Foods High In Vitamins

Looking for High Vitamin sources? Read this article to know everything about Foods High In Vitamins ,Health Benefits & Consuming.

What Are Vitamins?

Vitamins play an important role for carrying out different bodily functions and it helps the body to grow and develop. Collectively, there are 13 different kinds of vitamins. Having a balanced diet can ensure that you are taking adequate amount of vitamins every day.

Healthy Foods & Vitamins


Importance of Eating High Vitamin Foods

Foods High In Vitamins

Although Vitamins doesn’t provide energy like fats, proteins, and carbohydrates, they are essential compounds that help in:

  1. Boosting Immunity
  2. Strengthening Bones
  3. Healing Wounds
  4. Improving eyesight
  5. Obtaining Energy from Food

Vitamin deficiency can make an individual feel lethargic and vulnerable to infections. Long term deficiency may also result in serious complications that might prove fatal.

Sources of Vitamins

  1. Dietary Sources
  2. Green Leafy vegetables
  3. Fruits
  4. Meat
  5. Poultry
  6. Fish & Seafood
  7. Nuts & Seeds

Types of Vitamins and Their Benefits

TypeHealth Benefit
Vitamin A or Retinol
  1. Fight Infections
  2. Treat Skin disorders
  3. Treat eye disorders
  4. Speed up healing processes
  5. Prevent macular degeneration
  6. Better growth of hair
Vitamin B1/Thiamine
  1. Supports better metabolism
  2. Improves blood circulation & brain development
  3. Prevents heart diseases
  4. Fights indigestion
  5. Prevents beriberi.
  6. Fights Alzheimer’s Disease
Vitamin B2/ Riboflavin
  1. Treats skin disorders
  2. Prevents anemia, or cataracts
  3. Improves the nervous system
  4. Boosts immunity levels
  5. Balances metabolic activities.
Vitamin B3/Niacin
  1. Treat skin disorders
  2. Reduce high blood pressure
  3. Reduce high cholesterol
  4. Prevent diarrhea
  5. Prevent diabetes
  6. Reduce fatigue.
Vitamin B5/Pantothenic Acid
  1. Relief from arthritis
  2. Reduces stress
  3. Reduces high cholesterol
  4. Treats different skin disorders
Vitamin B6 /Pyridoxamine
  1. Treat insomnia
  2. Prevent travel sickness & morning sickness
  3. Treat diabetes
  4. Treats convulsions & piles
  5. Reduce homocysteine levels
Vitamin B7/Biotin
  1. Boost metabolism
  2. Improve hair growth
  3. Treat skin disorders
Vitamin B9/Folic Acid
  1. Fights anemia
  2. Improves indigestion
  3. Reduces abnormal brain growth
  4. Protects from skin disorders
  5. Increases RBC (Red Blood Cells)
  6. Protect against Coronary heart disease.
Vitamin B12/Cyanocobalamin
  1. Reduce symptoms of anemia
  2. Reduce side-effects of smoking
  3. Prevents side-effects during pregnancy
  4. Prevents from side-effects of liver and kidney disorders
Vitamin C / Ascorbic Acid
  1. Treats various eye disorders
  2. Prevents cancer & scurvy
  3. Fights common cold & infections
  4. Treats diabetes
  5. Reduces stress
  6. Reduces high blood cholesterol
  7. Prevents heart diseases
  8. Protects from cancer
  9. Prevents high blood pressure
  10. Treat kidney disorders & internal bleeding
  11. Prevents piles, corneal ulcers, inflammations, & lead poisoning,
Vitamin D
  1. Treats rickets
  2. Prevents arthritis
  3. Protects from tooth decay
  4. Fights diabetes
  5. Improve bone repair
  6. Improve immunity
  7. Regulate blood pressure
  8. Prevents osteoporosis
Vitamin E /Tocopherol
  1. Perfect anti-aging properties
  2. Boosts skin care
  3. Protect against heart diseases
  4. Improves sterility
  5. Prevents brain malfunction
  6. Eases menopause & painful menstrual cycles
  7. Improves Blood Circulation
  8. Treats eye disorders
Vitamin K
  1. Prevents internal bleeding
  2. Protects from biliary obstruction
  3. Treats osteoporosis
  4. Eases excessive menstrual flow and reduces menstrual pain,
  5. Improves blood clotting
  6. Improves bone metabolism
  7. Prevents atherosclerosis
  8. Improves nerve signaling
Vitamins Benefits

