Steps You Can Take

The following table will help you to understand why it is important to get enough of
some of the common vitamins and lists the best food sources of these vitamins.
Vitamin

Function

Food Sources

Vitamin B1

Helps with energy production

Whole grains, enriched grains

(Thiamin)

in your body.

Liver, pork, dried beans, nuts and

seeds

Vitamin B2

Helps with energy production

Soybeans, meat and poultry, liver

(Riboflavin)

in your body.

and eggs

Helps your body use other B

Mushrooms

vitamins.

Milk, cheese, yogurt

Whole grains, enriched grains

Vitamin B3

Helps your body to use

Mushrooms

(Niacin)

protein, fat and carbohydrate

Peanut butter, meat, fish, poultry

to make energy.

Whole grains, enriched grains

Helps enzymes work properly

in your body.
Biotin

Allows your body to use

Sweet potatoes

protein, fat and carbohydrate

Nonfat milk, yogurt

from food.

Peanuts, almonds, eggs, liver, soy

protein
*The biotin content in food can
vary greatly

Vitamin B6

Helps your body to make and

Potatoes, bananas

(Pyridoxin)

use protein and glycogen

100% bran, instant oatmeal

which is the stored energy in

Meat, fish, poultry, liver, soybeans,

your muscles and liver.

chickpeas, lentils, pistachio, nuts,

Helps form hemoglobin which sunflower seeds

carries oxygen in your blood.
Vitamin B12

Works with the vitamin folate

Milk, cheese, yogurt, fortified soy

(Cobalamin)

to make DNA.

or rice beverages

Helps to make healthy blood

Meat, fish, poultry, liver, eggs,

cells. Low levels of vitamin B12 fortified soy products

can cause a type of anemia.
Keeps nerves working properly.
Folate

Helps to produce and maintain Asparagus, cooked spinach,

DNA and cells.

romaine lettuce, Brussels sprouts,

(also known as

Helps to make red blood cells beets, broccoli, corn, green peas,

folacin and folic

and prevent anemia.

oranges, orange juice

acid)

Getting enough folic acid

Bread, enriched pasta, wheat

lowers the risk of having a

germ

baby with birth defects like

Liver, dried beans, soybeans,

spina bifida.

chickpeas, lentils, sunflower

seeds, flaxseeds
*Folic acid is the type of folate
found in Vitamin supplements and
fortified foods.

Vitamin C

May help prevent cell damage Citrus fruits such as oranges,

and reduce risk for certain

grapefruits and their juices,

cancers,heart disease and

kiwi,strawberries, mangoes,

other diseases.

papaya

Helps heal cuts and wounds

Red, yellow and green peppers,

and keeps gums healthy.

broccoli, Brussels sprouts,

Protects you from infections by tomatoes,raw dark leafy

keeping your immune system vegetables
healthy.
Increases the amount of iron
your body absorbs from some
foods.
Vitamin A

Helps you to see in the day

Liver, some fish

and at night.

Milk, cheese

Protects you from infections by

keeping
skin and other body parts
healthy.
Promotes normal growth and
development.
Carotenoids:

Carotenoids are not vitamins

Cantaloupe, pink grapefruit,

alpha,

but some types can turn into

tomatoes, broccoli, dark green

betacarotene and vitamin A in the body.

leafy vegetables like spinach, beet

betacryptoxanthin Act as antioxidants which

greens and Swiss chard, dark

protect your body from

orange vegetables such as carrots

damage caused by harmful

and sweet potatoes

molecules called free radicals.

Vitamin D

Increases the amount of

Milk, fortified soy and rice

calcium and phosphorus your

beverages

body absorbs from foods.

Fortified margarine

Deposits calcium and

Some fish, eggs, organ meats, fish

phosphorus in bones and

liver oils

teeth, making them stronger

and healthier.
Protects against infections by
keeping your immune system
healthy.
Vitamin E

Helps to maintain a healthy

Vegetable oils

immune system and other

Avocados, leafy green vegetables

body processes.

