Natural Sources of Minerals and Vitamins

Fresh foods are the richest sources of vitamins and minerals, especially when compared to canned or processed options. Wild vegetables and forest fruits often contain even more nutrients than their cultivated counterparts. However, many vitamins degrade over time, particularly through cooking or drying. Vitamins should not be viewed as a replacement for food, as many of them require other nutrients for proper absorption. Moreover, the human body needs not only vitamins but also proteins, carbohydrates, fats, and a wide range of minerals for optimal health.

Foods and Their Key Vitamins & Minerals

Use this reference table to easily identify which whole foods provide specific nutrients.

Food	Key Nutrients (Vitamins & Minerals)
Avocado	Vitamin B3, Vitamin B9, Vitamin F
Almonds	Vitamin F
Bananas	Vitamin B6
Beef Kidneys	Copper, Selenium, Vitamin B1, B2, B5, B9, B12
Pork Kidneys	Copper, Selenium, Vitamin B1, B2, B9, H
Veal Kidneys	Vitamin B1
Pumpkin	Vitamin A, B9, B15 (in seeds)
Cereal Grains	Copper, Calcium
Beets	Potassium, Vitamin B9
Tea Leaves	Vitamin P, Vitamin U
Melon	Vitamin H, Inositol
Peas	Copper, Vitamin B6, B9, Inositol
Grapefruit	Vitamin C, Inositol, Vitamin P
Grapes	Copper, Potassium, Inositol, Vitamin P
Whole Grain Bread	Vitamin B1
Apples	Vitamin C, Vitamin P
Strawberries	Vitamin C
Eggs	Zinc, Phosphorus, Iron, Calcium, Selenium, Vitamin A, B1, B5, B6, B12, D, E, H, Choline, K, Q
Cod Liver	Vitamin D
Beef Liver	Copper, Selenium, Vitamin A, B1, B2, B3, B5, B6, B9, B12, B13, D, H, Choline, Inositol, Q
Pork Liver	Copper, Vitamin A, B1, B2, B3, B5, B6, B13, H, Choline
Veal Liver	Vitamin A, B1, B2, B3, B5, B6, B13
Yogurt	Vitamin K
Coffee	Magnesium
Apricots	Potassium, Vitamin A, B9, P
Cocoa	Iron
Cauliflower	Vitamin C
Kefir	Vitamin K
Kohlrabi	Vitamin C
Green Cabbage	Vitamin C, Vitamin P
Brussels Sprouts	Vitamin C, Vitamin P
Peanuts	Vitamin B1, B3, F, Inositol
Nettle	Vitamin K
Potatoes	Potassium, Vitamin A, B9
Pears	Potassium, Vitamin B9, P
Corn	Vitamin A
Blackberries	Vitamin P
Cabbage	Vitamin B9, C, H, Inositol, K, U
Yeast	Chromium, Vitamin B1, B2, B3, B5, B6, B9, B13, B15, E, H, Inositol
Flaxseeds	Vitamin F
Hazelnuts	Vitamin H
Lemons	Vitamin C
Watermelon	Vitamin A
Alfalfa	Vitamin K
Onions	Potassium, Selenium
Legumes	Copper, Zinc, Manganese
Margarine	Vitamin E
Butter	Vitamin D
Olives	Copper
Wheat Bran	Vitamin B1, B3, Inositol, K
Meat	Copper, Zinc, Phosphorus, Iron, Potassium, Selenium, Vitamin A, B1, B3, B6, B12, Carnitine, Q
Dill	Vitamin C, Vitamin P
Dairy Products	Zinc, Calcium, Vitamin A
Milk	Zinc, Phosphorus, Iodine, Calcium, Vitamin A, B13
Walnuts	Copper, Potassium, Selenium, Vitamin F, Q
Oats	Vitamin B5
Green Bell Pepper	Vitamin C, Vitamin P
Tomatoes	Potassium, Vitamin A, B9, H, U
Beans	Copper, Vitamin B9
White Mushrooms	Vitamin D
Parsley (Leaves)	Vitamin A, B9, C, P, U
Brown Rice	Zinc, Chromium, Potassium, Magnesium, Manganese, Vitamin B1, B3, B5, B6, B15, H, Q
Rice Germ	Vitamin E
Beer	Vitamin B1
Seafood	Vitamin B1
Oranges	Vitamin B9, C, P
Wheat Germ	Vitamin E, F, Inositol
Wheat Grain	Zinc, Chromium, Potassium, Magnesium, Manganese, Vitamin B1, B2, B9
Rye	Vitamin B9, H
Horseradish	Vitamin C, P
Fish	Phosphorus, Iodine, Potassium, Selenium, Vitamin B3, B6, Q
Raw Fish	Vitamin B12
Black Currants	Vitamin C, P
Fish Meal	Vitamin B12
Fish Oil	Vitamin A, D, K
Cheese	Zinc, Phosphorus, Calcium, Selenium, Vitamin B9, B12, D
Figs	Vitamin B3
Lentils	Iron, Selenium
Soybeans	Magnesium, Manganese, Vitamin F, H
Spinach	Vitamin A, B1, B9, C, K, U
Beef Heart	Copper, Vitamin B12, Inositol, Q
Sunflower Seeds	Vitamin F
Sesame Seeds	Vitamin B15
Champignons	Selenium, Vitamin D, H
Carrots	Vitamin A, B9, E
Rose Hips	Vitamin C, P
Shellfish	Copper, Zinc, Iron, Iodine, Selenium
Dried Plums	Potassium, Vitamin B3
Squash	Potassium, Vitamin K
Cherries	Potassium, Vitamin P
Canned Tuna (in oil)	Selenium
Vegetable Oils	Vitamin E, F, K, Q
Sour Cherries	Vitamin B9
Whole Grains	Zinc, Chromium, Potassium, Magnesium, Manganese, Vitamin B1, B15, Q