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1913
Vitamin A------------- (Retinol)
Cod liver oil
1910

Vitamin B1----------- (Thiamine)

Rice bran

1920

Vitamin C------------ (Ascorbic acid)

Citrus, most fresh foods

1920

Vitamin D------------ (Calciferol)

Cod liver oil

1920

Vitamin B2------------ (Riboflavin)

Meat, eggs

1922
Vitamin E------------- (Tocopherol)
ble oils

Wheat germ oil, unrefined vegeta

1926

Vitamin B12----------- (Cobalamins)

liver, eggs, animal products

1929

Vitamin K1------------ (Phylloquinone) Leafy green vegetables

1931
Vitamin B5------------ (Pantothenic acid)
in many foods

Meat, whole grains,

1931

Vitamin B7------------ (Biotin) Meat, dairy products, eggs

1934

Vitamin B6------------ (Pyridoxine)

1936

Vitamin B3------------(Niacin) Meat, eggs, grains

Meat, dairy products

1941
Vitamin B9------------ (Folic acid)
Leafy green vegetables
The value of eating a certain food to maintain health was recognized long before
vitamins (Cobalamins) liver, eggs, animal products
1929

Vitamin K1------------ (Phylloquinone) Leafy green vegetables

1931
Vitamin B5------------(Pantothenic acid)
in many foods

Meat, whole grains,

1931

Vitamin B7------------- (Biotin)

Meat, dairy products, eggs

1934

Vitamin B6------------- (Pyridoxine)

Meat, dairy products

1936

Vitamin B3-------------(Niacin) Meat, eggs, grains

1941

Vitamin B9------------- (Folic acid)

Leafy green vegetables

antioxidants---------------------Spices, herbs, essential oils and cocoa are rich in antioxidant properties in th
e plant itself and in vitro, but the serving size is too small to supply antioxi
dants via the diet. Typical spices high in antioxidants (confirmed in vitro) are
clove, cinnamon, oregano, turmeric, cumin, parsley, basil, curry powder, mustar
d seed, ginger, pepper, chili powder, paprika, garlic, coriander, onion and card
amom. Typical herbs are sage, thyme, marjoram, tarragon, peppermint, oregano, sa
vory, basil and dill weed.
Dried fruits are a good source of antioxidants by weight/serving size as the wat
er has been removed making the ratio of antioxidants higher. Typical dried fruit
s are pears, apples, plums, peaches, raisins, figs and dates. Dried raisins are
high in polyphenol count. Red wine is high in total polyphenol count which suppl
ies antioxidant quality which is unlikely to be conserved following digestion (s
ee section below).

Deeply pigmented fruits like cranberries, blueberries, plums, blackberries, rasp

berries, strawberries, blackcurrants, figs, cherries, guava, oranges, mango, gra
pe juice and pomegranate juice also have significant ORAC scores.[3]
Typical cooked vegetables rich in antioxidants are artichokes, cabbage, broccoli
, asparagus, avocados, beetroot and spinach.
Nuts are a moderate source of polyphenol antioxidants. Typical nuts are pecans,
walnuts, hazelnuts, pistachio, almonds, cashew nuts, macadamia nuts and peanut b
utter.
Sorghum bran, cocoa powder, and cinnamon are rich sources of procyanidins, which
are large molecular weight compounds found in many fruits and some vegetables.
Partly due to the large molecular weight (size) of these compounds, their amount
actually absorbed in the body is low, an effect also resulting from the action
of stomach acids, enzymes and bacteria in the gastrointestinal tract where small
er derivatives are metabolized and prepared for rapid excretion.[4][5][6]