t absorb them as efficiently as it does those vitamins contained naturally in the foods we eat. Supplements are a poor substitute for a healthier diet. So if you want more nutrients to build healthier bodies, try consuming them naturally through the following foods.

Getting vitamins & nutrients through the foods you eat

Foods rich in vitamin A

• Carrots
• Sweet potatoes
• Spinach
• Shellfish
• Mangos
• Salmon
• Milk greens
• Egg yolks
• Apricots
• Tomatoes
• Pink grapefruit
• Collard Greens

Foods rich in vitamin B1:

• Mushrooms
• Romaine lettuce
• Asparagus
• Green peas
• Brussel sprouts
• Tomatoes
• Tuna
• Eggplant
• Spinach
• Sunflower seeds

Foods rich in vitamin B2:

• Mushrooms
• Romaine lettuce
• Eggs
• Cow’s milk
• Collard
• Chard
• Mustard greens
• Yogurt greens
• Spinach
• Venison
• Turnip greens
• Broccoli

Foods rich in vitamin B3:

• Mushrooms
• Kelp
• Tuna
• Halibut
• Asparagus
• Seaweed
• Beef liver
• Venison
• Chicken
• Salmon

Foods rich in vitamin B6:

• Spinach
• Garlic
• Turnip greens
• Cauliflower
• Bell peppers
• Banana
• Mustard greens
• Celery
• Cabbage
• Mushrooms
• Asparagus
• Kale
• Broccoli
• Tuna
• Collard greens
• Brussels sprouts
• Chard
• Cod

Foods rich in vitamin B12:

• Venison
• Scallops
• Beef
• Cheese
• Eggs
• Milk
• Shrimp
• Salmon

Foods rich in vitamin C:

• Broccoli
• Stawberries
• Kale
• Brussel sprouts
• Snow peas
• Cantaloupe
• Zucchini
• Raspberries
• Turnip greens
• Bell peppers
• Spinach
• Chard
• Papaya
• Kiwi
• Oranges
• Grapefruit
• Tomatoes
• Asparagus
• Pineapple

Foods rich in vitamin D:

• Salmon
• Eggs
• Shrimp
• Cod
• Sunlight
• Vitamin-D fortified milk

Foods rich in vitamin E:

• Mustard greens
• Chard
• Spinach
• Collard greens
• Almonds
• Papaya
• Turnip greens
• Sunflower seeds
• Olives
• Brussels sprouts
• Bell peppers
• Kiwi
• Tomatoes
• Blueberries
• Broccoli

Foods rich in vitamin k:

• Spinach
• Brussels sprouts
• Asparagus
• Broccoli
• Green peas
• Mustard greens
• Chard
• Kale
• Green beans
• Carrots

Foods rich in calcium:

• Spinach
• Broccoli
• Mushrooms
• Cow’s milk
• Chard
• Celery
• Sesame seeds
• Kale
• Summer squash
• Garlic
• Green beans
• Tofu
• Brussels sprouts
• Asparagus
• Goat’s milk
• Mozzarella cheese
• Romaine lettuce
• Oranges
• Yogurt

Foods rich in folic acid:

• Romaine lettuce
• Spinach
• Beets
• Lentils
• Green beans
• Broccoli
• Cauliflower
• Pinto beans
• Squash
• Papaya
• Asparagus
• Black beans
• Calf’s liver
• Garbanzo beans

Foods rich in iodine:

• Kelp
• Yogurt
• Cow’s milk
• Mozzarella cheese
• Strawberries
• Eggs

Foods rich in Iron:

• Chard
• Romaine lettuce
• Spinach
• Tofu
• Turnip greens
• Mustard greens
• Green beans
• Shiitake mushrooms
• Brussels sprouts
• Lentils
• Asparagus
• Garbanzo beans
• Broccoli
• Kelp
• Venison
• Beef

Foods rich in magnesium:

• Chard
• Spinach
• Broccoli
• Turnip greens
• Cucumber
• Sunflower seeds
• Flax seeds
• Squash
• Green beans
• Sesame seeds
• Blackstrap molasses
• Celery
• Kale
• Halibut

Foods rich in zinc:

• Mushrooms
• Spinach
• Asparagus
• Collard greens
• Miso
• Peas
• Mustard greens
• Calf’s liver
• Shrinp
• Yogurt
• Summer squash
• Chard
• Broccoli
• Sesame seeds
• Beef
• Venison
• Lamb