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Natural Sources of Vitamins

Posted Tuesday, February 21, 2012

Eat healthy, Eat organic. Eat your vegetables. Take your vitamins. We are told these things over and over often not knowing where our vitamins come from or the importance of a diet high in fresh organic vegetables. Do you know that vegetables contain most of the vitamins and minerals essential for optimum health? Have you ever wondered what vitamins do in the body? Do you know why organic is better than conventional? Are you curious? 

It is our goal to provide you with information to answer these questions and debunk common myths about food, healing and health!

Lets get started with the ABC's; Vitamin A, the B's and C! The foods with the highest source are highlighted.


Plant Sources

Function in Body

Vitamin A (Carotenoids)

Carrots, Winter Squash, sweet potatoes, kale, spinach, turnip greens, collard greens, green beans, Swiss chard, cilantro, fresh thyme

aids in normal bone and tooth development                         •maintains the health of your skin and the membranes that make up your organs                                        •helps fight off viral infections. •maintenance of night vision and the improvement of eyesight.

Vitamin B1 (Thiamine)

lemon, holy basil, asparagus, mushrooms, spinach, sunflower seeds, and brussel sprouts, black beans

•aids in normal growth,          •supports the heart                     •helps direct messages between the nerves and muscles

Vitamin B2 (Riboflavin)

lemon, holy basil, Crimini mushroom and spinach

•aids in the formation of tissue that make up our organs, brain and spinal cord, nerves, bones, muscles and ligaments, blood and lymph fluid.                        •protects cells from oxidation •maintains the supply of the other B vitamins

Vitamin B3    (Niacin)

lemon, holy basil, whole guava, asparagus and crimini mushrooms

•involved in normal growth and development                               •helps to stabilize blood sugar levels                                     •helps lower cholesterol levels                                           •a factor in tissue formation

Vitamin B5 (Pantothenic Acid)

lemon, holy basil, mushrooms, avocado, cauliflower, turnip greens and sunflower seeds

•helps to reduce stress by supporting the adrenal glands                                          •a factor in tissue formation

Vitamin B6 (Pyridoxine)

lemon, holy basil, whole guava, bell peppers, turnip greens and sunflower seeds

•supports the nervous system   •involved in tissue formation       •helps to controls the levels of homocysteine in the blood       •needed for absorption of B12, and the                          •production of red and white blood cells

Vitamin B12

Blue-Green algae, lemon, holy basil, sea vegetables (Kelp, Kombu, Dulse), yeasts (brewer's yeast) and organic fermented soy products (tempeh, miso, tofu)

•important for red blood cell formation                                •involved in the maturation of red blood cells ensuring they are proper shape and size.                                       •helps to prevent anaemia.        •involved in the development of nerve cells

Vitamin C   *Asorbic Acid is not a natural source of Vitamin C

chili peppers, bell peppers, strawberries, acerola berries, oranges, lemons, papaya parsley, broccoli, cauliflower, kale, mustard greens and brussel sprouts

 •speeds up the healing process of wounds, colds, and flu's                                     •helps our bodies to absorb iron •antioxidant that protects us from free radical damage                      •involved in the development and maintenance of bones, cartilage, teeth and gum


As Hippocrates said- "Let your food be your medicine and your medicine be your food".

Now you can see just how valuable vegetables and fruits are for maintaining health!

*Stay tuned for upcoming recipes and topics: more on Natural Sources of Vitamins and Minerals, War on Salt, Detoxify from Heavy Metals, Toxins in our Households, Why Organic?, Cancer and B17, A Better Butter?, Growing and Gardening and many more.