Put Down the Pills: PRECISELY What You Need to Eat to Get All Your Vitamins

Sometimes it’s easier to just reach for the bottle of vitamins than to go out of your way to make a nutritious lunch or dinner, especially if you’re not too sure what foods contain the vitamins you need. Here’s some good news, you no longer need to worry about it! I’m about to tell you everything you need to know!

Disclaimer: if in any case you have problems with your health in regards to nutrient absorption or metabolism, please consult with a physician or nutritionist. 


The TOP 5 food items that are rich in each vitamin are placed in decreasing order (#1 being the richest in said vitamin). However, just because the item doesn’t figure on the list doesn’t mean there aren’t other food items that contain these vitamins. I only listed the top 5 of each. Enjoy!

Vitamin A : good for vision, healthy skin, strong teeth & bones and a strong immune system 

  1. Veal liver
  2. Sweet potato purée
  3. Butternut squash, cooked
  4. Raw carrots
  5. Raw Kale

Vitamin B1: good for speedy metabolism and your brain

  1. Pork roast
  2. Oatmeal
  3. Ground flaxseed
  4. 100% bran cereal, enriched
  5. Ham

Vitamin B2: good for speedy metabolism, antioxidant, helps function of vitamins B3, B6, B9 and K

  1. Veal liver
  2. Chicken liver
  3. Veal kidney
  4. Roasted soy beans
  5. Tempeh

Vitamin B3: good for speedy metabolism & digestion, and healthy skin 

  1. Beef liver
  2. Turkey
  3. Veal cutlet
  4. Canned tuna
  5. Chicken, white meat

Vitamin B9 (folic acid): good for protein metabolism, red blood cell formation (anemia prevention), foetal health during pregnancy

  1. Chicken liver
  2. Lentils
  3. Chick peas
  4. Spinach
  5. Asparagus

Vitamin B12: good for protein and fat metabolism, red blood cell formation (anemia prevention), proper brain function

  1. Beef liver
  2. Clams
  3. Veal kidney
  4. Oysters
  5. Mackerel & other fish, such as trout, sardines, lobster, tuna

*Unfortunately for vegetarians and vegans, you can only get this vitamin from animal products. A vitamin B12 supplement is therefore required for those with these particular lifestyles.

Vitamin C: antioxidant, good for teeth & bones, muscle development, blood vessel health, healthy skin, proper brain function, protein metabolism and iron absorption.

  1. Guava
  2. Yellow bell pepper
  3. Red bell pepper
  4. Papaya
  5. Large kiwi

*You can find vitamin C in fruits and vegetables in general.

Vitamin D: good for bone mass & metabolism, healthy cell formation & proliferation, and a strong immune system

  1. Cod oil
  2. Pink salmon
  3. Fish such as atlantic salmon, herring & trout
  4. Tilapia
  5. Animal milk or vitamin D enriched vegetable milk

Also, sun exposure!!

Vitamin E: antioxidant, good for red blood cell formation (anemia prevention), proper brain function, proper brain-muscle connection


  1. Whole almonds
  2. Sunflower seeds
  3. Sunflower oil
  4. Wheat germ
  5. Hazelnuts

Vitamin K: prevents blood thinning

  1. Raw kale
  2. Boiled spinach
  3. Rapini
  4. Brussel sprouts
  5. Boiled broccoli


If any of you want the exact values of each vitamin for each food item, don’t hesitate to hit me up! We have a contact sheet on the home page of the website. I’d be more than happy to adress any concerns.


Have a lovely day!

-M ♡

Source: M. Bélanger, M-J. Leblanc, M. Dubost. La nutrition (2015). 4e édition.


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