Vitamins are the most basic needs that require the body in the form of vitamins. What’s more, an ideal mixture of these vitamins through food is very much essential to gain and maintain optimal health. Supplaments, which are one of the most popular sources employed to fill nutrient deficiencies, come with a characteristic that stays in whole foods-not just something else but also other valuable nutrients and fiber as well.

In this article, we’re going to tour the top five food sources for all of the major vitamn . We will walk through what they are, why you should add them into your diet, and just how real foods can contribute to your daily intake. Along the way, I will give you some behind-the-scenes stories and tips that I have learned along my journey to healthier eating.

1. Vitamin A: The Precursor of Eye and Skin Health

Vitamin A promotes healthy vision, immunity, and skin. Pre-formed vitamn A is only found in animals. Provitamn A is beta-carotene and other carotenoids, that can be acquired only from plant sources. The five best sources of A are:

1.1. Carrots

Carrots contain a very active chemical in their content that, when transferred into your body, converts into vitamin A. One medium carrot is chock-full of enough to equal over 200 percent of the recommended daily intake. A raw snack with hummus is pretty simple yet will do wonders for giving you that extra needed boost in helping enhance your vision and skin.

Personal Account:

 Whenever someone mentions carrots, my grandmother reminds me of continuing to eat carrots for good eyesight. I hardly paid much attention to this reminder at that time, but sitting in front of the computer for a couple of hours woke me up to its significance. Anyway, I make sure that carrots form one part of my staple, everyday meals, raw, though sometimes part of soup and occasionally served raw as a side dish.

1.2. Sweet Potatoes

Sweet potatoes contain beta-carotene. Though a medium serving contains more than 400 percent of your daily vitamn A intake, baking them in the oven topped with a tablespoon of olive oil increases their body-availability.

1.3. Spinach

On the other hand, one of the green leafy foods rich in beta-carotene with more iron along with vitamn C is spinach. Try to include this one among your mix smoothies, salads, or sautés. This would work very well for your vitamin A requirement.

1.4. Liver

Livestock liver, likely beef is the most useful, contains some of the richest sources of preformed vitamin A. Although certainly less commonly consumed today than many other meats, liver is actually quite nutrient-dense and can be eaten on its own or formed into pâtés or spread on toast.

1.5. Bell Peppers

Red bell peppers also contain high deposits of beta-carotene, actually making them the richest source of vitamin C. I just love chopping these inside perfectly in the shape of strips to serve as a snack or add right to stir-fries and salads.

My Experience:

I used to have red bell peppers for my usual diet. These must be bad for the skin as they were sweet and crunchy. They go with everything prepared; I just used them with whatever was prepared. I was astonished at how much better my skin looked, even healthier.

2. Vitamin B12: Energizer and Brain Function Enhancer

Vitamin B12 is the crucial agent for nerve functions and DNA synthesis and promotes red blood cell production. As it is present only in animal-based food products, people following a plant-based diet need to obtain it either through fortified food or supplements.

2.1. Salmon

Salmon is one of the richest sources of vitamin B12, a nutritional powerhouse, and packs more than your daily recommended intake in a mere 3-ounce serving of cooked fish. And it has some good omega-3s, which are heart healthy.

My Story:

 My doctor told me that my B12 level had always been low in my blood. That explained why I was lethargic perpetually. Since I hardly ate much meat, there was plenty of grains and sugar in my diet. The doctor prescribed that I eat salmon thrice a week at least. It would surely shoot my energy levels many fold.

2.2. Beef

Other meats include beef, but due to the fact that this vitamin is only obtainable in high concentrations from animal-based products, you will find it with greater frequency in the leaner cuts. A serving can also be one of several items which may serve to assist you in exceeding your daily quota. Beef stir-fry with veggies is a quick and painless source of B12 that I prepare quite frequently.

2.3. Eggs

But yolks are a great source of B12, so eggs are a really convenient source. If you like to eat your eggs scrambled, boiled, or poached, then eggs are an incredibly flexible way of getting in B12, aside from getting some protein and a lot more nutrients.

Of course, there is B12 in dairy: milk, cheese, and yogurt. Even if those aren’t your favorites, you can add them to nearly any meal: yogurt for breakfast or cheese in your sandwich.

2.5. Cereals fortified

Diet lovers will be saved by the fortified breakfast cereals. A significant portion of breakfast cereals is fortified with B12, thus, it becomes the most accessible and easiest way through which consumers gain B12 in diet especially those who do not consume animals or products made of animal bodies.

Personal Tip:

The only thing I picked at the reduction stage was fortified breakfast cereals. Added to the smoothie or fruits in the morning, it was the epitome of health kick-off for that day.

3. Vitamin C: The Immunity Protector

Vitamin C is an antioxidant which strengthens the power of immunity and further aids in resisting skin disorders besides synthesizing collagen. As it is water-soluble, it needs to be taken every day by means of fruits and vegetables.

3.1. Oranges

Oranges While oranges aren’t exactly vitamin C foods, they do contain the largest amounts of this nutrient. It will only take a medium orange to give you over 70 mg-about 80% of what you need in one day. That freshly squeezed orange juice at breakfast will keep you all set to get your day going with that vitamin C boost.

Personal Narrative:

For flu season, I used to pick oranges. During the periods when the temperature decreases, my immunity is knocked out so I figured one thing that kept me particularly healthy and strong was the constant consumption of oranges with proper diet.

