You’ve heard all your life that vitamins and minerals are necessary for a healthy brain and body.  Most of us have taken supplements and given them to our children as insurance that we’re getting enough of these essential nutrients. However, experts agree the best way to get nearly all of the necessary vitamins and minerals is by eating them. At Modern Kids Design, we’ve compiled a sampling of some of the most nutrient-rich foods—something for every palate from peanut butter to Alaskan King crab—to help you keep your family healthy, naturally. 🙂

Vitamins in Real Food

Vitamin A: Sweet potatoes, yams, squash, carrots, beef liver, spinach, fish, milk, eggs, carrots, shrimp, fortified cereals, pumpkin, kale, cantaloupe, apricots, peaches, papayas, and mangos

Vitamin B1: (see THIAMIN)

Vitamin B2: (see RIBOFLAVIN)

Vitamin B3 (see NIACIN)

Vitamin B5 (see PANTOTHENIC ACID)

Vitamin B6: Eggs, spinach, chickpeas (garbanzo beans), seeds, red meat, fish, beef liver, potatoes, bananas, poultry, and fortified cereals

Vitamin B12: Clams, beef liver, red meat, poultry, trout, salmon, tuna, milk, cheese, eggs, and fortified cereals

Vitamin C: Orange juice, sweet red peppers, kiwi fruit, broccoli, brussels sprouts, cantaloupe, oranges, limes, lemons, strawberries, guava, peppers, tomatoes, and spinach

Biotin: Whole grains, organ meats, egg yolks, soybeans, and fish

Calcium: Dairy products, tofu, kale, Chinese cabbage, fortified fruit juices, and cereals

Choline: Milk, eggs, liver, and peanuts

Vitamin D: Swordfish, salmon, tuna, sardines, mackerel, cod liver oil, egg yolks, and fortified milk, breakfast cereals, yogurt, soy milk, and orange juice

Vitamin E: Wheat germ oil, sunflower seeds, almonds, vegetable oils, green leafy vegetables, avocados, and whole grains

Folate: Asparagus, orange juice, beef liver, spinach, dark leafy green vegetables, legumes, fruit, nuts, dairy products, and fortified cereals

Iron: Red meat, fish, turkey, chicken, chicken liver pork (heme iron) and lentils, prunes, spinach, and beans (nonheme iron)

Vitamin K: Cabbage, liver, eggs, milk, kale, broccoli, Brussels sprouts, spinach, and greens (collard, turnip, mustard, and beet)

Lycopene: Asparagus, tomatoes (cooked and raw), parsley, and watermelon

Lysine: Red meat, nuts, legumes, and soybeans

Magnesium: Wheat bran, almonds, cashews, and spinach

Niacin: Peanuts, peanut butter, red meat, potatoes, beef and chicken liver, fish, dried yeast, mushrooms, and fortified cereals

Omega-3 fatty acids: Vegetable oil, green vegetables, nuts, seeds (ALA), and fish (EPA and DHA)

Pantothenic acid: Whole grains, broccoli, mushrooms, chicken, avocados, and tomato products

Potassium: Sweet potato, tomato paste, beet greens, potatoes, red meat, chicken, and fish

Riboflavin: Green leafy vegetables, asparagus, broccoli, meat, beef liver, eggs, peas, lentils, dairy, meat, eggs, nuts, and fortified cereals

Selenium: Brazil nuts, and canned tuna

Thiamin: Lean meats, pork, ham, beans, pine nuts, watermelon, squash, wheat germ, dried yeast, soy milk, soybeans, peas, and fortified breads, cereals, and pasta

Zinc: Oysters, red meat, poultry, and crab

How do you get your family the vitamins they need to be strong and healthy? We enjoy hearing from you at healthyliving@modernkidsdesign.com. As always, thanks for reading!