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Essential for the production of red blood cells, nerves and DNA, B12 also plays a crucial role in the production of energy. It’s found in whole food sources like meat, eggs and fortified milk. But plants don’t make B12; if you’re following a vegetarian or vegan diet, unless you’re a lacto-ovo vegetarian, you might not be getting enough.
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How to get it: Beef (always go for grass-fed), chicken, seafood, dairy products and eggs. According to the USDA, the foods with the highest levels of B12 are beef, clams and lamb.
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Vitamin A
taking vitamins
Poor vitamin A—despite its place at the top of the alphabetical heap, it’s underappreciated. But you definitely want to ensure you’re stocked up: It’s essential for proper immune system function, tissue growth and repair and bone strength.
How to get it: According to the USDA, foods in the top-10 highest sources of A are beef, veal, sweet potatoes and carrots. The CDC’s Diet and Nutrition Report adds that fish-liver oils, liver, egg yolks, butter and cream are known for their higher content of vitamin A.
RELATED: This Supplement Can Raise Your Heart Attack Risk, Experts Say
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Vitamin C
Vitamin C and Zinc Lozenges, food supplement
Up to 15% of us aren’t getting adequate C, and that number’s on the rise compared to previous decades, according to the CDC’s National Health and Nutrition Examination Survey. It may not prevent colds, but C is a powerful antioxidant and is essential for healthy skin tendons and blood vessels. In a University of Arizona study published in the journal Nutrition&Metabolism, researchers found that vitamin C levels impacted fat oxidation during exercise, and cited a survey that showed levels of C have a direct relationship to body fat and waist size. (But don’t use that as an excuse to go C-crazy: megadoses aren’t effective and may be toxic.)
How to get it: Oranges are considered the gold standard, but many more foods are richer in the vitamin: Red peppers have almost four times the C of an orange! Also good sources: Chiles, broccoli, brussels sprouts and strawberries. Vitamin C also makes your skin tighter and look younger.
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