Natural Sources of Vitamins

Natural Sources of Vitamins B C and D

Our bodies need vitamins for it to function well and defeat diseases. Different vitamins have different benefits. But where can we get them? What are the natural sources of vitamins B C and D specifically, which are essential for the body? You don’t need to look far.

Natural Sources of Vitamins B C and D

Vitamin B

There are 8 B vitamins commonly known as B complex. B1, B2, B3, B5, B6, B7, B9, B12 all are vital in for our health.

B1 (Thiamine)

Thiamine is important in treating people with heart disease, glaucoma, and cataracts. A research done by   Vietnamese American Medical Research Foundation also shows that thiamine improve the cognitive function of patients with Alzheimer’s disease.

It is also called the anti-stress vitamin because it strengthens the immune system and improves the ability to control mood.

You can get Vitamin B1 or Thiamine from beef, liver, dried milk, whole grains, nuts, oats, oranges, spinach, kale, pork, eggs, seeds, legumes, peas, wheat germ and yeast.

B2 (Riboflavin)

Vitamin B2 or Riboflavin can be sourced from almonds, wild rice, milk, yogurt, eggs, Brussels sprouts, spinach, soybeans, nuts, dairy products, meats, broccoli, brewer’s yeast, wheat germ, mushrooms, green leafy vegetables and whole grain.

Riboflavin is an antioxidant so is used for anti-aging purposes. It also prevents development of heart disease and an important element in red blood cells production.

Natural Sources of Vitamins B C and D


B3 (Niacin)

Niacin plays an important role in boosting the good cholesterol in the body so it can significantly lower the risk of heart disease. It makes the nervous system and digestive system healthier.

Niacin is abundant in green beans, asparagus, lettuce, tomatoes, squash, broccoli and potatoes. It can also be found in dairy products such as milk, egg, and yogurt.

B5 (Pantothenic Acid)

Primarily used for the breakdown of fats and energy as well as promoting healthier skin, Vitamin B5 can be found in almost all food groups. Mushrooms, broccoli, cheese, eggs, avocados, oily fish, pork, chicken, turkey, sweet potatoes and sunflower seeds are rich in vitamin B5.

B6 (Pyridoxine)

Vitamin B6 can be found in salmons, beef liver and other organ meats, potatoes and other starchy vegetables. They can also be sourced from sunflower seeds, pistachio nuts, cheese, chicken, lean pork, and prunes.

It protects the immune system and helps in metabolism, premenstrual syndrome, hormone control, emotional disorders and kidney disorders. It helps the body produce serotonin and melatonin which are important parts in sleep patterns.

B7 (Biotin)

Biotin or “beauty vitamin” helps in making hair, skin and nails healthy, thus the name. It helps in metabolism, tissue maintenance, and weight loss, relief from heart problems, alopecia, Parkinson’s disease, Rett syndrome and even vaginal candidias.

They are commonly found in egg yolk, liver, yeast, pork, chicken, fish, potatoes, cauliflower, barley and nuts.

B9 (Folate)

The human body needs Vitamin B9 for DNA synthesis and repair, cell division, and cell growth. It is especially needed for proper fetal development so it is highly prescribed for pregnant women. Folate are naturally found in beans, lentils, spinach, asparagus, avocado, tropical fruits as well as oranges.

B12 (Cobalamin)

Cobalamin works with folate to produce red blood cells helping patients suffering from anemia. Fish, shellfish, liver, dairy, eggs, beef and pork are some of the sources of Vitamin B12.

Vitamin C

Vitamin C is known for boosting the immune system and is best known to be found in citrus fruits. Aside from the citrus fruits though, it can also be found in bell peppers, kale, guavas, broccoli, tomatoes, papaya, and berries. Vitamin C is an antioxidant that helps maintain skin elasticity, speeds up healing in wounds and scurvy. It can also help treat lead toxicity, cataract, and even lower the risk of cancer.

Vitamin D

Vitamin D is essential for stronger bones and teeth as it regulates calcium and phosphorus absorption. It also helps boost the immune system to help body resist diseases, and boosts mood. Naturally sourced from the sun, this fat soluble vitamin can also be found in fatty fish such as mackerel and tuna, Portobello mushrooms, milk, egg yolks, and beef liver.

Natural Sources of Vitamins B C and D

Your body is like a machine that needs fuel to keep going. Vitamins and minerals are these fuels that help maintain the body’s normal function and also aid in proper growth and development, as well as fight diseases. Get your body in the right condition by loading up these essentials from the natural sources of Vitamins B, C and D.

If you’re looking for some help with prioritizing your health so you can live a happier, healthier, more joy-filled life, I highly recommend checking out Crystal Paine’s new course, 15 Days to a Healthier You.

In this course, Crystal shares all of her proven strategies that have helped her rebuild her own health! After making some life-altering changes in her self-care regimen, Crystal found herself recharged and refueled in a way she never thought possible.

And because these changes made such an enormous impact on her personal life, she decided to compile all of her tips and strategies into a full-length 15-day course to help those of us who want to overhaul our health and grab hold of that vibrant, healthy life we’re all dreaming of.

When you buy this 15-day course, you’ll get immediate access to …

  • 15 daily videos lessons — one for each day of the course.
  • Daily projects to help you on your own journey to live a healthier life.
  • Some of my favorite recommended resources (links, books, podcasts) to go along with each day’s lesson.
  • A PDF workbook including the entire course lessons that you can download and print.
  • Access to the 15 Days to a Healthier You Facebook group!
  • BONUS access to the original 15 Days to a Healthier You video series!

Get the help you need to live a stronger, healthier, more joy-filled life today by signing up for 15 Days to a Healthier You today!

Click on the image to find sign up:

Image Credits: Shutterstock, Shutterstock

Discover more from Everyday Gyaan

Subscribe to get the latest posts to your email.

An inspirational writer, a creativity and writing trainer/coach, I write about life, gratitude, healing, wellness, relationships at Everyday Gyaan. I offer training/coaching to anyone looking to explore their creativity and heal through writing via The Frangipani Creative, located in Secunderabad, India. You can also find me on Instagram, Facebook and Twitter. Sign up for my weekly newsletter, Bytes of Gyaan, on Substack.

9 Comments on “Natural Sources of Vitamins B C and D

  1. Corinne this reminds me of a meal at home whey father in law lists out the benefit of each food item on the table and insists that I have it because it is food for me . I keep telling him that there is nothing wrong with me !

  2. Doctors here in the United States now commonly test (especially women) for vitamin D deficiency. In our northern clime, it is especially easy to have insufficient levels, especially in our winter. My husband and I both take vitamin B and vitamin D supplements, but there is nothing like getting your vitamins directly from food. I love the analogy of food being the fuel for the body – it is so true that you put good quality, nutritious food into your body “system”.

  3. Super informative post, I also believed food has amazing healing power, we need to learn use them wisely and doing that we can prevent so many life style diseases. thanks for sharing this wonderful info with us.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.