Sources of High Vitamin Foods

VitaminsHigh Vitamin FoodsDV
Vitamin AKale272% (13,621 IU/100g)
Carrots341% (17,033 IU/100g)
Vitamin DFortified Cereals56% (332 IU/100g)
Mushrooms189% (1,136 IU/100g)
Vitamin EAlmonds127% (26.2 mg/100g)
Sunflower seeds67% (1.35 mg/100g)
Vitamin KSpring Onions259% (0.20 mg/100g)
Brussels Sprouts175% (0.14 mg/100g)
Vitamin B1 /ThiaminPork74% (1.12 mg/100g)
Sunflower Seeds99% (1.48 mg/100g)
Vitamin B2/ RiboflavinCheese81% (1.38 mg/100g)
Beef & Lamb51% (0.86 mg/100g)
Vitamin B3 /NiacinYellowfin Tuna110% (22.1 mg/100g)
Chicken & Turkey74% (14.8 mg/100g)
Vitamin B5/Pantothenic AcidMushrooms36% (3.59 mg/100g)
Trout22% (2.24 mg/100g)
Vitamin B6/PyridoxinePistachio Nuts56% (1.12 mg/100g)
Prunes37% (0.75 mg/100g)
Vitamin B7/BiotinWalnuts15% (37 mcg/100g)
Bananas33% (118 mcg/100g)
Vitamin B9/Folic Acid (Folate)Lentils45% (0.18 mg/100g)
Black Eyed Peas52% (0.20 mg/100g)
Vitamin B12Liver (Beef)47% (4.7 mcg/100g)
Shellfish1,648% (98.9 mcg/100g)
Vitamin COranges89% (53.2 mg/100g)
Guavas381% (229.3 mg/100g)


1) Kale: It is an excellent source of Vitamin A, Vitamin, C, Vitamin K, Vitamin B6, Vitamin E, and Vitamin B2. It can fight various cardiovascular diseases and the presence of isothiocyanates makes the glucosinolates in Kale to detox the activities of the cells.

2) Carrots: High in Vitamin A, Vitamin C, Vitamin B8, Vitamin K, folate, and pantothenic acid, carrots can help in preventing heart attacks, reduce cholesterol levels, fight cancer, improve vision, and fight aging.

Carrots Vitamin A: 17,033 IU per 100g – 341% of DV

3) Fortified cereals: These are perfect to start your day and can be taken with yogurt or milk. Listed among foods high in vitamin, fortified cereals are perfect for improving bowel movements and preventing constipation. It facilitates better digestion, boost energy levels, and lower LDL cholesterol.

Fortified cereals Vitamin D: 332 IU per 100g – 56% of DV

4) Mushrooms: It lists among vitamin D rich foods and is also high in other B vitamins which includes niacin, riboflavin, and pantothenic acid. These perform the act of providing adequate energy by breaking of proteins, carbohydrates and fats. Mushrooms are good for your nervous system too.

Mushrooms Vitamin D: 1,136 IU per 100g – 189% of DV

5) Almonds: High in vitamin E, biotin, manganese, and copper, eating almonds regularly can prevent heart attacks, support healthy brain function, control blood pressure, and help in weight control.

Almonds Vitamin E: 26.2 mg per 100g – 127% of DV

6) Sunflower seeds: Besides being an excellent source for Vitamin E, sunflower seeds are also rich in copper and vitamin B1. They promote cardiovascular health, maintain adequate cholesterol levels, and has antioxidant properties.

Sunflower Seeds Vitamin E: 1.35 mg per 100g – 67% of DV

7) Spring Onions: Regarded as one of the best sources of Vitamin C and Vitamin A, these have excellent antioxidant properties. Regular intake can help in preventing high blood pressure and lower the risks associated with heart diseases.

Vitamin K in spring onions: 0.20 mg per 100g – 259% of DV

8) Brussels Sprouts: Among foods high in vitamin c and vitamin K, it is an excellent source for obtaining essential vitamins. The food can help in maintaining a good immune system and healthy skin.

Brussel sprouts Vitamin K: 0.14 mg per 100g – 175% DV

9) Pork: Essential pretty high in vitamin B1, Pork helps in better growth and repair of muscles and nerve tissues. Besides, it can repair damaged tissues and extract energy from food.

