WHAT ARE SOME COMMON AND
EASILY AVAILABLE VITAMIN SOURCES
Vitamins are healthy substances that are not synthesized in our body (except vitamin D). They are
organic materials produced by plants and animals. Its deficiency may cause many disorders that give rise
to some dangerous diseases. As, our body doesn’t have vitamins than we have to take it from other
sources to keep it in a balanced form.
We normally take up vitamins though our diet. I will specify some of the common and edible Vitamin
sources that you will easily find in markets and home.
Types
Vitamins fall into 2 categories and each have its own definition as well as its properties.
• Water-soluble vitamins: This vitamin doesn't get stored in the body and our cells expel its extra
amount
Example: Vitamin B and C
• Fat-soluble vitamins: These are stored in our body in Liver and Fats
Example: Vitamin A, D, E and K
Vitamin Sources
The common sources of water-soluble vitamins which could be easily found at your home are described
below.
Vitamin B1 (Thiamin)
Fruits: Watermelon
Vegetables: Beans, Peas,
Meat: Fish
Dairy: Bread, Yoghurt
Other: Lentils, Cereals, Noodle, Rice,
Vitamin B2 (Riboflavin)
Meat: Beef liver, Chicken breast, Salmon
Dairy: Dairy milk, Cheese, Eggs,
Other: Grains
Vitamin B3 (Niacin)
Fruits: Legumes, Bananas
Vegetables: Potatoes
Meat: Red meat, Poultry
Other: Brown rice, Nuts
Vitamin B5 (Pantothenic Acid)
Fruits: Mushrooms, Avocado
Vegetables: Broccoli
Meat: Liver, Kidney
Dairy: Milk
Other: Cereals
Vitamin B6
Fruits: Bananas, Papayas
Vegetables: Green vegetables
Meat: Tuna, Salmon, Poultry
Dairy: Poultry
Other: Chickpeas
Vitamin B7 (Biotin)
Fruits: Avocado
Vegetables: Sweet potatoes
Meat: Beef liver, Salmon,
Dairy: cooked egg
Other: Nuts
Vitamin B9 (Folic Acid)
Vegetables: Green leafy vegetables, Beans
Meat: Seafood, Liver
Other: Green leafy vegetables, Beans
Vitamin B12
Vegetables: Green leafy vegetables, Beans
Meat: Poultry, Fish
Dairy: Poultry
Other: Cheese, Cereals
Vitamin C:
Fruits: Citrus fruits (oranges, kiwi, etc), Strawberry
Vegetables: Potatoes, Broccoli, Bell peppers, Spinach, Tomatoes, Cauliflower
The common sources of Fat-soluble vitamins which could be easily found at your home are described
below.
Vitamin A
Fruits: Carrot, Mangoes
Vegetables: Sweet potatoes, Pumpkin, Spinach
Meat: Shrimp, Fish, Beef, Liver
Dairy: Fortified milk, Egg
Other: Fish oil
Vitamin D
We usually take vitamin d from the sun that could be the best and easiest available item from all of the
vitamin d sources.
Meat: Fatty fish, Oily fish, red meat, Liver
Dairy: Fortified milk, Egg yolk
Other: cereals
Vitamin E
Vegetables: Green leafy vegetables, Pumpkin, Red pepper
Other: Vegetable oil, grain, nuts, sunflower and soya bean oil, Almonds, Peanut, Peanut butter
Vitamin K
Vegetables: Cabbage, spinach, broccoli, Lettuce
Dairy: Egg, Milk
Other: Soyabean and canola oil, Fortified shakes
Conclusion
These were some of the Vitamin sources that are obtained in regular products. Most of the items we may
have been eating already in our diet but if you are short on certain vitamin, you can increase its intake in
your diet and get rid of any anticipated disorder.
