Top 15 Foods Highest in Vitamins

Written by Daisy Whitbread
BSc (Hons) MSc DipION

• 1. Fish
  

  Fish is a good source for 9 of 14 essential vitamins.
  These include Vitamins A, B1, B2, B3, B5, B6, B12, D, and E. Among all fish Tuna and Trout provide the most vitamins but be sure to eat a wide variety of fish for a healthy diet.
• 2. Dark Leafy Greens
  

  Dark Leafy Greens are a good source for 8 of 14 essential vitamins.
  These include Vitamins A, B2, B3, B6, B9, C, E, K, and Beta-Carotene. While all dark leafy greens are great, extra nutrient-dense sources include spinach and kale.
• 3. Seeds
  

  Seeds are a good source for 6 of 14 essential vitamins.
  These include Vitamins B1, B2, B3, B5, B5, B6, and E. Vitamin rich choices for seeds include sunflower and flax seeds.
• 4. Broccoli
  

  Broccoli is a good source for 6 of 14 essential vitamins.
  These include Vitamins A, B9, C, E, K, and Beta Carotene. Other nutritious cruciferous vegetables include brussels sprouts, cabbage, and cauliflower.
• 5. Pork
  

  Pork is a good source for 6 of 14 essential vitamins.
  These include Vitamins B1, B2, B3, B5, B6, and D. Good cuts of pork include pork chops (loin) and shoulder.
• 6. Beef and Lamb
  

  Beef and lamb is a good source for 5 of 14 essential vitamins. These include Vitamins B2, B3, B5, B6, and B9. To reduce calories, leaner cuts of beef and lamb are recommended.
• 7. Mushrooms
  

  Mushrooms are a good source for 4 of 14 essential vitamins.
  These include Vitamins B2, B3, B5, and D. Mushrooms are highly nutritious while being low in carbs and calories. Good choices include portobello, cremini (button), and shiitake mushrooms.
• 8. Nuts
  

  Nuts are a good source for 4 of 14 essential vitamins.
  These include Vitamins B1, B2, B6, and E. Nuts are a heart-healthy, cholesterol-lowering snack. Try not to have more than 1-2 handfuls a day. Good choices for nuts include almonds and walnuts.
• 9. Eggs
  

  Eggs are a good source for 4 of 14 essential vitamins.
  These include Vitamins B2, B5, B12, and D. While eggs are now considered heart healthy, they are still high in cholesterol, so try not to eat more than 2 a day.
• 10. Sweet Bell Peppers
  

  Bell Peppers are a good source for 4 of 14 essential vitamins.
  These include Vitamins A, and C, Beta-Carotene, and Lycopene. Bell Peppers are one of the foods highest in vitamin C. Colorful red and yellow peppers have higher amounts of beta-carotene and lycopene than green peppers.
• 11. Avocados
  

  Avocados are a good source for 4 of 14 essential vitamins.
  These include Vitamins B5, B6, B9, and E. Avocados are high in calories and fat, so try not to eat more than 1/2 a large avocado, or 1 small avocado, a day.
• 12. Green Peas
  

  Peas are a good source for 4 of 14 essential vitamins.
  These include Vitamins A, B1, E, and Beta Carotene. Green peas are also a good vegetarian source of protein.
• 13. Winter Squash
  

  Butternut Squash is a good source for 4 of 14 essential vitamins.
  These include Vitamins A, B1, E, and Beta Carotene. Good choices for winter squash include butternut, acorn squash, and pumpkin.
• 14. Tropical Fruits
  

  Tropical Fruits a good source for 4 of 14 essential vitamins.
  These include Vitamins A, B1, E, and Lycopene. Fruits with red flesh, like Papayas, are the best choice for lycopene.
• 15. Dried Fruits
  

  Dried Fruits are a good source for 4 of 14 essential vitamins.
  These include Vitamins A, B6, K, and Beta Carotene. Dried fruits are high in sugar, try not to eat more than 1 handful a day.

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