Wheat germ, sunflower seeds,

Acts as an antioxidant and

some nuts, peanut butter

protects cells from damage.

Vitamin K

Makes proteins that cause our Broccoli, soybeans, dark green

blood to clot, when you are

leafy vegetables such as kale,

bleeding.

collards, turnip/beet greens and

Involved in making body

spinach

proteins for your blood, bones

and kidneys.
Steps for Special Consideration
Most people can get enough vitamins by following CFG. However at certain life
stages and in certain situations vitamins need special attention. In some cases

supplements may be needed. These include:

Vitamin D: If you are over 50, you have higher needs for vitamin D - an
amount that may be difficult to meet with food alone. Health Canada recommends

that men and women over the age of 50 take a daily supplement of 400 IU.
Folate: All women who could become pregnant, are pregnant, or
breastfeeding should take a daily multivitamin containing 400 mcg (0.4 mg) of folic

acid to help prevent birth defects.

Vitamin C: If you smoke you need an extra 35 mg of vitamin C each day.
You can easily get this amount by eating a variety of fruits and vegetables and
getting the recommended number of servings of fruits and vegetables from CFG.

Vitamin K: People who use Warfarin (Coumadin) need to make sure they eat
the same amounts of vitamin K foods each day. A sudden increase or drop in
vitamin K foods can affect how this medication works.

Vitamin A
How much to you need? Men: 900 mcg. Women: 700 mcg
Why you need it: Promotes good vision; helps keep immune system healthy.
Good to know: In supplements, look for vitamin A as beta carotene, not as retinol or retinoic
acid, which increases the risk of bone fracture.
Food sources: Dairy products, fish, darkly colored fruits and vegetables.

Vitamin B1 (thiamine)
How much do you need? Men: 1.2 mg. Women: 1.1 mg
Why you need it: Thiamine is necessary for healthy nerve and brain cells; helps convert food to
energy.
Good to know: Antacids and some diuretics may lower thiamin levels by decreasing absorption
and increasing urinary secretion.
Food sources: Liver, whole grains, enriched breads and cereals.

Vitamin B2 (riboflavin)
How much do you need? Men: 1.3 mg. Women: 1.1 mg
Why you need it: Riboflavin is important for red blood cell production; helps convert food to
energy.
Good to know: Older men and women may be especially susceptible to riboflavin deficiency,
which can cause cracking or sores at the corners of the mouth, skin irritation or weakness.

Food sources: milk, eggs, fortified bread products and cereals.

Vitamin B3 (niacin)
How much do you need? Men: 16 mg. Women: 14 mg
Why you need it: Niacin is necessary for the proper functioning of the digestive system, skin
and nerves; helps convert food to energy.
Good to know: Can cause skin flushing; may be prescribed to treat high cholesterol but should
be used only under a doctor's care because of potentially severe side effects.
Food sources: Meat, fish, poultry, eggs.

Vitamin B6 (pyridoxine)
How much do you need? Men: 1.7 mg. Women: 1.5 mg
Why you need it: Vitamin B6 aids in the formation of red blood cells; strengthens the immune
system.
Good to know: Too high doses of supplements may cause nerve damage, numbness and
trouble walking.
Food sources: Beans, nuts, eggs, whole grains.

Vitamin B12
How much do you need? Men and women: 2.4 mcg
Why you need it: B12 is essential for keeping nerves and red blood cells healthy.
Good to know: As many as a third of people over 50 do not absorb enough B12 from diet
alone; inadequate absorption may lead to neurological and balance problems.
Food sources: Fish, shellfish, meat, dairy products.

Vitamin C
How much do you need? Men: 90 mg. Women: 75 mg. (Smokers should add an extra 35 mg.)
Why you need it: Important for wound healing; boosts immune system; required for growth and
repair of tissues in all parts of body.
Good to know: No studies confirm that vitamin C prevents colds, although it may shorten the
length of a cold; excessive amounts can lead to upset stomach and diarrhea.
Food sources: Citrus fruits, tomatoes, kiwi, strawberries.

