Vitamins and natural food sources

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Regular Member

Date Joined Oct 2007
Total Posts : 390
   Posted 12/3/2007 8:02 PM (GMT -7)   
I have been looking for a list like this - I know I am not always sure what supplements I should be taking (and my dr isn't great) so here are some vitamins and food sources - I usually try to at least CONSIDER some of the SuperFoods each day but I am going to try to incorporate more of the ones below (esp B12 for example, I know a lot of people here take it and am not sure if I should be as well, so in the meantime until I can figure it out I am trying to have some spinach everyday)



What the vitamin does

Significant food sources

B1 (thiamin)

Supports energy metabolism and nerve function

spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk

B2 (riboflavin)

Supports energy metabolism, normal vision and skin health

spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams

B3 (niacin)

Supports energy metabolism, skin health, nervous system and digestive system

spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp


Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis

widespread in foods

Pantothenic Acid

Supports energy metabolism

widespread in foods

B6 (pyridoxine)

Amino acid and fatty acid metabolism, red blood cell production

bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast


Supports DNA synthesis and new cell formation

tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans


Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance

meats, poultry, fish, shellfish, milk, eggs

C (ascorbic acid)

Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant

spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries

A (retinol)

Supports vision, skin, bone and tooth growth, immunity and reproduction

mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver


Promotes bone mineralization

self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish


Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization

polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod


Synthesis of blood-clotting proteins, regulates blood calcium

Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver

Regular Member

Date Joined Aug 2007
Total Posts : 277
   Posted 12/3/2007 8:59 PM (GMT -7)   
this is a great chart! thanks for putting up!
Newbie - 35 yrs old Diagnosed: 08/03/07
Asacol 3x day
Imuran 50MG 3 x day
Lamictal 125 MG/day for bioloar II

Veteran Member

Date Joined Mar 2007
Total Posts : 4527
   Posted 12/4/2007 4:41 AM (GMT -7)   
Hi I have taken a renewed interest in vitamins and minerals as I am reading Prevention's Healing with Vitamins. Seems like a good idea to find out what we can on this topic. Thanks for your post. lol gail

Veteran Member

Date Joined Aug 2007
Total Posts : 990
   Posted 12/4/2007 5:56 AM (GMT -7)   
Thanks for posting that! One thought on vit. D. Recent info on vit. D says the vitamin D (D2) in milk is not equivalent to vit. D from the sun. One needs vit. D3 (known as cholecalciferol) for that. Both A (important anti-oxidant) and D3 are in cod liver oil--my new best friend :-Q

Grateful for everyone's help here!

Mother to 15 year old boy diagnosed in June, 2007.
Currently taking Asacol, omega 3s, digestive enzymes, probiotics, iron, vit. C, calcium and a good multivitamin.

Started The Maker's Diet in early September.

Regular Member

Date Joined Jun 2007
Total Posts : 210
   Posted 12/4/2007 10:44 AM (GMT -7)   
I totally agree, I also use a D3 from cod-liver oil, it's a great breast - cancer protector, did you know that?
As a child our mother always gave us cod-liver oil, but those days there was a rule to eat it every month with an r in the spelling. That ment we didn't get it in may, june, july and august. We were children and played outdoor all day long those months. We got the D-vitamine from the sun and the light. Now I eat cod-liver oil every month a year. I am not spending the whole day out, every day in those month I mentioned....
And oh, thanks for the list, it was super. I am so thankful for every input with links and news that gives me the chanse to learn more about how to take care of myself.

Diagnosed CD June 2007. Have only used prednisone. Did make a difference while max dosed. Got my problems back when tapering.
Using Low Dose Naltrexone from sept. 2007. See
LDN helps me. I am now in remission.

Veteran Member

Date Joined Mar 2006
Total Posts : 1034
   Posted 12/4/2007 5:48 PM (GMT -7)   
if i remember correctly, vitamin D2 is synthetic and hence its use in fortifying milk. but i could be mistaken.

raw cabbage is a great source of vitamin U (yes there is a vitamin U).

vitamin A is found in plants as beta carotene. it must be processed by the body into vitamin A. natural vitamin A is found in animal products (ie meat).

there are also vitamins F, P, and T.
Crazy Harry

Crohn's since 1993 (17 yrs old then)
surgery in July '05 - removal of 2 inches at ileum and 8 inches of sigmoid colon (had fistula into bladder)
Nov '05 developed colonic inertia; July '06 told i needed ostomy surgery
began maker's diet in August '06 - now feeling the best ever with no symptoms of colonic inertia and i kept my colon
med free as of 10/31/07

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