Citrus fruits are a good source of vitamin C while vitamin D can be sourced from sunlight. For vitamin A eat squash, spinach, raw carrots, sweet potatoes. Pork, seafood, whole grains and beans are a good source of vitamin B1. Leafy greens, beans, mushrooms, and oranges help to get folic acid while riboflavin can be sourced from dairy, leafy greens, and chicken. Sunflower seeds, peanut butter, beans, brewers yeast are abounding in niacin. Consume fish, grains and peas for vitamin B5 and oats, fortified cereals, bananas for B6. dairy, eggs and meats are rich in vitamin B12. Vegetable oils, peanuts, sunflower seeds and yams contain vitamin E. Leafy greens, beets, eggs, and meats have vitamin K.
Vitamin B and C are water soluble, they are not stored in the body so you need to take them everyday. A, D, E and K are fat soluble vitamins and they need fat to be absorbed by the body. They are best absorbed with an egg. Vitamin D is also not absorbed in the body if you are not eating healthy fats. All vitamins are best absorbed right after breakfast which should comprise of protein, calcium, fruit and healthy fats. Consume them about 30 minutes after you have your breakfast.
So try to include vitamin rich foods in your breakfast or lunch.