Vitamin D
How much do you need? Ages 51-70: 600 IU. Age 71+: 800 IU
Why you need it: Vitamin D helps the body absorb calcium; may protect against heart disease,
cancer, diabetes and several autoimmune diseases
Good to know: Very high levels of vitamin D (above 10,000 IU a day) may cause kidney and
tissue damage. Some blood test results for vitamin D may lead to an inaccurate diagnosis of
vitamin D deficiency.
Food sources: Sun exposure provides the body's main supply of vitamin D; fatty fish, fortified
milk and juices also contribute.

Vitamin E
How much do you need? Men and women: 15 mg
Why you need it: Vitamin E helps protect cells from damage; may reduce the risk of developing
cancer, heart disease and other chronic diseases, but further research is needed.
Good to know: If you take a blood thinner, talk to your doctor before taking supplements;
vitamin E increases bleeding risk.
Food sources: Vegetable oils, nuts, fruits, vegetables.

Folic Acid
How much do you need? Men and women: 400 mcg
Why you need it: A B vitamin, folic acid helps form red blood cells and produce DNA.
Good to know: High levels may mask vitamin B12 deficiency, especially in older adults. Recent
research, suggests that for women, folic acid along with vitamins B6 and B12 may reduce the
risk of developing age-related macular degeneration.
Food sources: Enriched cereals, whole-grain breads, dark, leafy vegetables.

Vitamin K
How much do you need? Men: 120 mcg. Women: 90 mcg
Why you need it: Vitamin K helps blood clot properly and helps maintain strong bones in older
men and women.
Good to know: Can dilute the effect of blood thinners, so talk to your doctor if you
take Coumadin (warfarin) or other blood thinners.
Food sources: Plant oils, green vegetables, cabbage, cauliflower.

Calcium
How much do you need? Men to age 70: 1000 mg (then 1200 at 71+). Women, 1200 mg
starting at age 51
Why you need it: Calcium helps form and maintain healthy teeth and bones; needed for normal
heartbeat; helps with blood clotting.
Good to know: The body needs vitamin D to help absorb calcium, so if you use calcium
supplements choose one that contains D. Recent studies have linked calcium pills to increased
risk of heart attack.
Food sources: Dairy products, green leafy vegetables, bok choy, calcium-fortified orange juice.

Chromium

How much do you need? Men: 30 mcg. Women: 20 mcg

Why you need it: Chromium helps maintain normal blood sugar levels.
Good to know: There has been interest in treating high glucose levels and type 2 diabetes with
supplemental chromium, but research to date is inconclusive.
Food sources: Meat, chicken, broccoli, apples, fish, grape juice.

Iodine
How much do you need? Men and women: 150 mcg
Why you need it: Dietary iodine is necessary for normal thyroid function; prevents goiter, a
swelling of the thyroid gland.
Good to know: Deficiency occurs more often in women than men; when buying salt, choose
one labeled "iodized."
Food sources: Seafood, iodized salt.

Iron
How much do you need? Men and women: 8 mg
Why you need it: Dietary iron is essential for healthy red blood cells.
Good to know: Men and women over 50 generally should not take a mutivitamin containing
iron unless they have been diagnosed with iron deficiency.
Food sources: Meat, eggs, fortified bread and grain products.

Magnesium
How much do you need? Men: 420 mg. Women: 320 mg
Why you need it: Magnesium supports a healthy immune system; helps keep bones strong;

regulates heart rhythm.

Good to know: Magnesium-rich foods may help protect against the development of type 2
diabetes; may also decrease the risk of high blood pressure in women.
Food sources: Whole grains, nuts, green vegetables.

