Many foods contain one or more of vitamins A, C, E or B-3, the B-complex vitamin niacin, but not many foods are good sources of all of these nutrients. Often, the best way to get each of these vitamins is from products whose ingredients are natural sources of one or more of the vitamins. You can also get these vitamins from fortified foods.
A trip to the grocery store can yield all you need to provide vitamins A, C, E and B-3. Orange vegetables, such as carrots, orange squash or sweet potatoes, are rich in vitamin A, according to the Linus Pauling Institute's Micronutrient Information Center. Vitamin C is in a variety of vegetables, such as broccoli, bell peppers, potatoes and tomatoes, and vitamin E can come from soybean oil or other healthy oils. Good sources of vitamin B-3 include protein foods, such as turkey, chicken, fish, beef and beans.
Whether you make your own from scratch, buy a packaged kit at the store or order one from a restaurant, a salad can contain vitamins A, C, E and B-3. Get vitamin A and C from dark green leafy vegetables, such as spinach, carrots, tomatoes and red peppers. Vitamin E can come from additions such as nuts, peanuts or avocado slices, as well as salad dressings made with healthy oils, such as olive oil. Your vitamin B-3 can come from turkey or tuna as a topping.
Meal Replacement Products
Meal replacement products are often fortified with many essential vitamins and minerals, and you might be able to find one with vitamins A, C, E and B-3, along with other micronutrients. Possibilities include energy bars, diet bars or shakes and protein bars or shakes. However, getting your nutrients from processed diet products is not as healthy as getting them from fresh foods, which provide other nutritional components such as dietary fiber.
Fortified hot or cold breakfast cereals might be fortified with vitamins A, C, E and B-3, and you can read the nutrition information on the box to find out. You can eat your cereal with other nutritious foods to increase the vitamin content. For example, top your cereal with cantaloupe or mango if you want more vitamin A, or raspberries, strawberries or citrus fruits for more vitamin C. For extra vitamin E or B-3, add peanut butter or other nuts to your cold cereal or oatmeal.
- Mayo Clinic: Dietary Supplements -- Nutrition in a Pill?
- U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2010
- Linus Pauling Institute's Micronutrient Information Center: Niacin
- Linus Pauling Institute's Micronutrient Information Center; Vitamin A
- Linus Pauling Institute's Micronutrient Information Center; Vitamin C
- Linus Pauling Institute's Micronutrient Information Center; Vitamin E