Top 15 Foods Highest In Vitamins

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Sign In Sign Up Top 15 Foods Highest in Vitamins Written by Daisy Whitbread BSc (Hons) MSc DipION Medically Reviewed by Dr. Patricia Shelton Evidence Based. References sourced from PubMed. Last Updated: November 10, 2024 Table of Contents

• Introduction
• List of High Vitamin Foods
• More Vitamin Rich Foods
• References

List of High Vitamin Foods

• 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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More Vitamin Rich Foods

In addition to those in the top 15, here are some more high vitamin foods which appeared on the most nutritious foods lists.

Asparagus	High in Vitamins B1, B9, K, and Lycopene
Liver	High in Vitamins A, B3, and B12
Carrots	High in Vitamin A, Beta Carotene, and Lycopene
Cheese	High in Vitamins B2, B5, and B12
Shellfish	High in Vitamins B2, B12, and E
Sweet Potatoes	High in Vitamins A, B5, and Beta Carotene
Beans	High in Vitamins B1, and B9
Wholewheat Bread	High in Vitamins B1, and B9
Cantaloupe	High in Vitamins A, and Beta Carotene
Guavas	High in Vitamin C, and Lycopene
Kiwifruit	High in Vitamins C, and E
Plant Oils (Olive Oil)	High in Vitamins E and K
Tomatoes	High in Vitamin C, and Lycopene
Fortified Tofu	High in Vitamins B12 and D
Cereals	High in Vitamins B12 and D
Bananas	High in Vitamin B6
Berries (Strawberries)	High in Vitamin C
Citrus Fruits	High in Vitamin C
Dry Roasted Soybeans	High in Vitamin B1
Peanuts	High in Vitamin B3
Lentils	High in Vitamin B9

Related

• The Most Nutritious Foods Lists
• The Most Nutrient Dense Foods
• High Mineral Foods

Data Sources and References

1. National Library of Medicine - Biochemistry, Fat Soluble Vitamins. Priya Reddy; Ishwarlal Jialal.
2. National Library of Medicine - Biochemistry, Water Soluble Vitamins. Jacqueline Lykstad; Sandeep Sharma.
3. Siener R, Machaka I, Alteheld B, Bitterlich N, Metzner C. Fat-soluble Vitamin Deficiencies and Inflammatory Bowel Disease: Systematic Review and Meta-Analysis Nutrients. 2020 Oct 12;12(10):3110. doi: 10.3390/nu12103110. 33053816

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