Potassium
How much do you need? Men and women: 4700 mg
Why you need it: Potassium is crucial for heart, kidney, muscle, nerve function; important in
controlling blood pressure; works with sodium to maintain the body's water balance.
Good to know: With age, kidneys become less able to remove potassium from blood, so speak
with your doctor before taking supplements. A diet rich in fruits and vegetables generally
provides sufficient potassium.
Food sources: Cantaloupe, bananas, yogurt, leafy green vegetables and sweet potatoes.

Selenium
How much do you need? Men and women: 55 mcg
Why you need it: Selenium helps make special proteins that play a role in preventing cell
damage.
Good to know: May reduce the risk of certain cancers, including lung, colorectal and prostate,
although not all studies have found this effect.
Food sources: Red meat, fish, chicken, vegetables.

Zinc
How much do you need? Men: 11 mg. Women: 8 mg
Why you need it: Aids in wound healing; keeps sense of smell and taste sharp.

Good to know: Many people take zinc to ease the miseries of a common cold, but its effect is
controversial; some studies suggest zinc can speed recovery, others conclude it doesn't work.
Some studies show that taking a combination of antioxidants and zinc reduces the risk of
advanced age-related macular degeneration.
Food sources: Fortified cereals, red meat, eggs, seafood.

Whole Food Vitamin and Mineral List

Posted By Dr. Ben Kim

Healthy Eating Resources

If you already know that 100% whole food vitamin and mineral
supplements are far better for your health than synthetic vitamin and
mineral supplements, you know more about how to healthfully take vitamins
and minerals than the vast majority of conventional health care
practitioners.
While I firmly believe that regular use of whole food supplements can ensure
optimal health, I also believe that your primary source of natural vitamins,
minerals, and other micronutrients and macronutrients should be fresh,
whole foods (locally grown, whenever possible).
What follows is a list of all of the major vitamins and minerals that you need
to be at your best, as well as common healthy foods that are naturally rich in
each vitamin and mineral.
If your health research leads you to believe that you need to consume more
of any particular vitamin or mineral, before you turn to whole food
supplements, I encourage you to focus on eating more whole foods that are
rich in the vitamins and/or minerals that you need.
Vitamin A
Vitamin A is needed for night vision, healthy skin, proper digestion of
protein,
healthy mucosal linings, and a healthy immune system.
Healthy foods that contain vitamin A include: organic beef liver, cod liver
oil, organic eggs, and organic butter. Vitamin A can also be obtained from
beta
carotene, which is found in a variety of plants, including spinach, watercress,
carrots, sweet potatoes, goji berries, and cantaloupe.

Vitamin B1 - Thiamine
Vitamin B1 is needed for proper brain function (especially memory) and
energy
production.
Healthy foods that contain vitamin B1 include: lentils, peas, brown rice,
spinach,
watercress, asparagus, cauliflower, Brussels sprouts, raw pecans, and raw
brazil
nuts.
Vitamin B2 Riboflavin
Vitamin B2 is needed for healthy skin, healthy hair, healthy eyes, and energy
production.
Healthy foods that contain vitamin B2 include: organic beef liver,
mushrooms,
organic eggs, raw almonds, organic beef, broccoli, spinach, organic chicken,
asparagus, and wild salmon.
Vitamin B3 Niacin
Vitamin B3 is needed for energy production, proper brain function, healthy
skin, and regulation of blood sugar and cholesterol levels.
Healthy foods that contain vitamin B3 include: organic chicken, organic
turkey,
organic beef, wild salmon, lentils, lima beans, and asparagus.
Vitamin B5 Pantothenic Acid
Vitamin B5 is needed for energy production, healthy skin and hair, a healthy
nervous system, and production of anti-stress and anti-inflammatory
hormone
(cortisol).
Healthy foods that contain vitamin B5 include: organic chicken, organic egg,
broccoli, lentils, split peas, avocado, sweet potato, and mushrooms.
Vitamin B6 - Pyridoxine
Vitamin B6 is needed for prevention of breast and prostate cancer,
production
of red blood cells, and a healthy nervous system.

