Vitamin- A
  • Liver
  • Butternut Squash
  • Sweet Potatoes
  • Carrots

Vitamin A is key for good vision, a healthy immune system, and cell growth.

Vitamin- B2
  • Fish (Mackerel, Atlantic Salmon, Trout)
  • Cheese (Roquefort, Brie, Limburger)
  • Almonds
  • Dry Roasted Soybeans (Edamame)

(Riboflavin) is essential for good health, normal growth, metabolism, and strengthening the immune system. It helps breakdown fat, proteins, and carbohydrates into smaller particles that are burned to obtain energy. Vitamin B2 also helps produce red blood cells, protect the nervous system, reduce tingling and numbness, anxiety, stress, and fatigue.

Vitamin- B5
  • Avocados
  • Sun-dried Tomatoes
  • Sunflower Seeds
  • Whey Powder

(Pantothenic Acid) is necessary for metabolizing and synthesizing proteins, carbohydrates, and fats. Vitamin B5 helps balance the sodium and potassium in the human body and can prevent acne and hair loss.

Vitamin- B7
  • Carrots
  • Almonds, Walnuts and Other Nuts
  • Eggs
  • Strawberries and Raspberries

(Biotin) helps the body metabolize proteins, fats, and carbohydrates as well as process glucose. It also contributes towards healthy nails, skin, and hair.

Vitamin- B12
  • Clams, Oysters, and Mussels
  • Octopus
  • Crab and Lobster
  • Lamb (Mutton)

(Cobalamin) helps produce DNA in your body, reduces the risk of pernicious anemia, enables your body to grow and develop naturally, maintains energy levels, supports mental and emotional stability, and reduces the risk of heart disease.

Vitamin- D
  • Sunlight
  • Salmon
  • Tuna
  • Milk

Vitamin D provides calcium balance in the body that prevents osteoporosis or arthritis. It also regulates blood pressure, reduces stress and tension, reduces muscle spasms, reduces respiratory infections, helps in differentiation of the cells, aids in insulin secretion, helps fight depression, reduces wrinkles, makes skin soft, strong, and smooth, and improves cardiovascular strength.

Vitamin- E
  • Pine Nuts
  • Dried Apricots
  • Pickled Green Olives
  • Cooked Spinach

Vitamin E keeps the blood thin by preventing blood platelets from clumping together. It reduces cholesterol and the risk of developing cancer, and helps alleviate fatigue and strengthen capillary walls. Vitamin E also helps prevent heart disease, strokes, cataracts, and possibly some of the signs of aging.

Vitamin- B1
  • Tuna
  • Brussels Sprouts
  • Asparagus
  • Spinach

(Thiamine) is used for digestive problems, boosting the immune system, diabetic pain, heart disease, alcoholism, aging, cerebellar syndrome, canker sores, vision problems such as cataracts and glaucoma, motion sickness, and improving athletic performance. Vitamin B1 can also be used for maintaining a positive mental attitude, enhancing learning abilities, increasing energy, fighting stress, and preventing memory loss, including Alzheimer’s disease.

Vitamin- B3
  • Lamb
  • Deer meat (venison)
  • Salmon
  • Halibut

(Niacin) helps lower the level of bad cholesterol and elevate the level of good (HDL) cholesterol. Vitamin B3 benefits include a reduction in the risk of Alzheimer’s disease, cataracts, osteoarthritis, and type-1 diabetes. Niacin also assists in the energy production of cells and is beneficial for a healthy nervous system and a well-functioning digestive system.

Vitamin- B6
  • Pistachios
  • Fish (Tuna, Salmon, and Cod)
  • Pork Tenderloin (Lean)
  • Hazelnuts or Filberts

(Pyridoxine) is important in the breakdown of protein, fats, and carbohydrates from foods into products needed by the body. It helps maintain healthy brain function and with the forming of red blood cells.

Vitamin- B9
  • Asparagus
  • Peanuts
  • Dark Leafy Greens (Spinach, Collards)
  • Bean Sprouts (Soybean and Pea)

(Folate) is required for numerous body functions including DNA synthesis and repair, cell division, and cell growth. For pregnant women, folate is especially important for proper fetal development. It helps in building muscles, cell enhancement, hemoglobin formation, and provides relief from mental and emotional disorders. Other benefits include prevention of heart disorders, stroke, and cancer.

Vitamin- C
  • Bell Peppers
  • Red and Green Hot Chili Peppers
  • Kiwi
  • Papaya

Benefits of Vitamin C include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling. It helps to detoxify your body, promote healing of all of your cells, and allows you to better deal with stress. It also supports the good bacteria in your gut, destroys detrimental bacteria and viruses, neutralizes harmful free radicals, removes heavy metals, and protects us from pollution.

Vitamin- K
  • Herbs (Dried and Fresh)
  • Spring Onions (Scallions)
  • Brussels Sprouts
  • Cabbage

One primary function of vitamin K is helping to regulate the normal clotting of blood and to prevent the calcification of soft body tissues. Vitamin K plays a role in the regulation of tissue mineralization and the proliferation of cells, and is important for the formation of healthy bones and to help regulate blood sugar levels.