Written by Daisy Whitbread BSc (Hons) MSc DipION Medically Reviewed by Dr. Patricia Shelton
Evidence Based. References sourced from PubMed.
Vitamins are organic molecules that are needed for proper body function. They can’t be synthesized by the human body, so they must be consumed to prevent symptoms of deficiency.
Some vitamins can be stored in the body for later use, while others are not stored and must be consumed on a daily basis. (1,2)
Want to know which foods are the best sources of vitamins? We looked at all our top 10 lists for 14 different vitamins, including: Vitamins A, B1, B2, B3, B5, B6, B9, B12, C, D, E, K, Beta Carotene, and Lycopene and counted how many times each food appeared.
Some vitamins are fat-soluble, which means that they must be consumed along with fat in order to be absorbed. These include vitamins A, D, E, and K. (3) For these vitamins, meats, oils, and dairy tend to be a better source than leafy vegetables or fruits, because they contain the fat necessary for absorption of the vitamin.
The top 15 foods highest in vitamins include fish, dark leafy greens, seeds, broccoli, pork, beef, lamb, mushrooms, nuts, eggs, sweet bell peppers, avocados, peas, winter squash, and fruits.
Want to know more? Check the extended list of vitamin rich foods, or the complete collection of the most nutritious foods lists.
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. MushroomsSee AlsoAll About Vitamins & Minerals
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 |
- The Most Nutritious Foods Lists
- The Most Nutrient Dense Foods
- High Mineral Foods
Data Sources and References
- National Library of Medicine - Biochemistry, Fat Soluble Vitamins. Priya Reddy; Ishwarlal Jialal.
- National Library of Medicine - Biochemistry, Water Soluble Vitamins. Jacqueline Lykstad; Sandeep Sharma.
- 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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