Vitamins: The Quick List

Here’s a handy list of essential vitamins and whole-food sources to help you nourish your body naturally—perfect for homesteaders, wellness advocates, and anyone embracing intentional nutrition:

Vitamin A – Supports vision, immunity, and skin health

Sources: Carrots, sweet potatoes, winter squash, spinach, kale, pasture-raised eggs, liver

Vitamin B1 (Thiamine) – Helps convert food into energy, supports nerve function

Sources: Whole grains, sunflower seeds, pork, peas

Vitamin B2 (Riboflavin) – Aids in energy production and skin health

Sources: Eggs, almonds, spinach, yogurt, mushrooms

Vitamin B3 (Niacin) – Supports metabolism and DNA repair

Sources: Chicken, turkey, peanuts, whole wheat, legumes

Vitamin B5 (Pantothenic Acid) – Essential for hormone production and energy

Sources: Avocados, sweet potatoes, mushrooms, eggs

Vitamin B6 – Supports brain development and immune function

Sources: Chickpeas, bananas, potatoes, salmon

Vitamin B7 (Biotin) – Promotes healthy hair, skin, and nails

Sources: Eggs, almonds, sweet potatoes, spinach

Vitamin B9 (Folate) – Vital for cell growth and pregnancy health

Sources: Leafy greens, beets, citrus fruits, lentils

Vitamin B12 – Supports nerve function and red blood cell formation

Sources: Eggs, dairy, meat, fish (especially sardines and salmon)

Vitamin C – Boosts immunity and collagen production

Sources: Bell peppers, citrus fruits, strawberries, broccoli

Vitamin D – Supports bone health and immune function

Sources: Sunshine, mushrooms, pasture-raised eggs, salmon

Vitamin E – Protects cells from oxidative damage

Sources: Sunflower seeds, almonds, spinach, avocado

Vitamin K – Essential for blood clotting and bone health

Sources: Kale, mustard greens, broccoli, Brussels sprouts