Vitamins — Benefits & Top Foods
A quick look at key vitamins, what they support, and where to find them in everyday food.
Vitamin A
Benefits: Cellular repair; immune clarity.
Foods: Carrots, sweet potatoes, spinach, kale, eggs.
Vitamin B1 (Thiamin)
Benefits: Energy release; nerve function.
Foods: Whole grains, pork, beans.
Vitamin B2 (Riboflavin)
Benefits: Energy support; antioxidant activity.
Foods: Milk, eggs, almonds.
Vitamin B3 (Niacin)
Benefits: Metabolic support; nervous system balance.
Foods: Chicken, tuna, peanuts.
Vitamin B4 (Choline)
Benefits: Brain function; liver support.
Foods: Eggs, salmon, chicken.
Vitamin B5 (Pantothenic Acid)
Benefits: Hormone balance; energy metabolism.
Foods: Avocado, yogurt, mushrooms.
Vitamin B6 (Pyridoxine)
Benefits: Mood support; protein metabolism.
Foods: Chickpeas, chicken, bananas.
Vitamin B7 (Biotin)
Benefits: Hair & skin; energy metabolism.
Foods: Eggs, almonds, sweet potatoes.
Vitamin B9 (Folate)
Benefits: Cellular repair; mood & cognition.
Foods: Leafy greens, lentils, citrus.
Vitamin B12 (Cobalamin)
Benefits: Nerve health; energy production.
Foods: Eggs, dairy, salmon, fortified nutritional yeast.
Vitamin C
Benefits: Antioxidant; repair support.
Foods: Oranges, strawberries, bell peppers, broccoli, kiwi.
Vitamin D
Benefits: Mood rhythm; immune support.
Foods: Salmon, sardines, egg yolks, fortified milk or yogurt, sun-exposed mushrooms.
Vitamin E
Benefits: Antioxidant support.
Foods: Almonds, sunflower seeds, avocado, olive oil, spinach.
Vitamin K1 (Phylloquinone)
Benefits: Blood clotting.
Foods: Kale, spinach, broccoli.
Vitamin K2 (Menaquinone)
Benefits: Bone strength; calcium placement.
Foods: Eggs, natto, cheese.