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Nutrition: Great Foods

for Getting Vitamins A to
K in Your Diet
Medically reviewed by Natalie Butler, RD,
LD — Written by the Healthline Editorial
Team — Updated on December 20, 2017

Vitamin A Vitamin B Vitamin C

Vitamin D Vitamin E Vitamin K
Stock up Take action

You are what you eat

The foods you eat do more than fill your
belly — they also give your body the
nutrients it needs to thrive. What you eat can
affect how you feel today as well as how you
feel years from now.

Some foods can deplete your energy, impair

your digestive system, and raise your risk of
health problems. Other foods fuel your
body’s natural disease-fighting abilities. Click
through the slideshow to learn about high-
vitamin foods that can help you get the
nutrition you need.
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Foods high in vitamin A

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

Foods that are particularly high in vitamin A

include:

carrots

sweet potatoes

winter squash

cantaloupe

apricots

spinach, kale, and collard greens

Some spices are also high in vitamin A,

including paprika, red pepper, cayenne, and
chili powder.

Foods high in vitamin B

Vitamins B-6, B-12, and B-9 are essential for
proper nerve function, the synthesis of DNA,
and the formation of red blood cells in your
body. They also help maintain your brain
function, prevent anemia, and support
metabolism.

Foods that are particularly high in vitamins B-

6 and B-12 include:

meat, poultry, and fish

seafood, including mussels and oysters

eggs

milk

Foods that are particularly high in B-9, or

folic acid, include leafy green vegetables
and poultry. Some breakfast cereals, fruit
juices, and other products are fortified with
folic acid.
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Foods high in vitamin C

Vitamin C is also known as ascorbic acid. It’s
a powerful antioxidant that helps protect the
health of your cells. It improves your body’s
iron absorption. It’s also important for
promoting healthy teeth and gums, healing
wounds, and helping you resist infection.

Foods that are particularly high in vitamin C

include:

papaya

citrus fruits

strawberries

bell peppers

broccoli

Brussels sprouts

dark leafy greens, such as kale,

mustard greens, and chard

Foods high in vitamin D

Vitamin D is a unique vitamin. On top of
absorbing it from foods you eat, your body
can also synthesize it from sunlight. It’s
critical for the health of your bones and
immune system, as well as calcium
absorption. According to the National
Cancer Institute ' , it may also help lower
your risk of developing colorectal cancer.

Though sunshine is by far the richest source

of vitamin D, foods that also provide vitamin
D include:

some seafood, such as salmon, herring,

catfish, trout, and oysters

milk

eggs

shiitake mushrooms
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Foods high in vitamin E

Like vitamin C, vitamin E is a powerful
antioxidant. It helps protects your cells from
damage. It also helps your body use vitamin
K and repair muscle cells.

Foods that are particularly high in vitamin E

include:

sunflower seeds and almonds

spinach, Swiss chard, and turnip greens

bell peppers

asparagus

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Foods high in vitamin K

Vitamin K is critical for your body’s formation
of blood clots. Without it, you could bleed to
death from a simple cut. It may also help
maintain bone strength in older adults.

Foods that are particularly high in vitamin K

include:

kale, spinach, collard greens, Swiss

chard, turnip greens, and mustard
greens

romaine lettuce

parsley

Brussels sprouts

broccoli

asparagus
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Stock up on vitamin-rich foods

It may be tempting to turn to supplements to
get your fill of vitamins. But according to the
Office of Dietary Supplements, popping a pill
is no substitute for a well-balanced diet. To
get the nutrients you need, stock up on high-
vitamin foods that are known to pack a
nutritious punch.

If you suspect you may be missing crucial

nutrients in your diet, talk to your doctor or
dietitian. They may recommend changes to
your eating habits. They may also encourage
you to add a supplement to your daily
routine.

Put your healthy eating plan

into action
Eating a well-balanced diet can help you get
the nutrients your body needs to function
properly. Fruits, vegetables, nuts, and
seafood are rich sources of many vitamins.
Incorporate a variety of them into your daily
diet for optimum health and wellness.

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Last medically reviewed on July 26, 2016

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