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Best Foods for Every Vitamin by Sagittarius ,  Jun 19, 2017

Vitamin A is a fat-soluble nutrient that helps form and maintain healthy teeth, bones, soft tissues, and skin. This vitamin can also help ward off bacterial and viral infections, prevent night blindness, and keep hair and nails healthy.

Foods that are particularly high in vitamin A include:

  • sweet potatoes
  • carrots
  • spinach, kale, and collard greens
  • cantaloupe
  • apricots
  • winter squash

Some spices are also high in this nutrient, including paprika, red pepper, cayenne, and chili powder.

Vitamins B6, B12, and folic acid (B9) all assist proper nerve function, the synthesis of DNA, and the formation of red blood cells. They also help maintain brain function, prevent anemia, and are important for metabolism.

Foods particularly high in vitamins B6 and B12 include:

  • meat, poultry, and fish
  • seafood, including mussels and oysters
  • eggs
  • milk

Foods particularly high in folic acid include:

  • leafy green vegetables
  • poultry
  • certain fruit juices, including orange and grapefruit

Also known as ascorbic acid, vitamin C is a powerful antioxidant that protects the health of cells and improves iron absorption. It’s also important in promoting healthy teeth and gums, healing wounds, and helping the body resist infection.

Foods particularly high in vitamin C include:

  • papaya
  • citrus fruits
  • strawberries
  • bell peppers
  • broccoli
  • Brussels sprouts
  • dark leafy greens like kale, mustard greens, and chard

Vitamin D is a unique vitamin because it can also be created by the body from sunlight. It’s critical for bone health, immune system health, and calcium absorption. According to the National Cancer Institute (NCI), this vitamin is also associated with a possible decreased risk of colorectal cancer. However, whether it helps reduce risks of other cancers remains unclear.

Foods particularly high in vitamin D include:

  • some seafood such as salmon, herring, catfish, oysters, trout
  • milk
  • eggs
  • shiitake mushrooms

Like vitamin C, vitamin E is a powerful antioxidant that protects cells from damage, helps the body use vitamin K, and repairs muscle cells. Studies on vitamin E and cancer have produced mixed results. However, the American Cancer Society says that recent research shows vitamin E found in corn, soybean, and canola oils may have cancer-fighting properties.

Foods particularly high in vitamin E include:

  • sunflower seeds and almonds
  • spinach, Swiss chard, turnip greens
  • bell peppers
  • asparagus

Vitamin K is critical for the formation of blood clots. Without it, you could bleed to death from a simple cut. According to the National Institutes of Health, studies suggest that this fat-soluble vitamin also helps maintain bone strength in older adults.

Foods particularly high in vitamin K include:

  • kale, spinach, collard greens, Swiss chard, turnip greens, mustard greens
  • Brussels sprouts, asparagus
  • parsley
  • romaine lettuce
  • broccoli
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