3.2. Strawberries

Though crunchy and sweet, strawberries are a great addition to any salad, and they also have a lot of vitamin C. A one-cup serving of strawberries contains about 85 mg of vitamin C-no question enough to be an excellent complement to your daily dietary needs .

3.3 Bell Peppers

Two flavors of the same vegetable, very full of vitamin C, though red bell peppers have a little more than an orange. Sauteed bell peppers can really add a splash of color with much-needed vitamins to any meal.

3.4 Kiwi

This very small-sized fruit tastes a bit sour to the taste bud. Nutritionally, it contains about 70 mg of vitamin C per fruit. I love putting slices of kiwi in my salads or just throwing them into my smoothies for that flavor and nutritional goodness.

3.5. Broccoli

Even though it is a nutritional powerhouse, the best of this could be in the vitamin C of broccoli. For that reason, half a cup of cooked broccoli will contain about 50 mg of vitamin C. Whether it is steamed or roasted, broccoli in any of these forms ensures most of its nutrients are conserved to create one very addictive side dish.

Personal Tip:

Often, I steam broccoli with lemon juice-the other good source of vitamin C-for a super speedy and immunity-boosting side.

4. Vitamin D:

 The Bone Strengthener and the Immune System Strengthen

Vitamin D is the nutrient that ensures proper absorption of calcium in the bones and maintains the body’s system immune. Although sunlight is the best source, there are several foods which will help facilitate your vitamin D intake.

4.1. Salmon

While salmon is an excellent source of vitamin B12, it will also rank among the richest sources of food for vitamin D, like in just a single serving that has been cooked and contains as much as 450 IU. This value is even higher than more than half of the average requirement of most adults.

My Experience:

Very rarely sun rays are sighted during winters. Energy level and mood level started to dip due to this reason. Since I started consuming vitamin D-rich diets such as salmon, my energy level increased and sensitivity toward seasonal changes became less.

4.2. Fortified Milk

Probably the most widely traded commodity containing vitamine D is melk. This may perhaps be the simplest way of delivering an adequate daily amount to the diet. One very easy custom to adopt could be to drink a glass of milk at breakfast time or, conversely, to add it to coffee or to cereal.

4.3. Egg Yolks

Egg yolks also contain a little of vitamin D. So that will be of extreme assistance if you consume egg yolks every day to supplement the other sources that will keep them at the right levels.

4.4. Fortified Orange Juice

Orange juice is mostly fortified with vitamin D by most producers. This, therefore would be one of the choices for a lactose intolerant. The fortified orange juice would also provide you with enough amount of vitamin C.

4.5. Mushrooms

Mushroom

Actually, MUSHROOMS are the most easily available sources of vitamin D from the vegetable kingdom and, therefore, it is high in availability if used with some sun exposure. Class II would come if they have a high enough concentration of vitamin D to be eaten raw or cooked.

Personal Recommendation:

 Mushroom was the first go-to when I went completely plant-based. I grill them as a side or as a mix for pasta and stir-fries.

5. Vitamin E: The Champion of Antioxidant and Skin Health

Vitamin E is an antioxidant, which prevents cells damage, promotes healthy skin, participates in the immuno development, and prevents the risk of causing inflammation.

5.1. Almonds

Almonds also turn out to be one of the richest dietary sources of vitamin E – a handful, that is, about 1 ounce, supplies nearly 50% of your daily recommended intake. For instance, almonds often I snack on them, or add them to oatmeal and salads for that crunchy nutrient-packed boost.

My skin is dry, or at least in winters. Intake in my diet really toughened it and hydrated it. Vitamin E did a lot to help out my skin as an antioxidant.

5.2. Sunflower Seeds

Sunflower seeds: Sunflower seeds are another gold mine of vitamin E. A quarter cup is packed with about 90 percent of your daily recommended intake. Just sprinkle a few seeds over a salad or over yogurt to raise your vitamin E level.

5.3. Spinach

Spinach is a good source of vitamin A but also slightly of an alluvial treasure trove of vitamin E. One cup of cooked spinach contains approximately 20 percent of the RDA so that can easily make its way onto every meal.

5.4 Avocados

Avocados also are full of good fats and high doses of vitamin E. Slice them up and put them on a sandwich, or throw them into a salad for a delicious way to get those superfoods in your diet.

5.5. Hazelnuts

Hazelnuts are actually a rich source of vitamin E, nearly composing about 20% of the daily recommended intake per ounce. Many times I like adding hazelnuts to my trail mix or sprinkle it on top of the dessert.

Personal Tip:

 In the morning, I like adding a small handful of sunflower seeds and almonds in my yogurt. These ones give me an energizing and they’re rich in vitamin E .

Conclusion

Of all the ways by which one may attain optimal health, appropriate amounts of various whole foods can provide one just that right quantity of vitamins. These have been known to help improve the strength of your immunity and bone; they nourish your radiance of skin. And the more of these nutrient-dense foods you introduce into your diet, the better health and more energy you will be headed toward.

With all these many varieties of vitamins assimilated and known in my diet, it enhances my bodily wellbeing, teaching me much on balance as well as mindful eating. To feed on one’s body is the same as nourishing one’s body; the prime mode by which one feeds on whole foods full of them.