The Big Natural Vitamin Sources List

Many of us don't get enough natural vitamin sources in our diet and therefore can suffer from a deficiency of some vitamins. The easiest solution is to buy vitamin supplements from the pharmacy or local herbal shop to fill up our body artificially. There is an argument these days regarding to synthetic vitamin pills and supplements, some people are actually saying that your body can hardly use these sources of vitamins.

Some scientists actually claim that some vitamin supplement pills can cause illnesses sometimes cancer. To read the latest publication regarding to this concept, please visit this link.

There is goo news though: It is possible to achieve the amount of the recommended daily intake of most of the vitamins our body needs. You might need to make some changes in your diet, in your lifestyle and you have to know the recommended daily intake of each vitamin.

Remember: the best sources of vitamins are the ones from raw fruit and vegetables and unprocessed food.

Bear in mind though: in some diet plans, like for example the vegetarian you will need to use supplements to make sure you get enough of the vitamins you will not take in naturally.

And you sometimes need to consider your lifestyle as well, an athlete will definitely need a different diet than a school teacher, so bear in mind, that your lifestyle and the state of your body will also determine the recommended daily amount.

Just like during the pregnancy you will need to take supplements, because your body needs much more of some vitamins than you can take in.

The RDA (recommended daily amount) figures below are only based on an average healthy person's needs, and only a guidance.

• Natural vitamin B1 - RDA: 1,4 mg
best sources: brewer's yeast, whole grains, blackstrap molasses, brown rice, organ meats, egg yolk

• Natural vitamin B2 - RDA: 1,6 mg
best sources: brewer's yeast, whole grains, legumes, nuts, organ meats, blackstrap molasses

• Natural vitamin B3 - RDA: 18 mg
best sources: lean meats, poultry & fish, brewer's yeast, peanuts, milk, rice bran, potatoes

• Natural vitamin B5 - RDA: 6 mg
best sources: organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, brewer's yeast

• Natural vitamin B6 - RDA: 2 mg
best sources: meats, whole grains, organ meats brewer's yeast, blackstrap molasses, wheat germ

• Natural vitamin B12 - RDA: 6 µg n
best sources: organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, peanuts

• Natural vitamin C - RDA: 75 mg
best sources: citrus, cabbage family, chilli peppers, berries, melons, asparagus, rose hips

* Natural Vitamin D - RDA: 5 µg
natural sources: fish liver oils, fatty fish species, beef liver, whole egg

Hope this will help you plan and maintain your balanced diet, leading to a more energetic and healthier you.