Vitamin B1 in pork: 1.12 mg per 100g – 74% of DV

10) Cheese: The presence of Vitamin B2 in Cheese makes it an effective food option that extracts energy from the food consumed. Additionally, presence of vitamin A and Vitamin B12 can help in maintaining strong skin health and facilitate better production of RBC.

Cheese Vitamin B2: 1.12 mg per 100g – 74% of DV

11) Beef & Lamb: For the Non-Vegetarians, Lamb and beef can be a great source of high vitamins that includes vitamin B2 and vitamin B12. Regular intake of lamb can help in promoting strong muscle growth.

Beef and Lamb Vitamin B2: 0.86 mg per 100g – 51% of DV

12) Yellowfin Tuna: Rich in Vitamin B3, B6 and B12, Tuna is very healthy seafood. It has great anti-inflammatory and antioxidant benefits. Other than that, Yellowfin Tuna can help in improving the cardiovascular system of the body.

Yellowfin tuna Vitamin B3: 22.1 mg per 100g – 110% of DV

13) Chicken & Turkey: Both these non-vegetarian food options are loaded with Vitamin B12 and Vitamin B6. It has low calorie count and are ingredient to several healthy recipes that help in easy weight loss.

Chicken and turkey Vitamin B3: 14.8 mg per 100g – 74% of DV

14) Trout: Healthy recipes of trout is usually low in sugar, salt and saturates. It is high in vitamin B1, vitamin B6 and other vitamins as well. Regarded to be among the healthiest fishes, it contains very low fat and cholesterol levels.

Vitamin B5 in trout: 2.24 mg per 100g – 22% of DV

15) Pistachio Nuts: They are low in calories and offers more vitamin K per serving than any other nut. It can aide better weight management, low levels of LDL cholesterol, boost immunity system and reduce risks of heart attacks.

Pistachio nuts Vitamin B6: 1.12 mg per 100g – 56% of DV

16) Prunes: It is virtually a powerhouse loaded with vitamin K and beta-carotene. It can improve your vision, offer antioxidants in large number, promote healthy heart health, relieve constipation and protect against Osteoporosis.

Prunes Vitamin B6: 0.75 mg per 100g – 37% of DV

17) Walnuts: Inclusion of several kinds of neuroprotective compounds like vitamin E, melatonin, antioxidants, etc. it is a power packed fruit. They are popular for their cancer fighting properties, promoting healthy heart, aide weight control, and reduce sugar levels.

Vitamin B7 in walnuts: 37 mcg per 100g – 15% of DV

18) Bananas: Essentially a good source of vitamin B6, they are the sweetest foods that are healthy too. They can help in moderating blood sugar levels, improving digestive health, aiding weight loss, and supporting better heart health.

Bananas Vitamin B7: 118 mcg per 100g – 33% of DV

19) Lentils: A food that is high in vitamin B6 and B1, they are also regarded as a great source of copper, fiber, and manganese. Regular intake can help in lowering cholesterol levels, improving heart health, bettering digestive health, stabilizing blood sugar levels, etc.

Lentils folic acid: 0.18 mg per 100g – 45% of DV

20) Black Eyed Peas: It offers 12% RDA of thiamin and other B vitamins. These facilitate better digestion, alleviate constipation and take care of symptoms associated with irritable bowel syndrome.

Black eyed peas folic acid: 0.20 mg per 100g – 52% of DV

21) Liver (Beef): Offering a rich storage depot of essential nutrients, Beef liver is rich in vitamin B12. It promotes healthy nervous system, reduces panic attacks, and facilitates weight loss diet.

Liver Beef Vitamin B12: 4.7 mcg per 100g – 47% of DV

22) Shellfish: Shellfish like other fishes are rich in Omega-3 fat and several vitamins. It helps in lowering risks of heart disease, boosting brain development and maintaining adequate levels of good cholesterol.

Shellfish Vitamin B12: 98.9 mcg per 100g – 1,648% of DV

23) Oranges: The fruit is very high in vitamin C, vitamin A, and other B vitamins. Regular intake can lower cholesterol levels, boost heart health and protect against chronic diseases like cancer.

Vitamin C in oranges: 53.2 mg per 100g – 89% of DV

24) Guavas: It contains high levels of vitamin C and helps in having a healthy heart, lose weight, lower risks of cancer, diabetes friendly, and treat constipation. Other than that, it is often recommended to women during pregnancy or as a stress buster.

Guavas Vitamin C: 229.3 mg per 100g – 381% of DV

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