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The Ultimate Vitamin Guide

Vitamins are essential nutrients found in a variety of different foods. They play a key role in regulating our metabolism, maintaining proper brain function, and boosting our immune system. Download our vitamin guide to see how you can incorporate a variety of nutrient-rich foods into your diet, to ensure you are getting all of the vitamins your body needs to function at its best. A balanced diet is key to good health and well-being!

Vitamin A

Vitamin A is important for vision, immune function, and skin health.

It's found in the following foods:

  • Sweet potatoes

  • Carrots

  • Spinach

  • Kale

  • Broccoli

  • Liver

Vitamin C

Vitamin C is important for immune function, is involved in making collagen, and works as an anti-inflammatory agent.

It's found in the following foods:

  • Citrus fruits (oranges, lemons, limes, grapefruits)

  • Berries (strawberries, raspberries, blueberries)

  • Kiwi

  • Bell peppers

  • Tomatoes

  • Broccoli

Vitamin D

Vitamin D is essential in developing healthy teeth and bones, along with maintaining muscle and immune function.

It's found in the following foods:

  • Fatty fish (salmon, tuna, mackerel)

  • Egg yolks

  • Fortified milk and other dairy products

  • Fortified cereals

Vitamin E

Vitamin E is a powerful antioxidant that works to maintain good vision and fight off inflammation.

It's found in the following foods:

  • Nuts (almonds, peanuts, hazelnuts)

  • Seeds (sunflower seeds, pumpkin seeds)

  • Vegetable oils (olive oil, sunflower oil)

Vitamin K

Vitamin K is important for blood clotting and bone health.

It's found in the following foods:

  • Leafy greens (spinach, kale, collard greens)

  • Broccoli

  • Brussels sprouts

  • Cabbage

  • Cauliflower

B Vitamins

The B vitamins include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and cobalamin (B12). They are important for converting food into energy, maintaining brain health, and many other bodily processes.

Here are some dietary sources for each B vitamin:

  • B1: Whole grains, beans, pork

  • B2: Dairy products, leafy greens, whole grains

  • B3: Meat, fish, whole grains

  • B5: Meat, fish, whole grains

  • B6: Meat, fish, potatoes, bananas

  • B7: Egg yolks, nuts, seeds

  • B9: Leafy greens, legumes, nuts, seeds, fortified grains

  • B12: Meat, fish, dairy products, fortified foods

It’s important to note, supplements were created to help fill in gaps that exist within our diet. Individuals who are following a weight loss plan, have had bariatric surgery, or have been diagnosed with a malabsorptive condition, are required to take daily vitamin supplements to ensure they are meeting their daily nutrient needs.

Vitamin Guide (1)
Download PDF • 5.46MB


If you’re someone looking to understand why eating a balanced diet is so important, contact our office to set up an appointment with our registered dietitian, Tiffany Adams, RD, LD. Tiffany uses her expertise to educate you on proper nutrition while providing you with the sustainable tools needed to live a better, stronger, and more meaningful life.

Learn more about Tiffany and how you can work with her HERE.


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