Vitamins are instrumental in regulating bodily functions and maintaining good health. Since they are not produced inside our bodies, it’s essential to obtain them through foods and sometimes supplements when necessary. Let’s explore dietary sources that offer a bounty of key vitamins.
Vitamin A – This fat soluble vitamin supports eye, bone and immune health. It also assists cell growth. The best source is beef liver, while sweet potatoes, carrots, dark leafy greens, red peppers, fish and egg yolks also provide ample amounts. Just one small baked sweet potato meets your daily vitamin A needs.
B Vitamins – This family serves a variety of roles from metabolizing energy to forming blood cells. Great sources include legumes, seeds, nuts, bananas, potatoes, nutritional yeast, avocados, dark leafy veggies, seafood, eggs and dairy products. Toss chickpeas into a salad, snack on pumpkin seeds or choose Greek yogurt for your daily dose.
Vitamin C – Critical for immunity and collagen production, vitamin C options include all types of berries, citrus fruits, melons, broccoli, bell peppers, squash, leafy greens, potatoes, tomatoes and peas. A single red pepper holds over 300 percent of your recommended daily intake, providing this nutrient in abundance.
Vitamin D – Needed for calcium absorption and immune regulation, your best bet for vitamin D is fatty fish like salmon, tuna and mackerel or fish liver oils. Other options include cheese, egg yolks and mushrooms, but sunlight exposure produces most of this vitamin naturally. Be sure to get 10-15 minutes per day.
Vitamin E – This antioxidant prevents cell damage and boosts immunity. Find it in abundance in oils from wheat germ, sunflower, safflower, palm and olive as well as almonds, hazelnuts, peanuts, spinach, broccoli, tomato, avocado, shrimp, rainbow trout and butternut squash. Just one ounce of almonds delivers nearly 100 percent of your vitamin E for the whole day.
Vitamin K – Necessary for proper blood clotting, vitamin K stars include leafy greens like kale, spinach, collards, Swiss chard and turnip greens. Other options include broccoli, Brussel sprouts, cabbage, fish, berries, plums, zucchini and asparagus. One bowl of cooked kale gives you way beyond your total daily vitamin K requirements.
Biotin – Helping convert food into cellular fuel, biotin all-stars are organ meats like liver and kidney as well as egg yolks, yeast, milk, cheese, green peas, nuts, seeds, sweet potatoes, cauliflower, mushrooms and berries. Just a single whole egg supplies nearly half your biotin for the entire day.
Pantothenic Acid – Critical for breaking down and utilizing food for energy, you’ll find ample amounts in meat, poultry, fish, sweet potatoes, avocados, mushrooms, broccoli, homemade yogurt and chickpeas. Three ounces of salmon provides around 50 percent of your recommended daily value.
While each vitamin has their specific functions and star food sources, the best approach is to take in a wide variety of whole foods. Fruits, vegetables, proteins and oils in colors across the spectrum deliver a multitude of micronutrients. Track which items you consume less often and make an effort to incorporate them more routinely. Whether preparing them yourself or grabbing ready-to-eat options, a balanced, diverse and colorful diet tickles your taste buds while optimizing nutrition.