Medical Health Information

Food sources of vitamins

Vitamin A

Vitamin A (retinol), directly usable, is in animal products.
Provitamin A (precursor of vitamin A) is found mostly in plants of orange, yellow and green.

Main animal sources
• Fatty fish
• Offal
• Milk, cream
• Butter
• Egg yolk
• Cheeses

Main plant sources
• Citrus
• Carrots
• Pumpkin
• Apricot
• Mango
• Melon
• Chou
• Spinach, watercress, lamb's lettuce, wild lettuce
• Peppers
• Parsley

Vitamin B group

Main plant sources
• Flour and whole grains
• Germ of cereals
• Pulses
• Brown Rice
• Some vegetables, especially green leafy vegetables that are rich in dark Vitamin B9 (watercress, spinach, kale, lamb's lettuce and other salad)
• Some dried fruit

Main animal sources
• Fish, meat, offal (liver, kidney) rich in vitamin B12
• Milk and milk products
• Eggs
• Oysters

Deficiencies in vitamins B1, B3, B6 and B9 are quite common in the elderly.
Deficiencies in vitamins B6 and B9 are seen in women on the pill, people in cancer treatment and in some medicines (antibiotics, antipsychotics ...).
Deficiencies in vitamin B9 (folic acid) are found in pregnant women.
The strict vegetarian diets promote vitamin B12 deficiency (risk of anemia).
Alcohol promotes deficiencies in vitamins B1, B6 and B12.
Deficiencies in vitamins B5 and B8 can cause hair loss, nail changes.

Vitamin C (ascorbic acid)

It is mostly found in large quantities in fruits and vegetables, including fruit acids and the greenest leaves of vegetables.

Main sources
• Fruits:
- Citrus (oranges, lemons, tangerines);
- Red fruit (blackcurrants, strawberries, blackberries);
- Kiwi, papayas, guavas.
• Fresh vegetables: peppers, watercress, spinach, cabbage, tomatoes, potatoes, onions, broccoli
• Herbs (parsley, chives, sorrel, chives)

Vitamin C enhances the absorption of iron from vegetables: fresh orange juice can triple the absorption of iron from cereals breakfast.

Food sources of vitamins Tips

Vitamin C (ascorbic acid)
It is mostly found in large quantities in fruits and vegetables, including fruit acids and the greenest leaves of vegetables.

Main sources
• Fruits:
- Citrus (oranges, lemons, tangerines);
- Red fruit (blackcurrants, strawberries, blackberries);
- Kiwi, papayas, guavas.
• Fresh vegetables: peppers, watercress, spinach, cabbage, tomatoes, potatoes, onions, broccoli
• Herbs (parsley, chives, sorrel, chives)
Vitamin C enhances the absorption of iron from vegetables: fresh orange juice can triple the absorption of iron from cereals breakfast.

Vitamin D (calciferol)

It is found mainly in animal products.

Main sources
• Oily fish from cold seas (salmon, halibut, herring, sardines, tuna ...)
• Egg yolk
• Offal (liver)
• Butter
• Dairy

The majority of vitamin D is synthesized in the skin by the action of the sun's ultraviolet risks of deficiency are mainly:
- Elderly people who leave little;
- Persons to very dark skin (the pigmentation of the skin reduces the penetration of ultraviolet rays);
- Infants and young children, in whom supplementation is routine for good growth.

Vitamin E (tocopherol)

Main plant sources
• Oils and margarines (sunflower, corn, grapeseed)
• Wheat germ
• Nuts (almonds, hazelnuts)
• Greens
• Some vegetables (fennel, asparagus, salsify)

Real deficiency of vitamin E is rare in adults.

Vitamin K (phylloquinone)

It is found mainly in animal products.

Main animal sources
• Offal
• Butter
• Egg yolk
• Cheeses
Main plant sources
• Family of cabbage (cauliflower, Brussels sprouts, red cabbage, sauerkraut, broccoli)
• Spinach
• Asparagus
• Soybeans
• Tomato

Deficiencies are rare.
Persons on anticoagulant therapy (oral anticoagulants) should avoid foods richest in vitamin K that interfere with their treatment.