If you are experiencing symptoms that you think may be from a deficiency, here are some whole, natural-food sources for common vitamins.

Vitamin A is found in some foods, but beta-carotene, which is found in more foods (like squash, carrots, and pumpkin), can be converted to vitamin A in the body. Food sources: egg yolks, milk, butter

Thiamin (B1): whole grains, brewer’s yeast, potatoes, legumes, nuts, seeds, pork, wheat germ, oatmeal.

Riboflavin (B2): dairy, beef, eggs, almonds, brewer’s yeast

Niacin (B3): potatoes, brewer’s yeast, mushrooms, cottage cheese, chicken, liver, most fish, turkey, pork

Vitamin B6: liver, chicken, salmon, potatoes, avocado, wheat bran, chickpeas, navy beans, pistachios, walnuts

Vitamin B12: liver, oysters, clams, salmon, tuna, trout, beef, eggs, fortified foods

Vitamin C: citrus fruits, red pepper, kiwi, broccoli, Brussels sprouts, potatoes, cranberries, strawberries, cauliflower

Calcium: milk, yogurt, cheese, collard greens, bok choy, kale, spinach, tofu, sardines, clams

Vitamin D: the Body can make it through sun exposure. Food sources: eggs, liver, fatty fish, butter, fortified milk, some mushrooms

Vitamin E: sunflower seeds, almonds, wheat germ, vegetable oils, peanuts, spinach, avocado

Folate: asparagus, edamame, spinach, okra, broccoli, lettuce, avocado, turnip greens, liver, black-eyed peas.

Iron: soybeans, spinach, liver, white beans, lima beans, oysters, tofu, lentils, kidney beans, blackstrap molasses

Vitamin K: spinach, kale, broccoli, cabbage, collards, beet greens, turnip greens, Swiss chard

Magnesium: spinach, tofu, peas, almonds, cashews, whole grains, Swiss chard, bran cereal, wheat germ, black beans, adzuki beans, kidney beans, pumpkin seeds, almonds, flaxseeds, cocoa

Potassium: bananas, potatoes, squash, tomatoes, peaches, oranges, yogurt, milk

Zinc: cashews, sunflower seeds, oysters, pumpkin seeds, beef, chickpeas, cocoa, crab, lobster

Amy Potter