What Vitamins Do You Get From Nature? A Comprehensive Guide

December 17, 2025 •

4 min read

According to the National Institutes of Health, a varied and balanced diet can provide most people with the essential nutrients they need. Many wonder what vitamins do you get from nature, and the answer is that a wide variety of sources, from colorful fruits and vegetables to the sun's rays, contribute to our daily vitamin intake.

Quick Summary

Vitamins from nature are primarily obtained through diet, sun exposure for vitamin D synthesis, and production by gut bacteria. A balanced intake of whole foods, especially diverse fruits and vegetables, is key to acquiring a full spectrum of these essential fat- and water-soluble nutrients.

Key Points

Dietary Diversity: Consuming a wide variety of fruits, vegetables, grains, and animal products is the most effective way to obtain a full spectrum of natural vitamins.
Sunlight is Key for Vitamin D: The human body produces Vitamin D naturally when exposed to sunlight, with moderate, safe exposure being a vital source.
Fat vs. Water-Soluble: Fat-soluble vitamins (A, D, E, K) are stored in the body, while water-soluble vitamins (C and B-complex) are not, requiring more frequent intake.
Gut Health Matters: Our intestinal bacteria play a significant role in producing Vitamin K2, highlighting the connection between gut microbiome health and vitamin intake.
Natural Food is Best: Getting vitamins from whole food sources is generally superior to supplements, as foods also contain fiber, antioxidants, and other beneficial compounds.

The Core Natural Sources of Vitamins

Nature provides the vitamins we need through three primary sources: the foods we eat, direct sunlight, and the microbiome within our bodies. The 13 essential vitamins are categorized as either fat-soluble (A, D, E, and K) or water-soluble (C and the B-complex vitamins), which affects how they are absorbed and stored by the body. A holistic approach to diet and lifestyle is the most effective way to ensure you are receiving these vital micronutrients.

Fat-Soluble Vitamins from Natural Foods

Fat-soluble vitamins are absorbed with fat and stored in the body's fatty tissue and liver. This means you don't need to consume them every day, but a consistent supply from natural sources is important for maintaining healthy levels.

Vitamin A (Retinol): Crucial for vision, immune function, and cell growth.

Sources: Carotenoids, which the body converts to Vitamin A, are found in vibrant orange and yellow vegetables like carrots, sweet potatoes, and pumpkin, as well as dark leafy greens like spinach and kale. Animal sources include liver, eggs, and dairy.

Vitamin E: A powerful antioxidant that protects cells from damage.

Sources: This vitamin is abundant in nuts and seeds, such as almonds and sunflower seeds. Other good sources include plant-based oils (like sunflower or soybean oil), and leafy green vegetables.

Vitamin K: Essential for blood clotting and bone metabolism.

Sources: Excellent natural sources include dark green leafy vegetables like spinach, kale, broccoli, and Brussels sprouts. It is also found in meat, eggs, and some fermented foods.

Water-Soluble Vitamins from Natural Foods

Unlike fat-soluble vitamins, the body does not store water-soluble vitamins. Any excess is excreted through urine, so a regular intake from diet is necessary.

Vitamin C (Ascorbic Acid): Known for its antioxidant properties and role in immune function, it also aids in iron absorption and collagen synthesis.

Sources: Found exclusively in fruits and vegetables, with some of the richest sources including citrus fruits (oranges, kiwi, lemon), strawberries, bell peppers, broccoli, and potatoes.

B-Complex Vitamins: This group includes eight different vitamins (B1, B2, B3, B5, B6, B7, B9, B12) that collectively help the body convert food into energy.

Sources: A wide range of whole foods, such as whole grains, legumes (peas, beans), leafy greens, meat, fish, eggs, and dairy products, provide B vitamins. Vitamin B12 is primarily found in animal products.

The Role of Sunlight and Gut Bacteria

Some essential vitamins are not obtained from food alone. Two important examples are Vitamin D and certain forms of Vitamin K.

Vitamin D from Sunlight: The body can naturally produce vitamin D when bare skin is exposed to sunlight. When UVB rays hit the skin, it triggers a process that converts a type of cholesterol into Vitamin D3. The amount of sun exposure needed varies based on factors like skin pigmentation, time of day, and location.

Vitamin K from Gut Bacteria: The bacteria in your large intestine produce Vitamin K2 (menaquinone). While we also get Vitamin K1 (phylloquinone) from plants, the K2 produced by our gut microbiome is a significant contributor to our overall intake. This highlights the importance of maintaining a healthy gut flora for overall wellness.

Comparison of Fat-Soluble vs. Water-Soluble Vitamins from Nature


Feature	Fat-Soluble Vitamins (A, D, E, K)	Water-Soluble Vitamins (C, B-complex)
Absorption	Absorbed with fat; may require dietary fat for optimal absorption.	Dissolve in water and absorbed more quickly.
Storage	Stored in the body's fatty tissues and liver for future use.	Not stored in the body; excess is eliminated through urine.
Frequency of Intake	Not needed daily due to body storage.	Needed on a frequent, regular basis.
Best Natural Sources	Nuts, seeds, dairy, liver, leafy greens, fatty fish, sunlight.	Fruits, vegetables, whole grains, legumes, meat, dairy.
Cooking Sensitivity	Generally more stable during cooking, though some can be lost.	Often easily destroyed by heat, water, and air.

Natural Vitamin-Rich Food Lists

Best sources of Vitamin A:

Carrots
Sweet Potatoes
Spinach
Kale
Pumpkin

Best sources of Vitamin C:

Oranges
Strawberries
Kiwi
Bell Peppers
Broccoli

Best sources of Vitamin E:

Sunflower Seeds
Almonds
Avocados
Spinach
Hazelnuts

Best sources of B Vitamins:

Whole Grains (brown rice, oats)
Legumes (chickpeas, beans)
Eggs
Meat and Poultry
Leafy Green Vegetables

Conclusion

Nature provides all the vitamins necessary for human health through a combination of a healthy diet, sun exposure, and our internal microbial partners. By focusing on consuming a wide variety of whole, unprocessed foods and getting moderate, safe sun exposure, most individuals can obtain their required nutrients without relying on supplements. Prioritizing nutrient-dense foods, understanding the difference between fat- and water-soluble vitamins, and appreciating the role of sunlight and gut health are all critical components of a naturally vitamin-rich lifestyle. For more details on building a comprehensive dietary plan, consult resources like the Dietary Guidelines for Americans.

Frequently Asked Questions

The primary natural source of Vitamin D is sunlight. When your bare skin is exposed to the sun's UVB rays, your body synthesizes Vitamin D3 naturally.

Fruits and vegetables are the only natural sources of Vitamin C. Excellent sources include citrus fruits like oranges, strawberries, kiwi, and bell peppers.

You get Vitamin K from two natural sources: Vitamin K1 (phylloquinone) from green leafy vegetables like spinach and kale, and Vitamin K2 (menaquinone), which is produced by bacteria in your gut.

No, you cannot get too much Vitamin D from sun exposure alone because your skin naturally limits the amount it produces. High vitamin D levels are almost always caused by excessive supplement intake.

Vitamin A can be sourced naturally from plant-based carotenoids, found in carrots and sweet potatoes, and from animal products such as liver, eggs, and dairy.

Chemically, natural and synthetic Vitamin C are identical. However, consuming it from whole foods provides additional nutrients and fiber not found in supplements.

B vitamins are widely available across many natural food groups. You can find them in whole grains, legumes, nuts, meat, poultry, fish, eggs, and dairy products.