Are you seeing any significant changes to your face, such as wrinkles, discoloration, or ageing? Do you often complain about stomach problems and your laziness? Or do you constantly end up taking medication after seeing physicians for problems with your face and other concerns? Because of stress and job demands, one often neglect to eat their regular meals and instead turn to junk food, which upsets our stomachs and deprives our bodies of the necessary nutrients.
A vitamin-rich food diet can make a huge difference. Consuming all the necessary nutrients is vital and a balanced diet serves as the cornerstone of a healthy lifestyle. Consuming vitamin-rich food can reduce your risk of developing chronic illnesses, promote good skin, and cut down on unhealthy eating habits.
In this blog, Good Monk will guide you with the top 15 all-vitamin food list that can nourish your body. You can find vitamin B17-rich food, vitamin K2-rich food, vitamin B12-rich Indian food and more in this list. Add these to your diet and blend them into your daily routine with a health mix powder to give your body what it truly needs.
15 Food Items Rich in Vitamins
Below is our 15 all vitamins food list. Add these vitamin-rich foods to your diet daily.
1. Leafy Green Vegetables
There is a good reason why our parents make us eat green leafy vegetables like broccoli, cabbage, spinach, kale, coriander, and so on; these are foods rich in vitamins and minerals, including A, B, C, K and E. These are some of the best multivitamin foods for better immunity and health.
2. Fish
For those who are not vegetarians, eating fish is a beneficial habit to get into since it is high in vitamin B12, which lowers the risk of dementia and heart attacks. Salmons, and sardines are excellent vitamin B12-rich Indian foods. Aside from that, eating fish daily improves DNA replication, cognitive function, and red blood cell counts.
In addition to vitamins, fish raises our body's levels of minerals and fatty acids. You can also add a dietary fibre supplement for digestive support.
3. Citrus Fruits
Citrus fruits like oranges, lemons and mosambi are good vitamin C rich foods. Citrus fruits also have high concentrations of vital minerals including potassium, phosphorus, magnesium and copper as well as vitamins C, A, B6 and folate. Orange powder drinks can also give you the same goodness if made with natural ingredients.
4. Berries
Did you see the cereal advertisements with so many berries? Oh my goodness, that looks so good on TV! In reality, though, they taste much better since they include manganese, folate, vitamin K and C. Thus, cover as much of your meal as you can with blueberries, strawberries, blackberries and other in-season berries even as a berries drink.
5. Eggs
Eggs are necessary for the development of a healthy immune system since they include the most critical vitamins and minerals needed for energy generation. Your body will receive selenium, vitamin B12 and vitamin A by eating eggs. An easily available multivitamin and vitamin B 12 rich Indian food. Egg yolks in particular are vitamin K2 rich foods.
6. Beans & Lentils
Lentils are the greatest choice if you want to eat healthfully and light at the same time. A perfect addition to your all vitamins food list, since they provide you with all the nutrients you need and aid in weight reduction. If you would prefer not to eat lentils, you can include other beans, such as chana or rajma, in your food vitamin diet to add taste and nutrients like B- complex vitamins, potassium, magnesium, zinc and iron.
7. Nuts
Indians are accustomed to including nuts in both our savoury and sweet cuisine. Are you aware of the cause of it? Not only does it taste good, but it also has certain health advantages including low cholesterol and a healthy heart. Nuts are good vitamin food items as they are rich in vital vitamins B1, B2, E and B6 including cashews, walnuts, and almonds. Raw nuts like bitter almonds and apricot kernels are vitamin B17 rich foods.
Want to know what really matters on your plate? Read these nutrition facts you shouldn’t miss.
8. Delightful Bell Peppers
Are those vibrant bell peppers in your spaghetti visible to you? Not only are these vibrant bell peppers visually pleasing, but they are also a great source of beta-carotene, lycopene, vitamin C and vitamin A. For healthy skin and eyesight, these are good vitamin A foods you can have.
Though green peppers are rich in nutrients and frequently utilized in our homes, colorful bell peppers are more nutrient-dense than green peppers.
9. Seeds
For good skin, people often include flax and sesame seeds in their diets. This is because sunflower or flax seeds are rich in vitamins B1, B2, B3, B5 and B6 in addition to vitamin E.
10. Fruits from the Tropics
Tropical fruits, including papaya, litchees and mangoes, are vitamin A foods that grow in warm, tropical climates. These fruits come with red flesh and are considered to be rich in the maximum number of vitamins, and minerals such as vitamin A, E, B1 and Lycopene.
11. Green Peas
People usually include green peas in practically every dish they make at home since they give a calming flavor and aroma. However, did you know that it is also a fantastic source of vitamins and protein? Yes, it will provide you with a tonne of protein as well as vitamins A, E, B1 and beta carotene whether you eat it raw or cooked.
12. Carrots
Carrots are one of the most popular vitamin A foods. It is also rich in beta-carotene and vitamin K. Carrots are good for vision, healthy skin and strong immunity.
