Food Sources for Vitamins

Vitamin Utilization and Food Sources

Simple plants like aloe vera, algae, brewer’s yeast, seeds, wheat germ, wheat grass and sprouts are the richest nutrient sources and should be incorporated into every diet.

Raw foods contain the most enzymes, so we should aim towards having an increasing portion of our diet uncooked.

A poor diet cannot be supplemented successfully with synthetic vitamins.

Vitamin A: Protects the skin and mucous membranes; needed for good eyesight, night vision; repair of body tissue and blood; immune system - resistance to infection; thymus and spleen growth; lymphocyte formation; can slow tumor growth; lowers cholesterol; tooth enamel, gums; bone growth; sex glands.

Works with zinc.

Sources: Halibut liver oil, beef liver, eggs, butter, apricots, carrots, cantaloupe, tomatoes, spinach, peaches, peppers, yams

Vitamin B1 (thiamine): Metabolism of carbohydrates into sugar; blood building; circulation; production of hydrochloric acid; muscle tone; nervous system; mental attitude; stabilizes appetite; fertility; cell respiration; anticancer.

Sources: Brewer’s yeast, blackstrap molasses, brown rice, sunflower seeds, brazil nuts, eggs, wheat germ, beef liver, meat, poultry, fish, soybeans, potatoes.

Vitamin B2 (riboflavin): Cell respiration; metabolism; red blood cell formation; breakdown of protein, fats, carbohydrates; vision; conversion of tryptophan to niacin; resistance to stress

Sources: Brewer’s yeast, eggs, beef liver, blackstrap molasses, brussels

sprouts, almonds, whole grains, sunflower seeds, legumes, cheese, fish

Vitamin B3 (niacin): Circulation; hydrochloric acid production; reduces cholesterol; metabolism of protein, fats, carbohydrates; sex hormone production; cell respiration; brain function and memory; histamines; nerves

Sources: Brewer’s yeast, seafood, liver, meat, milk, chicken, rhubarb, sunflower seeds, peanuts, wheat germ.

Vitamin B5 (pantothenic acid): Cellular metabolism; production of red blood cells; breakdown of cholesterol; metabolism of carbohydrates, fats and proteins; energy production; vitamin utilization; digestive tract; adrenals; lungs

Sources: Brewer’s yeast, legumes, broccoli, cabbage, eggs, beef liver, salmon, wheat germ, whole grains, oranges.

Vitamin B6 (pyridoxine): Metabolism of carbohydrates, fat and protein; hydrochloric acid production; sodium/potassium balance; (with magnesium)

production of properdin (destroys bacteria and viruses in the blood); red blood cell production; antibody production; RNA/DNA action; conversion of glycogen to glucose; hormone production; diuretic.

Sources: Brewer’s yeast, green leafy vegetables, whole grains, beef liver, meat, brown rice, prunes, peas, bananas, blackstrap molasses, wheat germ, legumes.

Vitamin B8 (biotin) : Metabolism; production of enzymes; pH balance; cell growth; fatty acid production; B vitamin utilization; nucleic acid formation; glycogen formation; skin, nerves, bone marrow, gonads.

Sources: Eggs, soybeans, beef liver, legumes, brewer’s yeast, whole grains, sardines.

Vitamin B9 (folic acid) : Appetite; growth; hydrochloric acid production; red blood cell production; protein metabolism, DNA & RNA production; amino acid synthesis and utilization (needs intrinsic factor)

Sources: Soy flour, brewer’s yeast, wheat germ, dates, canned tuna, spinach, beets, milk, cheese, kidney beans, cabbage, peas, beef liver, salmon, whole grains, asparagus

Vitamin B12 (cobalamin): Appetite; bone marrow & red blood cell formation; metabolism of carbohydrates, fats & proteins; nervous system; G-I tract;

cell longevity; prevents anemia; nucleic acid formation (Sorbitol helps

absorption; needs intrinsic factor) fights infection; prevents constipation. Best form is methyl cobalamin.

