The ABCs (and D,E,Ks) to Getting Your Vitamins

So, the doctor told you to “get your vitamins.” Before you go out and buy a bottle of horse-sized pills, try eating the right foods that can give you the same essential amounts of vitamins necessary for a healthy life.

Vitamin A:

What's it good for? It's great for vision and your skin.

What foods do I eat? Foods high in beta-carotene like carrots, squash, and leafy green veggies. Dairy, eggs, red bell peppers, mangoes, and apricots are also delicious sources.

Vitamin B:

What's it good for? Lots of stuff: Your immune system, your nervous system, your beauty, and your innards: skin, hair, eyes, liver and nerves.

What foods do I eat? For B6, eat whole grains, soy products, broccoli, bananas, beans, nuts, chicken, and fish. For B12, chow down on meats like beef, pork, and poultry, and eggs and dairy.

*Important to note: B12 is only found in animal products, so if you happen to be a vegan, taking a supplement is key. Also, there are other forms of vitamin B (B3, B7, etc.) but we are covering the two deemed "most important" here.

Vitamin C:

What's it good for? Your immune system and your brain function. It can also give a boost to HDL- the "good kind " of cholesterol.

What foods do I eat? Citrus- of course, but that's not the only vehicle. Mangos, kiwi, raw broccoli, raw red peppers, strawberries and leafy greens are also good options.

*Important to note: If you choose to eat veggies to get this vitamin, eat them raw for the optimal amount of vitamin C.

Vitamin D:

What's it good for? Healthy bones through calcium absorption.

What foods do I eat? Fatty fish such as salmon, tuna, and eel- fresh or canned will do the trick. Any fortified food like milk, cereal, and orange juice works beautifully. Also, egg yolks, and (if you're game) beef liver.

Vitamin E:

What's it good for? This is a major antioxidant, which means it boots your immune system. It's also good for your eyes and skin.

What foods do I eat? Vegetable oils, unprocessed cereal grains, nuts and seeds. Other foods such as avocados, raw broccoli, and spinach also contain vitamin E, but in smaller amounts.

Vitamin K

What's it good for? Your bones, and blood clotting.

What foods do I eat? Leafy veggies are the best source, but it can also be found in vegetable oils, beans, eggs, strawberries, and meat.