13. Dairy Products
Milk indeed is the best multivitamin for old age and young alike. Milk, curd, paneer etc are all vitamin B12-rich Indian foods. They also have vitamin D and calcium. Butter, a dairy product is a vitamin K2-rich food.
14. Tomatoes
The vitamin A food — Tomatoes are a good source of vitamin C and antioxidants like lycopene. They are great for heart and skin health and are also good vitamin K-rich foods.
15. Sweet Potatoes
Sweet potatoes are rich in vitamin A food too. They also contain beta-carotene, vitamin C, B6 and potassium. They are also fiber-rich and good for digestion and immunity.
Do you want to know how to eat right every day? Read our guide on the importance of balanced diet and how to achieve it.
Importance of Vitamins to Human Body
Vitamins are important nutrients that a human body needs regularly and in the right amounts. You must consume food items rich in vitamins from an early age as they control bodily growth, provide energy and keep your body functioning well. That's why physicians advise taking multivitamin tablets as a source of vitamins when a patient reaches a certain age and starts to consume less food.
But first, let's understand the benefits of vitamins for human health.
1. Bone Well-being
Your parents would have always told you that you will grow taller if you consume multivitamin food. And you did the same thing. A multivitamin food diet, which is high in calcium and vitamin A, promotes bone formation and growth.
2. Antioxidants
An improper diet can cause your body to undergo oxidative stress, which can lead to cells degenerating to the point where chronic illnesses develop and health deteriorates.
Vital and beneficial vitamins, including vitamin E, function as antioxidants in human bodies, counteracting the oxidation process and shielding from dangerous illnesses and conditions like diabetes and cancer.
3. Defence Mechanism
A healthy immune system keeps one from becoming sick and seeing the doctor, and it can only be achieved by consuming certain micronutrients and minerals like zinc, magnesium, iron, copper and selenium in addition to the most important vitamins like A, C, B, D and E. Your immune system will be greatly strengthened if your body is supplemented with foods high in vitamins.
4. The metabolic process
The body makes energy through the metabolic process, enabling us to function for the whole of the day. Thus, water-soluble vitamin B facilitates the simple digestion of nutrients, which gives the body energy and aids in the synthesis of DNA and RNA.
5. Quiet Healer
Vitamin K is also known as the clotting vitamin. It helps the liver produce clotting factors to prevent excessive bleeding in case of cuts and injuries. It also lowers the risk of osteoporosis and fractures while promoting healthy blood flow, calcium deposition, cell development and heart health.
Also, read our blog on high fiber foods for digestive health.
Conclusion
Adding a variety of vitamin-rich foods into your daily diet is essential for maintaining overall health and well-being. Each food from this all-vitamin food list offers unique nutritional benefits that support various bodily functions. From promoting bone health and boosting the immune system to acting as antioxidants and aiding metabolism, these foods play a vital role in ensuring your body gets the nutrients it needs.
By prioritizing these vitamin-rich foods and supplementing wisely with Good Monk’s gut health supplements, you can improve your health and reduce the risk of chronic diseases.
FAQs on Vitamin Foods
1. How many types of Vitamins are there?
The human body requires a total of thirteen important vitamins. These also include the list of vitamins in fruits and leafy vegetables, likely, pantothenic acid, biotin, folate, and vitamins A, B, B1, B2, B3, B6, B12, C, D, E, and K.
2. Which fruit contains all vitamins?
Any fruit is an excellent source of fiber, vitamins, and minerals for our bodies. But some are very nutrient-dense and contain the most vitamins—mango, cherries, papaya, oranges, kiwis, bananas, apricots, blackberries, and grapes. Consuming these fruits is the same as eating a healthy meal for lunch or breakfast.
3. Which foods are the best source of Vitamin A?
The finest sources of vitamin A for non-vegans are liver, eggs, fish, and dairy products. On the other hand, oranges, yellow vegetables, green leafy vegetables, tomatoes, vegetable oils, and fruits can provide vegans with their daily intake of vitamin A.
4. How can I increase my vitamin levels quickly?
The quickest way to increase your vitamin levels is by including a variety of multivitamin foods in your daily diet. If your diet lacks nutrients, consider adding a health mix powder.
5. Which food is very rich in vitamins?
Leafy green vegetables, eggs, citrus fruits, dairy, fish, lentils, nuts, berries etc are some of the most vitamin-rich foods, These foods provide a wide range of vitamins list which includes vitamins A, B12, C, D, E and K along with essential minerals.
About the Author
Written by the team at Good Monk—a clean and honest nutrition brand supported by doctors and food scientists. Every product is backed by clinical studies and made to help families eat better, feel better, and live healthier every day.
References:
Brancaccio M, Mennitti C, Cesaro A, et al. The Biological Role of Vitamins in Athletes' Muscle, Heart and Microbiota. Int J Environ Res Public Health. 2022;19(3):1249. Published 2022 Jan 23. doi:10.3390/ijerph19031249 https://pmc.ncbi.nlm.nih.gov/articles/PMC8834970/
