vitamins found in food

Quick Guide to Vitamins In Your Diet

The earth provides all the nutrients you need to sustain energy, support growth and development, encourage healthy sleep patterns, and improve vital functions while reducing risk of disease.  A nutrient-dense diet is your best defense against aging and non-communicable disease.

Knowing which food provides you with what nutrient isn’t always so easy to remember. That’s why your best bet is to eat the rainbow– a diet full of colorful produce.

To make sure you are getting enough of all that nature offers, here is a cheat sheet explaining which vitamins are found in certain foods.



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  • Hi Kellie,

    Thanks! I think a blog post on this topic would be great. I did read the article and now I’ve got a few terms floating around in my head – prebiotics, probiotics, digestive enzymes. I may be over complicating things, but an outline would really help if you plan on addressing this in the future. Also some examples.

    I took New Chapter Probiotic All-Flora once and had the worst digestive troubles. I felt better immediately after I stopped taking it. I’d love to learn more about digestion :-)

  • I think it is also a good idea to note that mainstream farming practices deplete our foods of much of the vitamins we ‘think’ we are getting because we are eating well, lots of colorful veggies, leafy greens and all. So, it is also important to purchase the more expensive organic and heirloom varieties of vegetables, thereby supporting smaller farmers and helping reintroduce varieties of vegetables that are not manipulated to look good on the shelf and have more of the vitamins we think we are getting when we purchase from big box grocery stores. I am also looking to try a -truly- cage free, free range, antibiotic free chicken, not chickens who have spent there lives indoors, had the doors open for a day (where they do not venture out in pure fear of the difference) just to be able to label them free range. If you are eating mainstream farm foods, you may well NEED to take vitamins, unfortunately.

  • Alicia, you make a very valid point. I am certain many of us will face times in life– whether due to medical treatment, illness, aging, amongst other things– that we will have to take up practice not previously used. I am curious to see how this experiment goes and can’t wait to hear about it.

  • Thank you for opening up and sharing your story, PJ. I do believe that vitamin supplements have a place in the diet of those with a particular deficiency– as your case states.

    However, I also like to keep a community on my site that allows for others to share their views and opinions openly through engaging discourse. We may not all agree on all things at all times, but keeping an open mind and engaging yourself in a way that shares your viewpoint without using language that discredits or belittles others is far more appropriate in this setting.

    I believe that those of us who claimed we do not enjoy taking vitamins expressed a personal opinion on the matter and did not make bold claims that vitamins in general should not be used by anyone.

    I share information on my site as a means to inform people on how to live an healthy, active lifestyle. Nothing more. Nothing less. I do not ever encourage candor that obstructs the views of others and I do not condone anyone lashing out directly at my readers.

  • Hi Evelyn! What a great question. I should write a blog post addressing this topic. I wrote this article on pre and probiotics for a client of mine:

    Digestive enzyme supplements help you digest your food better. Enzymes are a protein that facilitate chemical reactions inside your body. You have different ones for all sorts of biological function. The enzymes in your food may die during the cooking process, so taking digestive enzyme supplements can provide what is missing from your food. They will help to reduce gastric issues like bloating, indigestion, ect. And they can help relieve symptoms of food intolerance and allergies because they provide that specific protein needed to complete the digestive process.

  • For most of my life I didn’t take vitamins either for the same reason that Malita and Kellie don’t. I ate well and felt great and had energy for days, etc. Lately, at a tad over 40yo and post-hysterectomy (no hormones in the ole tank anymore) I’m reviewing them more closely. It takes me longer to recover from workouts, my long workdays sap more energy, and I’m generally a bit more run-down then I used to be. It’s a natural combination of being busy and aging but I’d like to regain my ‘zest’ so I can keep doing what I love doing.

    Eating well helps tremendously and I can surely feel it when I don’t get enough leafy greens for a few weeks, but I’ve decided to begin adding a few viamins into my diet as an experiment. The worst that can happen is that I feel no difference and move on to another possible alternative.

