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How to Eat Your Vitamins

Taking a daily multivitamin may help you supplement the nutrients you don’t get through your diet, but research has shown that the human body is more efficient at absorbing vitamins straight from food. Here are a handful of some key nutrients and where you can locate them at your grocery store.

Vitamin B1:

What it does: Helps your body turn carbohydrates into energy and improves nervous system health.

Where to find it: Black beans, lentils, sunflower seeds, and tuna.


Vitamin B2:

What it does: Improves complexion and helps your body break down carbs, fats, and protein.

Where to find it: Fortified cereals, green vegetables, lean meats, and milk.


Vitamin B3:

What it does: Helps maintain a healthy nervous system and improves digestion.

Where to find it: Chicken breast, halibut, tuna, and turkey breast.


Vitamin C:

What it does: Boosts your immune system, reduces wrinkles, and protects you from scurvy.

Where to find it: Bell peppers, blackberries, broccoli, cauliflower, citrus fruits, kiwis, mangoes, papayas, peppers, spinach, and strawberries.


Vitamin D:

What it does: Helps your body be more efficient at using calcium and supports bone health. Where to find it: Eggs, fortified milk, salmon, the sun.




Vitamin E:

What it does: Boosts your immune system, improves blood flow, and encourages tissue repair.

Where to find it: Almonds, apples, avocados, carrots, olives, papayas, spinach, and sunflower seeds.


Vitamin K:

What it does: Makes it possible for your blood to clot properly.

Where to find it: Broccoli, brussel sprouts, kale, lentils, peas, romaine lettuce, and spinach.


Folic Acid (Folate):

What it does: Helps your body produce new and healthy cells, lowers risk of cancer, and improves pregnancy health.

Where to find it: Artichokes, asparagus, beans, beets, blackberries, broccoli, cantaloupe, lentils, strawberries, and turnip greens.



What it does: Keeps your heart beating, reduces risks of many diseases, and helps muscles function properly.

Where to find it: Bananas, cherries, coconut water, figs, kiwis, spinach, sweet potatoes, and tomatoes.



Kayla is a sophomore public relations major with a minor in digital media. She is obsessed with dogs and all other animals. She is from Cincinnati, Ohio and was originally adopted from China.
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