5 Vitamins You Can Get From the Foods You Eat

The best way to get the nutrients your body needs is through the food you eat. Here are some vitamins your body needs and the foods that contain them.

Vitamin A

Vitamin A is an anti-oxidant and is important for your immune system, your vision and for reproduction. Vitamin A is found in yellow, orange and red foods such as carrots, sweet potatoes, squash, and mangoes.

Vitamin B12

Vitamin B12 helps to form DNA and blood cells. It is critical to the healthy functioning of the nervous system. Animal sources such as eggs, milk, poultry, fish, and meat all contain vitamin B12.

Vitamin C

Vitamin C is best known for its antioxidant qualities, but it’s also a component of connective tissue and helps with protein metabolism. Most of us know that citrus fruit contains plenty of vitamin C. Most fruit and green, orange and red vegetables such as papaya, broccoli, and bell peppers are also good sources.


Calcium is most important for bone health and muscle function. It also helps with critical metabolic functions and nerve transmission. When you think of sources of calcium, you usually think of dairy. Other sources of calcium are leafy green vegetables such as spinach and kale.


Zinc helps your immune system to fight off viruses and bacteria. It also helps to make DNA and protein. It can heal wounds and increase your sense of smell and taste. Oysters contain plenty of zinc. Other foods containing zinc are nuts, whole grains, dairy products, and beans.