Vitamins are essential substances the body needs to grow and develop normally. The body does not make vitamins; they must be consumed from food. People who eat a variety of healthy foods from all of the food groups are more than likely meeting their vitamin needs, according to the National Institutes of Health MedlinePlus.
Grains
Grains are a major source of B vitamins, according to the U.S. Department of Agriculture. B vitamins play a role in the metabolism of food substances into energy. One slice of wheat bread contains 0.093 mg of thiamin, 0.078 mg of riboflavin, 1.29 mg of niacin, 0.205 mg of pantothenic acid, 0.030 mg of vitamin B6, 21 mcg of folate and 4.7 mg of choline. One cup of cooked enriched pasta contains 0.384 mg of thiamin, 0.190 mg of riboflavin, 2.365 mg of niacin, 0.157 mg of pantothenic acid, 0.069 mg of vitamin B6, 102 mcg of folate and 9.6 mg of choline.
Fruits
People who eat a lot of fruit have lower rates of heart disease, cancer and diabetes, according to the USDA. Fruits contain vitamin C, an important antioxidant that protects cells from free radical damage. One medium orange contains 82.7 mg of vitamin C, 0.095 mg of thiamin, 0.071 mg of riboflavin, 0.595 mg of niacin, 0.365 mg of pantothenic acid, 0.111 mg of vitamin B6, 48 mcg of folate, 11 mg of choline,17 mcg of vitamin A and 0.21 mg of vitamin E. One cup of fresh blueberries contains 14.4 mg of vitamin C, 0.055 mg of thiamin, 0.061 mg of riboflavin, 0.619 mg of niacin, 0.184 mg of pantothenic acid, 0.077 mg of vitamin B6, 9 mcg of folate, 4 mcg of vitamin A and 28.6 mcg of vitamin K.
Vegetables
Vegetables are nutrient-dense, meaning they contain a significant amount of vitamins and minerals in only a few calories. The USDA recommends choosing more dark green and orange vegetables because they have the highest nutrient content. One cup of raw spinach contains 8 mg of vitamin C, 0.023 mg of thiamin, 0.057 mg of riboflavin, 0.217 mg of niacin, 0.020 mg of pantothenic acid, 0.059 mg of vitamin B6, 58 mcg of folate, 141 mcg of vitamin A and 145 mcg of vitamin K. One medium raw carrot contains 3.6 mg of vitamin C, 0.040 mg of thiamin, 0.035 mg of riboflavin, 0.600 mg of niacin, 0.167 mg of pantothenic acid, 0.084 mg of vitamin B6, 12 mcg of folate, 509 mcg of vitamin A and 8.1 mcg of vitamin K.
Meats
Meat is a source of vitamin E, according to the USDA. Vitamin E is also an antioxidant. A 3.5-oz. serving of roasted chicken breast contains 0.070 mg of thiamin, 0.114 mg of riboflavin, 13.712 mg of niacin, 0.965 mg of pantothenic acid, 0.6 mg of vitamin B6, 4 mcg of folate, 0.34 mcg of vitamin B12, 6 mcg of vitamin A and 0.27 mcg of vitamin E. A 3.5-oz. serving of roast beef contains 0.070 mg of thiamin, 0.126 mg of riboflavin, 6.933 mg of niacin, 0.514 mg of pantothenic acid, 0.545 mg of vitamin B6, 8 mcg of folate, 1.53 mcg of vitamin B12 and 0.40 mg of vitamin E.
Milk
Fortified dairy foods provide vitamin D, an important vitamin for bone health. One cup of fortified milk contains 0.11 mg of thiamin, 0.446 mg of riboflavin, 0.230 mg of niacin, 0.875 mg of pantothenic acid, 0.091 mg of vitamin B6, 12 mcg of folate, 1.23 mcg of vitamin B12, 149 mcg of vitamin A, 0.02 mg of vitamin E and 2.9 mcg of vitamin D.
References
- USDA MyPyramid: Inside the Pyramid
- "Krause's Food, Nutrition and Diet Therapy"; L. Kathleen Mahan, MS, RD, CDE, Sylvia Escott-Stump, MA, RD; 1996
- MedlinePlus: Vitamins
- USDA Nutrient Database
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