Vitamins and minerals are greatly attainable from the common foods we eat. So, in advance you reach for the vitamin jar, try consuming your vitamins from regular nutritions. Here are some of the best sources.

Vitamin A (Retinol)- which supports vision, skin, bone and tooth growth, immunity and reproduction, you can find in mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver, dark green leafy vegetables, deep orange fruits and vegetables.
Vitamin B1 (Thiamine)- which is necessary for turning carbohydrates into energy and supports energy metabolism and nerve function, can be found in spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk, fish, milk, fortified breads and cereals, dried beans.
Vitamin B2 (Riboflavin)- which supports energy metabolism, normal vision and skin health, is very important for body growth and converting carbohydrates into energy, you can find in lean meats, eggs, nuts, green leafy vegetables, spinach, broccoli, mushrooms, milk, liver, oysters, clams.
Vitamin B3 (Niacin)- which aids the digestive system, skin, nerves and is useful for converting carbohydrates into energy, supports energy metabolism, can be found in lean meats, eggs poultry, fish, nuts, spinach, potatoes, tomato juice, chicken breast, tuna (canned in water), liver, shrimp.
Vitamin B6 (Pyroxidine)- which supports amino acid and fatty acid metabolism, red blood cell production, helps produce antibodies, the break down of proteins tissue and the formation of haemoglobin in red blood cells, you can find in beans, nuts, legumes, eggs, meats, fish, whole grains, bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast.
Vitamin B9 (Folic Acid)- what helps tissue and cell function including the formation red blood cells and DNA, you can find in beans, legumes citrus fruit, whole grains, dark green leafy vegetables, poultry, pork, shellfish and liver.
Vitamin B12 (Cobalamin)- what is essential in minute amounts for the formation of nucleoproteins, proteins, and red blood cells, and for the performance of the nervous system, recycles important enzymes essential to maintain the health of blood, nerves and other cells, can be found in eggs, meat, poultry, shellfish, milk and milk products,
Vitamin C (Ascorbic Acid)- which promotes healthy teeth and gums and maintains healthy tissue and helps with the absorption of iron, collagen synthesis, amino acid metabolism, helps iron immunity, antioxidant, can be found in spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries, Citrus fruit, strawberries, tomatoes, greens, sweet potatoes, cantaloupe melon. Most other fruits and vegetables also contain some vitamin C.
Vitamin D- aids bone mineralization, helps maintain healthy teeth and bones by promoting the absorption of calcium, also helps maintain levels of calcium and phosphorus in the blood, you can find it in fortified milk, egg yolk, liver, fatty fish, butter, cereals, cheese, cream, margarine and self-synthesis via sunlight.
Vitamin E- which helps with the formation of red blood cells, the utilisation of vitamin K and the protection of cell membranes as well as maintaining circulation, nerves and muscles and helps wounds to heal without scarring, regulation of oxidation reactions, supports cell membrane stabilization and is a antioxidant, you can obtain from wheat germ, corn, nuts and seed, green leafy vegetables, avocados, asparagus, vegetable oils, margarine, polyunsaturated plant oils (soybean, corn and canola oils), sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod.
Vitamin K- which is very impoortant for synthesis of blood-clotting proteins, regulates blood calcium, Aids blood coagulation which is particularly important for cuts and wounds, aids blood coagulation which is particularly important for cuts and wounds, can be found in green leafy vegetables, cereals, whole grains, cauliflower, broccoli, Brussels sprouts, spinach, cabbage, liver.