Foods High in Vitamins

Learn which Foods have the most Vitamins and are the healthiest for you

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We are always hearing from health officials about how important it is to have our daily vitamin intake. Just last year, the Institute of Medicine made new recommendations for daily vitamin D intake. But how does each vitamin contribute to keeping up your health?

Vitamin A
Vitamin A is important for maintaining eye health, reproductive health, skin health, and bone growth.

This vitamin can naturally be found in foods such as liver, carrots, broccoli, sweet potatoes, butter, kale, spinach, pumpkins, and other colorful foods.

B Vitamins
B vitamins are important in maintaining bodily processes such as getting energy from food or forming red blood cells. While the various B vitamins (B1, B2, B3, B5, B6, B7, B12 and Folic Acid) contribute to the maintenance of different bodily functions, they are often found in common food sources. Typically, these vitamins are found in fish, poultry, dairy, and meat, as well as leafy greens, beans and peas.

Vitamin C
Vitamin C is essential for metabolic reactions in our bodies that are responsible for building collagen in our bones, skin, blood vessels and tissue. Without it, our bodies break down and develop the disease known as scurvy.

Natural sources high in vitamin C are liver, green chili peppers, and parsley. The sources with the highest amounts of the vitamin are the Kakadu plum and the Camu Camu plants.

Vitamin D
Vitamin D is necessary to maintain bone health and is credited with preventing rickets in children, osteomalacia in adults, and contributes to protecting older adults from osteoporosis.

Natural sources of the vitamin can be found in fatty fish such as salmon, catfish, mackerel, or tuna. Liver, eggs, and mushrooms also provide vitamin D. Getting regular sunlight is also said to help provide the necessary daily intake of vitamin D.

Vitamin E
Vitamin E is a fat-soluble vitamin that serves as an antioxidant to protect the body from free radicals.

According to the National Institute of Health, Vitamin E is found in wheat germ, corn, nuts, seeds, olives, green leafy vegetables, asparagus, and vegetable oils.

Vitamin K is essential in proper blood coagulation and bone growth.

Sources rich in vitamin K are leafy green vegetables like cabbage and spinach, and some fruits such as avocado, kiwi, and grapes. Parsley is a great source of the vitamin, and according to SELF magazine, two tablespoons of it amount to 153% of the daily recommended intake of vitamin K.