Chart of Vitamin Rich Foods [Infographic]

A Chart of Vitamin Rich Foods - Infographic from Health Perch

In his book, The New Super Nutrition, Your Guide to Super Health and Vitality, author Richard Passwater, PhD, refers to surveys and studies which illustrate just how poorly Americans nourish themselves.

For example, it is estimated that as many as 80% Americans are deficient in Vitamin B-6, 75% are deficient in Magnesium, 68% are deficient in Calcium, and 57% are deficient in Iron.

Other vitamin deficiencies (estimates range from 30% to 50%) occur in Vitamins A, B-1, C, B-2, B-12 and B-3.

Why are Americans so under nourished?

One reason is the type of foods we eat.  Processed and fast foods are often devoid of essential nutrients.  Not only that.  Processed and fast foods often contain ingredients, chemicals and other components that interfere with proper absorption of nutrients.

Another reason is the quality of the foods we eat.  Large scale farming operations grow crops in nutrient depleted soil and extensively use pesticides, herbicides, and insecticides. Commercially farmed animals are fed a diet of GMO crops, hormones, antibiotics and other drugs.

Thirdly, there is no shortage of diet books, plans and programs.  Some of these plans recommend eating very small amounts of foods from certain food groups.  Or eliminating certain food groups altogether.  Good examples are low-fat diets and low-carb diets.

People trying to lose weight or address a health issue go from one fad diet or eating trend to another, focused on the macronutrients (protein, fat, carbohydrates) without regard to important and essential micronutrients (vitamins, minerals, phytochemicals, enzymes).

How to Increase Essential Nutrient Intake

Supplements are one way of getting essential nutrients. Most holistic health experts, however, recommend getting our nutrients from food to the extent possible.

This infographic entitled A Chart of Vitamin Rich Foods illustrates key vitamins and nutrients, explains their health benefits and lists foods that contain a good amount of the vitamin.

To increase your micronutrient intake, select high-quality (generally meaning non-GMO, locally and organically grown) whole foods (that is, foods in their natural state) and pay attention to their nutritional values.

Infographic source and more information:  A Chart of Vitamin Rich Foods - Health Perch.

Related:
15 Foods to Include in an Every Day Diet
15 Nutrient Rich (Powerhouse) Foods 
Infographic:  10 Daily Nutrients
Supplements vs. Food Visual Guide