Sources: Beef liver, algae, canned tuna, eggs, cottage cheese, milk, bee


Vitamin B15 (pangamic acid) : Cell respiration; cell lifespan; metabolism of protein, fat & sugar; glandular system; nervous system; protects liver; detoxifies; increases oxygen utilization; steroid level in blood

Sources: Brewer’s yeast, brown rice, rare meat, sunflower seeds, whole grains, liver.

Choline: Liver, gall bladder and kidney function; metabolism of fats and

cholesterol; nerve function; myelin sheath; synthesis of hormones (adrenalin); prevents atherosclerosis

Sources: Brewer’s yeast, beef liver, eggs, peanuts, wheat germ, fish, legumes, soybeans.

Inositol: Reduction of cholesterol; metabolism of fats and cholesterol; prevents atherosclerosis; brain cell nutrition; hair growth, anti-cancer

Sources: Blackstrap molasses, brewer’s yeast, grapefruit, oranges, meat,

milk, nuts, grains.

PABA: Red blood cells; prevents gray hair; intestinal bacterial activity; protein metabolism; production of folic acid; coenzyme production; free radicals scavenger

Sources: Blackstrap molasses, brewer’s yeast, beef liver, eggs, wheat germ.

Vitamin C: Bone and tooth formation; collagen production; digestion; iodine conservation; healing; red blood cell production; blood vessel strength;

immune resistance; vitamin protection; anticancer; iron absorption; adrenal secretions; converts folic acid; diuretic; production of interferon, cell respiration; blocks formation of nitrosamines; requires zinc for activation.

Sources: Guava, red pepper, cantaloupe, oranges, grapefruit, papaya, strawberries, kiwi, tomatoes, broccoli, cauliflower, parsley

Vitamin D: Calcium absorption in the intestine; phosphorus metabolism; bone formation; heart action; nervous system; blood clotting; skin respiration; anti-bone tumor action; blocks intestinal tumors; blocks nitrosamine formation; RNA; enzymes; Formed from cholesterol.

Sources: Eel, pilchard, sardines, halibut liver oil, eggs, beef liver, butter, canned salmon, canned tuna, herring, sunlight.

Vitamin E: Slows aging; production of sex hormones; fertility; nervous system; cell respiration; builds body tissue, muscle fiber and blood vessels; anticancer; anticlotting; cholesterol reduction; blood flow to the heart; necessary for iron absorption; protects fat-soluble vitamins; protects pituitary, adrenal and sex hormones; prevents scar tissue; scavenges free radicals.

Sources: Wheat germ oil, soybean oil, sunflower seeds, walnuts, whole grains, eggs, peanuts safflower/sunflower oil, oatmeal, beef liver, tomatoes, all seeds and nuts, peas, beans, corn

Vitamin F: Prevents hardening of the arteries and clotting; normalizes blood pressure; clears cholesterol deposits; glandular function; growth; organ


Sources: Safflower oil, wheat germ, sunflower seeds, pecans, flax oil

Vitamin K: Helps blood to clot (prothrombin); prevents hemorrhaging; prevents bruising; prevents osteoporosis; manufactured by acidophilus; destroyed by antibiotics

Sources: Safflower oil, blackstrap molasses, eggs, yogurt, swiss chard, oatmeal, beef liver, kale, kelp, green leafy vegetables, cauliflower, fish, soy oil, alfalfa, tomatoes

Rutin: Strengthens blood vessels and capillaries; absorption of Vitamin C; helps blood flow; protects against blood clots; regulates blood pH; prevents fermentation in the cell; colds and flu, edema.

Sources: Lemons, apricots, cherries, grapes, grapefruit, plums, oranges,

rosehips, paprika

Quercitin: bioflavinoid that helps diabetes, allergies, asthma, cataracts

Sources: grapefruit, algae, broccoli, shallots, summer squash, onions, red wine

Vitamin U: anti-ulcer;

Sources: alfalfa, cabbage, sauerkraut

Carotins (especially beta-carotene): anticancer, thymus activation

Sources: carrots, green, yellow and red vegetables, fruit.

Source for this Article: Probably "The Owners Manual for the Human Body" by Saul Pressman.

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