Vitamin A
Foods high in vitamin A include carrots, lettuce,
spinach, red peppers, mangoes and apricots. You can make vitamin-A-rich salads
by combining some of these foods along with other foods high in vitamin A, such
as sweet potato, collard greens and butternut squash. Eggs, butter and whole
milk are also high in vitamin A, but the highest source of this vitamin is cod
liver oil, according to the Linus Pauling Institute at Oregon State
University
Vitamin B-complex
Rich sources of vitamin B1, also called thiamine,
include rice, beans, peanuts and beef, Riboflavin or vitamin B2 can be found in
broccoli, asparagus, liver and eggs. Niacin, which is vitamin B3, is present
mostly in beef, brewer's yeast, carrots, milk, turkey and chicken. Vitamin B5,
also referred to as panthothenic acid is present in mushrooms, brewer's yeast,
liver and salmon. Vitamin B6 can be obtained from bananas, beef, brewer's yeast,
peanuts and oats. You can find vitamin B12 in organ meats from beef, salmon and
cooked oysters and folate is mostly found in garbanzo beans, lentils, spinach
and strawberries, according to the website MC
Vitamins.
Vitamin C
Vitamin C or ascorbic acid is present in many fruits
such as guava, orange, lime, papaya, strawberries, grapefruit, mango and
tangerine, according to the Ohio State University. Vegetables that contain
vitamin C are red and green bell pepper, broccoli, cabbage, spinach and baked
potatoes with their skin
Vitamin D
The National Institute of Health Office of Dietary
Supplements notes that vitamin D is present in few foods. One of the highest
sources of vitamin D is fish liver oil and some can also be found in egg yolks,
beef liver and cheese. Milk is generally fortified with the vitamin. The best
source for vitamin D however is moderate sun exposure.
Vitamin E
Nut and vegetable oils are high in vitamin E, with wheat
germ oil being the highest source, notes the National Institute of Health Office
of Dietary Supplements. You can obtain vitamin E directly from the nuts as well,
such as almonds and hazel nuts, as well as seeds such as sunflower
seeds.
Vitamin K
Vitamin K is mostly present in leafy greens including
broccoli, kale and spinach.
