Which Foods have Best Vitamins

Vitamins and minerals are just as vital as air and water. Not only do they keep your body healthy and functional, but they also protect it from a wide variety of diseases.

Vitamins and minerals mix together, but they are quite different. Vitamins are organic substances produced by plants and animals. They are often referred to as "essential" because they are not synthesized by the body (except for vitamin D) and therefore have to be ingested from food.

Minerals are inorganic elements that are extracted from rocks, earth or water. However, it can be ingested indirectly from the environment or by animals that eat certain plants.

List of High Vitamin Foods:

1. Fish:

Fish is an excellent source of 9 of the 14 essential vitamins.

These include vitamins A, B1, B2, B3, B5, B6, B12, D, and E. Of all fish, tuna and trout provide the most vitamins, but try to eat a wide variety of fish for a healthy diet .

2. Dark leafy vegetables:

Dark leafy vegetables are an excellent source of eight of the 14 essential vitamins.

These include vitamins A, B2, B3, B6, B9, C, E, K and beta-carotene. All dark leafy vegetables are great, but particularly nutritious sauces include spinach and kale.

3. Seeds:

The seeds are an excellent source of 6 of the 14 essential vitamins.

These include vitamins B1, B2, B3, B5, B5, B6, and E. Vitamin-rich options for seeds include sunflower and flax seeds.

4. Broccoli:

Broccoli is an excellent source of 6 of the 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. Lamb and beef:

Beef and lamb are excellent sources of 5 of the 14 essential vitamins. These include vitamins B2, B3, B5, B6 and B9. Finer cuts of beef and lamb are recommended to reduce calories.

6. Mushrooms:

Mushrooms are an excellent source of four of the 14 essential vitamins.

These include vitamins B2, B3, B5 and D. Mushrooms are low in carbohydrates and calories and are nutritious. Port bellows, creminis (buttons), and shiitake mushrooms are good options.

7. Walnuts:

Walnuts are a good source of four of the 14 essential vitamins.

These include vitamins B1, B2, B6 and E. Walnuts are a heart-healthy, cholesterol-lowering snack. Do not exceed 1-2 handfuls a day. A good variety of nuts includes almonds and walnuts.

8. Eggs:

Eggs are an excellent source of four of the 14 essential vitamins.

These include vitamins B2, B5, B12 and D. Eggs are currently considered healthy for the heart, but they are high in cholesterol and should not be eaten more than once a day.

9. peppers:

Paprika is an excellent source of four of the 14 essential vitamins.

These include vitamins A, C, beta-carotene and lycopene. Paprika is one of the foods rich in vitamin C. Colored red and yellow peppers contain higher amounts of beta-carotene and lycopene than green peppers.

10. Avocados:

Avocado is an excellent source of four of the 14 essential vitamins.

These include vitamins B5, B6, B9 and E. Avocados are high in calories and fat, so don't eat more than half a large avocado or one or more small avocados a day.

11. Green peas:

The pea is an excellent source of four of the 14 essential vitamins.

These include vitamins A, B1, E and beta-carotene. Green peas are also an excellent source of protein for vegetarianism.

12. Winter pumpkin:

Pumpkin is an excellent source of four of the 14 essential vitamins.

These include vitamins A, B1, E and beta-carotene. Suitable options for winter squash are butternut, acorn, and squash.

13. Dried Fruits:

Dried Fruits are an excellent source of four of the 14 essential vitamins.

These include vitamins A, B6, K and beta-carotene. Dried fruits are high in sugar, so don't eat more than a handful a day.

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