Vitamins, Minerals, and the Incredible, Edible Egg

The best way to get vitamins and minerals is from their natural state in real, whole foods grown in vitamin and mineral-rich soil—which is almost impossible these days due to agricultural practices and the use of insecticides and pesticides.

Best Food Sources for Vitamins—according to the authors of Life Without Bread

• Vitamin A (carotene): liver, eggs, yellow and green fruits and vegetables, and milk and dairy products 
   
• Vitamin B1 (thiamin): wheat germ, yeast, liver, nuts, fish, poultry, beans, and meat 
   
• Vitamin B2 (riboflavin): whole grains, green leafy vegetables, and organ meats 
   
• Vitamin B6 (pyridoxine): fish, poultry, meats, liver, vegetables, whole grains, and bananas 
   
• Vitamin B12 (chobalamin): meats, liver, eggs, milk, fish, and cheese 
   
• Biotin: yeast, organ meats, legumes, and eggs 
   
• Folic acid: green leafy vegetables, meats, citrus fruits, whole milk products, liver, and grains 
   
• Niacin: meat, poultry, fish, milk products, peanuts, and brewer’s yeast 
   
• Pantothenic acid: meats, whole grains, and legumes 
   
• Vitamin C: citrus fruits, vegetables, and tomatoes 
   
• Vitamin D: fish liver oil, egg yolks, meats, and milk 
   
• Vitamin E: vegetable oils, green vegetables, organ meats, eggs, and nuts 
   
• Vitamin K: meats, soybeans, fish, wheat germ, egg yolk, and green leafy vegetables

Two vitamins are found only in animal foods: vitamins D and B12. Animal foods supply a good variety of vitamins in one single source, and out of the 13 vitamins, six are supplied in reasonable quantities in eggs alone. Thus, consumption of eggs daily would supply at least half the body’s vitamins needs, along with important fats and protein. Many vegetarians still eat eggs, and this is perhaps the most important food for them because this would be the only food they eat that supplies vitamins B12 and D.

Likewise, five of the vitamins are found in sufficient quantities in vegetables, of which four are in green leafy vegetables. Whole grains also supply a fair amount of some vitamins. Four of the vitamins are supplied by whole grains or wheat germ. The problem with grains, however—particularly processed grain foods—is that overconsumption of grains (carbohydrates—hence, sugar) leads to the insulin-resistance problem, a condition that can lead to diabetes and other health problems.