Your secret to peak health: Nutritionist reveals how to get ALL of your essential vitamins through specific foods – no supplements needed

  • New Zealand nutritionist Jordan Pie has shared her favourite vitamin-rich foods
  • While man-made supplements have a place in some people’s diets, not all
  • She ultimately believes humans can get most of their daily vitamins from food
  • Organic liver rich in vitamin A, seafood for vitamin B and kiwi fruit for vitamin C
  • Many of the commonly bought supplements give us an oversupply of nutrients 










A qualified nutritionist has lifted the lid on how to get all of your essential vitamins your body needs from the food we eat rather than man-made supplements.

Jordan Pie, who lives in New Zealand, shared a video to Instagram detailing some of the produce she enjoys to get the full range of amino acids and vitamins, saying that she would always choose nutrient-dense real food over a tablet. 

‘Just as medicine has its place in emergency health situations, so do synthetic vitamins and minerals so I am not totally against these products,’ she wrote on her blog Life of Pie.

Jordan Pie (pictured), who lives in New Zealand, shared a video to Instagram detailing some of the produce she enjoys to get the full range of amino acids and vitamins

‘What I am against is the indiscriminate use of medicines and synthetic supplements when food can often be a far cheaper and healthier option. 

‘If you can get a wide variety of vitamins and minerals from eating a diet of whole foods, I think that’s the best way to go.’

Too boost your vitamin A levels Jordan recommends grass fed or organic liver, which is the best source, cod liver oil, egg yolks, ghee and butter.⁣

This vitamin is important for maintaining normal vision, a healthy immune system, and to support our reproductive system. 

For vitamin B it’s a combination of beef, lamb, organ meats, shellfish like mussels, clams and oysters and other seafood, like octopus, fish eggs, lobster, and crab.⁣

Vitamin B has a direct impact on your energy levels, brain function, and cell metabolism so it’s important to keep in check as the ‘building block of the body’.

Jordan recommends vegans, vegetarians and pregnant women opt for an extra supplement of vitamin B

Jordan recommends vegans, vegetarians and pregnant women opt for an extra supplement of vitamin B

Jordan recommends vegans, vegetarians and pregnant women opt for an extra supplement of vitamin B because their needs will be higher and won’t be able to be met by diet alone.

In regards to vitamin C camu camu, kakadu plum, berries, kiwi fruit, potatoes, guava, kale and watercress are the best natural supplements and are required to form blood vessels, cartilage, muscle and collagen in bones.  

For the ‘sunshine’ vitamin D opt for ⁣lard, salmon, eggs, fish roe, cod liver oil and some mushroom powders, and if it’s vitamin E you’re looking to boost get this essential antioxidant vitamin through sunflower seeds, pastured eggs, almonds, avocado, leafy greens and fatty fish like rainbow trout and salmon. 

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By Percy