Healthy foods that contain vitamin B6 include: potato, banana, wild salmon,
organic chicken, spinach, avocado, organic turkey, organic beef, collard
greens,
brown rice, and green peas.
Vitamin B12 Cyanocobalamin
Vitamin B12 is needed for a healthy nervous system, energy production, red
blood cell production, growth, maintenance, and reproduction of all of your
cells.
Healthy foods that contain vitamin B12 include: organic beef liver, wild
salmon,
organic beef, raw, organic milk, organic cheese, organic eggs, organic,
chicken,
and organic turkey.
Vitamin C
Vitamin C is needed for maintenance of bones, ligaments, tendons, and
blood
vessels, protection against free radicals and toxins, and production of
norepinephrine,
a hormone that is essential to a healthy nervous system.
Healthy foods that contain vitamin C include: acerola cherries, goji berries,
sweet red bell peppers, strawberries, oranges, Brussels sprouts, broccoli,
collard
greens, grapefruit, cantaloupe, cabbage, and tomato.
Vitamin D
Vitamin D is needed for strong bones and teeth, a healthy immune system
and
protection against autoimmune disorders, regulation of blood sugar level,
prevention
of high blood pressure, and cancer prevention.
Healthy foods that contain vitamin D include: cod liver oil, wild salmon,
sardines,
and organic egg yolks.
Vitamin E
Vitamin E is needed for healthy blood circulation, protection against free
radicals, and proper utilization of oxygen.

Healthy foods that contain vitamin E include: cold pressed, extra virgin olive
oil, raw almonds, spinach, carrots, avocado, butter, and all dark green leafy
vegetables
Folate (Folic Acid)
Folate is needed for proper neurological development of babies during the
first
few months of pregnancy, proper growth, maintenance, and reproduction of
all
of your cells, including your red blood cells, and production of
neurotransmitters
that regulate your mood and sleep.
Healthy foods that contain folate include: lentils, chickpeas, asparagus,
spinach,
organic beef liver, broccoli, lima beans, beets, romaine lettuce, and whole
oranges.
Vitamin K
Vitamin K is needed for proper blood clotting and optimal mineralization of
your bones.
Healthy foods that contain vitamin K include: cold pressed, extra virgin olive
oil, broccoli, raw kale, peas, cauliflower, Brussels sprouts, raw spinach, raw
dark green leafy lettuce, raw Swiss chard, raw watercress, and raw parsley.
Calcium
Calcium is needed for strong teeth and bones, proper muscle growth and
contraction,
proper blood clotting, proper functioning of heart and nerves, and regulation
of blood pH to allow for proper transport of oxygen and carbon dioxide.
Healthy foods that contain calcium include: sardines, Chinese cabbage,
rhubarb,
spinach, salmon (wild, with bones), kale, white beans, bok choy, broccoli,
pinto
beans, and red beans
Chloride
Chloride is needed for regulation of acid-base balance of your blood, proper
digestion of protein and carbohydrates, and proper movement of fluids
across
all of your cellular membranes.

Healthy foods that contain chloride include: small amounts of mineral-dense

sea salt, broths made from organic bones, celery, and coconut.
Magnesium
Magnesium is needed for prevention of dental cavities, strong bones, energy
production, regulation of heart rhythm, nerve signaling, and proper
contraction
and relaxation of your muscles.
Healthy foods that contain magnesium include: raw almonds, brown rice,
spinach,
Swiss chard, lima beans, avocado, organic peanuts, hazelnuts, okra, and
black-eyed
peas.
Phosphorus
Phosphorus is needed for strong bones and teeth, energy production, proper
kidney function, regulation of blood pH, and proper growth of all of your
cells.
Phosphorus is found in almost all foods. As long as you consistently eat a
wide variety of whole, minimally processed foods, you will get enough
phosphorus
for your daily needs.
Potassium
Potassium is needed for proper movement of nutrients, waste products, and
fluids
in and out of cells.
Healthy foods that contain potassium include: almost all vegetables, grains,
and nuts.
Sodium
Sodium is needed for proper muscle contraction and relaxation, movement
of
fluids in and out of cells, regulation of acid-base balance, and proper nerve
functioning.
As long as you eat a variety of whole, minimally processed foods, you will
get all the sodium you need.
Sulphur

