Vitamins C, E, K


I’m not a professional/nutritionist or a doctor; this is just the result of research that I’ve done for myself that I am sharing.  Please research for yourself and don’t forget to consult/discuss with your healthcare provider!

This week I’m ending the vitamin portion of the nutrition feature.  Vitamins C, E & K are the last three.


There is less that 1% of vitamin C in dairy.  Vitamin C is used by the body in collagen formation in connective tissue & it help in iron absorption.  It also supports healing of wounds and injuries.  Since there is such a small amount in dairy, this needs to be sources from other foods.  The best foods are chili peppers, green & red bell peppers, kale, broccoli, pineapples, mango, papaya, strawberries, cauliflower, Brussels sprouts & kiwi.


Vitamin E is an antioxidant vitamin; best sources are sunflower seeds, almonds, spinach, asparagus, kiwi, broccoli, carrots, leeks, green beans, olives & olive oil, cranberries, raspberries, chili peppers, tomatoes, Swiss chard, avocado, peanuts & greens (turnip, beet, collard & mustard).


The last vitamin, vitamin K is utilized by the body in blood clotting, bone heath and metabolism & protein synthesis.  Like vitamin C, there is only a small amount in dairy.  K1 is sourced from plant foods, especially dark green leafy vegetables.  K2 is sources from meats, eggs, fish & fermented plant & animal foods; K3 is “naturally occurring amounts in food”, but I wasn’t able to find any other specific information for K3.  The list of foods for K vitamins is long:

  • Kale
  • Spinach
  • greens (mustard, collard, beet, turnip)
  • Swiss chard
  • cucumbers
  • tomatoes
  • oregano
  • black pepper
  • green peas
  • blueberries
  • grapes
  • carrots
  • winter & summer squash
  • cloves
  • chili peppers
  • miso
  • bell peppers
  • plums
  • cantaloupe
  • eggplant
  • parsley
  • broccoli
  • Brussels sprouts
  • romaine lettuce
  • asparagus
  • basil
  • cabbage
  • bok choy
  • celery
  • leeks
  • cilantro
  • sage
  • green beans
  • cauliflower
  • avocado
  • soybeans
  • raspberries
  • pears
  • cranberries.

After the past few posts on nutrition, if one has a variety of fruits and vegetables each day, along with some lean meat and fish, most of these essential vitamins will be supplied in our foods.  It is a great motivation to eat healthier!


Did you find any foods that you like to eat on the list?  Will it help you in your health journey?  Did you find a new item that you are going to try? Comment & let me know.





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