by Healthy Living Magazine

These are the 13 essential vitamins: A, C, D, E, K and the B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6), biotin (B7), folate (B9), and cobalamin (B12).
Vitamins A, D, E and K are stored in our fatty tissues. The others are water-soluble so they must be replenished regularly. Vitamin B12 is the only water-soluble vitamin that is stored in the liver.

The best way to get enough of these essential vitamins is to eat a healthy well balanced diet.

VITAMIN A

• salmon and other cold water fish
• egg yolks
• fortified dairy products

VITAMIN C

• citrus fruits
• juices
• melons
• berries
• peppers
• broccoli
• potatoes

VITAMIN D

• fortified milk
• fortified soy/rice beverages
• butter
• egg yolks
• fatty fish
• fish liver oil

VITAMIN E

• eggs
• vegetable oils
• margarine
• mayonnaise
• nuts and seeds
• fortified cereals

VITAMIN K

• spinach
• broccoli
• liver
• green leafy vegetables

B1

• pork
• legumes
• nuts and seeds
• grains
• fortified cereals

B2

• lean meat
• poultry
• dairy products
• fortified soy/rice beverages
• raw mushrooms
• fortified cereals

B3

• lean meats
• poultry
• seafood
• milk
• eggs
• legumes
• fortified breads and cereals

B5

• almost all foods

B6

• meat
• fish
• poultry
• grains
• cereals
• bananas
• green leafy vegetables
• potatoes
• soybeans

B7

• egg yolks
• soybeans
• whole grains
• nuts
• yeast

B9

• liver
• yeast
• leafy green vegetables
• asparagus
• orange juice
• avocados
• legumes

B12

• all animal products