Sulphur is needed for: protection against infection, electromagnetic

radiation,
and pollution, and to provide structure to all of your cell membranes.
Healthy foods that contain sulphur include: cauliflower, broccoli, cabbage,
organic eggs, wild fish, and free-range birds.
Boron
Boron is needed for healthy bones.
Healthy foods that contain boron include: apples, leafy green vegetables,
raw
nuts, and whole grains.
Chromium
Chromium is needed for regulation of blood sugar, prevention of heart
disease
and adult-onset diabetes, and proper production of protein, fat, and
cholesterol.
Healthy foods that contain chromium include: corn on the cob, sweet
potatoes,
apples, organic eggs, tomatoes, and broccoli.
Cobalt
Cobalt is needed for proper assimilation of iron.
Healthy foods that contain cobalt include: all healthy animal foods (organic
eggs, wild fish, free range meat).
Copper
Copper is needed for production of skin color, proper nerve signaling, proper
metabolism of iron, production of energy, formation of bone, and
maintenance
of strong connective tissue in your heart and blood vessels.
Healthy foods that contain copper include: organic beef liver, raw cashews,
raw sunflower seeds, raw hazelnuts, raw almonds, organic peanut butter,
mushrooms,
lentils, and whole oats.
Germanium

Germanium is needed for protection against food allergies, and prevention of

Candida overgrowth, viral infections, rheumatoid arthritis, and cancer.
Healthy foods that contain germanium include: garlic, mushrooms, ginseng,
and
onions.
Iodine
Iodine is needed for healthy pregnancy and breast feeding, prevention of
brain
damage, proper thyroid function, and production of sex hormones.
Healthy foods that contain iodine include: sea salt, sea weeds, fish broth,
organic butter, artichokes, asparagus, and most dark green vegetables.
Iron
Iron is needed for oxygen transport and storage, energy production, and
protection
against free radicals.
Healthy foods that contain iron include: organic beef, organic beef liver,
organic chicken, kidney beans, lentils, organic eggs, wild fish, and dark
green
leafy vegetables.
Manganese
Manganese is needed for protection against free radicals, proper bone
development,
wound healing, healthy nerves, a healthy immune system, formation of
mothers
milk, and blood sugar regulation.
Healthy foods that contain manganese include: pineapple, raw pecans, raw
almonds,
brown rice, pinto beans, lima beans, navy beans, spinach, sweet potatoes,
and
organic butter fat.
Molybdenum
Molybdenum is needed for absorption of iron, metabolism of nitrogen, and
protection
against free radicals and toxins.

Healthy foods that contain molybdenum include: beans, lentils, peas, whole
grains, and raw nuts.
Selenium
Selenium is needed for: protection against free radicals, carcinogens, and
infections, and a healthy heart.
Healthy foods that contain selenium include: raw Brazil nuts, wild salmon,
brown rice, organic chicken, organic beef, and organic butter.
Silicon
Silicon is needed for healthy teeth,bones, cartilage, skin, hair, and nails,
protection against arteriosclerosis, and protection against aluminum.
Healthy foods that contain silicon include: millet, corn, ground flax seeds,
and the stems of green vegetables.
Vanadium
Vanadium is needed for formation of bones and teeth, growth and
reproduction,
and regulation of blood cholesterol levels.
Healthy foods that contain vanadium include: whole grains (particularly
buckwheat)
and olives.
Zinc
Zinc is needed for mental and emotional balance, a healthy immune system,
strong
teeth and bones, energy production, and protection against free radical
damage.
Healthy foods that contain zinc include: organic beef, organic beef liver,
lima beans, organic/wild turkey, split peas, chick peas, raw cashews, raw
pecans,
raw almonds, green peas, organic eggs, and ginger root.