    PJ, your unhealthy experience with body image and poor eating habits have, understandably, colored your view on nutrition. Take this for what it’s worth (one stranger’s internet opinion to another) but as an outsider reading your comments it sounds like you’ve grasped onto vitamins as the savior to your poor choices. You post doesn’t mention eating healthy food, only that you are sure to take your vitamins. Acknowledging proper nurishment is an important step and I applaude you but do not let your adherance to vitamins be an excuse to continue to eat poorly or, worse even, not eat at all. There are untold benefits to physically eating and digesting quality food.

    Finally, I haven’t seen your name in comments before and I’m a regular reader so I suspect you are fairly new to Kellie’s site. Please take the time to read some of Kellie’s other articles and postings because you will find her to be one of the least judgemental or holier-than-thou writers out there today.

  • I’ll take vitamin supplements until I roll over the haystack. You see, I UNDERSTAND first-hand the need for vitamin supplements, as yall obviously, chillingly, do not. I had a two year bout of severe anorexia, not throwing-up bulimia, but straight-up restrictive anorexia. You do Not Understand the need of taking vitamins if you do not deplete your body to the point of failure. I was 5’11 at 120 lbs. I was Ordered to take vitamins and drink either Ensure or Booth drinks Every Day by the rehab, since I had started to have heart problems from the anorexia, which freaked me out into rehab. I was not even eating normally, you cant forcefeed a starving person and risk overloading their body-it taxes the heart, so you start out consuming 400 calories a day, 600 calories a day, 800 calories a day….etc.

    There were days when all I would drink was a 200 calorie Ensure Loaded with electrolytes and vitamins and take vitamin gummies. And thats it, thats all I would be consuming for the entire day besides Golden Graham 100 cal-pack at snack time before bed.

    I Got SO Much Better, Miraculously, SO MUCH BETTER, from just eating those vitamins. It was Incredible. If yall are eating each of Everything overall and getting your vitamins on a 2,000 calorie lifestyle, which a lot of ambitious women daresay do not, then go take your d— vitamins, stop being ‘Holier than thou’ and insulting the practice. Go get kid-vitamin gummies for God’s sake if you dont like ‘horse pills’. Youre all acting like a bunch of snotty fools about something as silly as getting adequate nutrition for your body over internet postings; Pretty Sure thats Type A personality behavior. Stop the snottiness ‘I dont need vitamins because I am already 100% perfect in my nutrition’ and take the vitamins needed for your daily consumption. Use a food journal, track the foods you eat n a regular basis, and add vitamins to supplement the pitfalls of the level of each needed item. 1 gram of protein oer body weight. Just dont do the ‘Holier than Thou’ routine, its downright ignorant. Its easy to be ignorant when you do not see the effects of your nutrition so severely as I did throu depleting my body of Everything; I never supplemented my vegan diet with vitamins until after rehab for anorexia.

  • Hi Kellie,

    Thanks for the info – I was just recently introduced to your website. Can you expand a bit on the enzymes and probiotics? What exactly do you take and what is the difference between the two? I thought the end goal is the same.


  • Hi Aerin! I’m sorry you can’t seem to pull up the whole image. Here is the link to the code if you’d like to share it on your site (just copy and paste):

  • Hi Kellie,

    I can only see down to Vitamin E in the infographic, and then it sort of cuts off. Does it actually go lower down the alphabet than that?
    I’d love to re-post it in my community for Health and Phys Ed teachers in Canada.

    Aerin :)

  • I don’t take vitamins either. I do take digestive enzymes, probiotics, and omega-3’s, though. But I prefer a nice hearty salad, eggs, fish, beef, and other yummy foods over little pills.

  • I hate vitamins – the large horse pills that cost an arm and a leg, forgetting to take them, wondering if they do any good at all or am I just flushing it all away – it’s funny that people assume because I’m healthy that I take vitamins, then I tell them I don’t and they look at me as if I just said aliens landed in my backyard. I’ve always suspected if you eat a well rounded diet rich in real foods, especially veges, then you’re good to go!

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