Although consuming vitamins is a convenient method of obtaining the nutrients your body needs to function properly, vitamins can be more expensive than purchasing food. In addition, vitamins do not provide any calories, which your body needs for energy; athletes and other highly active individuals have high calorie needs, so consuming food is important.
Vitamin A
As the Linus Pauling Institute at Oregon State University explains, the name vitamin A refers to a number of similar compounds, including beta-carotene and retinol. The substances that comprise vitamin A encourage red blood cell production, healthy vision and proper growth and development, among other tasks. The institute explains the best sources of vitamin A include cod liver oil, eggs and carrots, so consuming these foods may be an adequate replacement for a vitamin A supplement.
Vitamin B
Like vitamin A, vitamin B comprises several different substances. There are eight forms of B vitamins: B1, B2, B3, B5, B6, B7, B12 and folic acid. According to online health resource MedlinePlus, leafy vegetables, fish, poultry and eggs are rich sources of B vitamins. Consuming eggs may be an adequate substitute for both vitamin A and vitamin B supplements, but you should check the nutritional information on any supplements you intended to replace before making dietary changes.
Vitamin C
Vitamin C, also known as ascorbic acid, is important for a variety of functions, including maintaining bones and teeth and helping to heal wounds, notes the University of Maryland Medical Center. If you are looking for a substitute for a vitamin C supplement, you may wish to increase your intake of oranges, broccoli, strawberries, watermelon and grapefruit, as those foods are rich in vitamin C.
Vitamin D
Vitamin D helps your body absorb calcium and also prevents diseases such as rickets and osteomalacia, which causes weak bones. Vitamin D can be absorbed through sunlight, and is available only in a select few foods, including cod liver oil, salmon, tuna and vitamin D-fortified milk. You should note that vitamin D is fat-soluble, so be sure to eat a source of fat when consuming vitamin D-rich foods.
Vitamin E
Vitamin E is referred to as an antioxidant, as it can help protect your body from free radical damage. In addition, you should be sure to consume adequate levels of vitamin E to avoid side effects such as impaired balance, muscle weakness and eye damage, notes the Linus Pauling Institute. Foods rich in vitamin E that could act as substitutes for vitamin supplements would be olive oil, almonds, spinach, soybean oil and avocado, according to the institute.
Vitamin K
Vitamin K is important because it helps your blood clot and supports bone health. According to the University of Maryland Medical Center, the food sources highest in vitamin K include green tea, beef liver, broccoli and spinach, so consuming a diet rich in those foods could act as a substitute for a vitamin K supplement.
References
- Linus Pauling Institute at Oregon State University: Vitamin A
- Medline Plus: B Vitamins
- University of Maryland Medical Center: Vitamin C
- National Institutes of Health: Dietary Supplement Fact Sheet: Vitamin D
- Linus Pauling Institute at Oregon State University: Vitamin E
- University of Maryland Medical Center: Vitamin K
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