Vitamin rich foods you should eat every day

As we talk about the top vitamin rich foods you should eat every day, we’re also going to look at their importance and why you need them every day.

What Is A Vitamin?

We can not properly talk about the foods that are rich in vitamin without first understanding what a vitamin stands for… A vitamin according to Wikipedia is an organic molecule (or a set of molecules closely related chemically, i.e. vitamers) that is an essential micronutrient which an organism needs in small quantities for the proper functioning of its metabolism.

It’s also worthy to note that vitamins cannot be synthesized in the body but acquired through the foods we eat every day.

You should also take into consideration that The term vitamin does not include the three other groups of essential nutrients: minerals, essential fatty acids, and essential amino acids.

Types Of Vitamins:

Vitamins can be grouped in two forms…

#… Fat-soluble vitamins are stored in the body’s fatty tissue. The four fat-soluble vitamins are vitamins A, D, E, and K. These vitamins are absorbed more easily by the body in the presence of dietary fat.
#… There are nine water-soluble vitamins. They are not stored in the body. Any leftover water-soluble vitamins leave the body through the urine.

Although the body keeps a small reserve of these vitamins, they have to be taken regularly to prevent a shortage in the body.

Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years.

Why You Should Eat Vitamin Rich Foods:

Let me just give a brief overview of why you should consume vitamin-rich foods, the health benefits of vitamins include their ability to prevent and treat various diseases including heart problems, high cholesterol levels, and eye and skin disorders.

It’s quite interesting to note that most vitamins facilitate many of the body’s mechanisms and perform functions which cannot be performed by any other nutrients.

Now let’s discuss in details the… Top vitamin rich foods you should eat every day

Top vitamin Rich Foods You Should Eat Every day:


Carrots are high in vitamin A, vitamin C, Vitamin B8, vitamin K, folate, and pantothenic acid, carrots can help in preventing heart attacks, reduce cholesterol levels, fight cancer, improve vision, and fight fast ageing diseases.

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Mushrooms are listed among vitamin D rich foods and are also high in other B vitamins which includes niacin, riboflavin, and pantothenic acid. These perform the act of providing adequate energy by breaking of proteins, carbohydrates and fats. Mushrooms are good for your nervous system too and I think you should include it in your daily diet menu.


Have you heard of beetroots? It’s not scarce at all, just ask your food vendor or go to the grocery store in the market and get them.

Beets are a great source for antioxidants and detox support. This makes them one of the best foods for the liver. Beets are also known as one of the best vegan sources of niacin. 100 grams of beet contains 0.334 mg of niacin.

You Can’t Exclude Garlic:

Raw garlic provides a host of health benefits and is a great source of vitamin B6. Raw garlic makes a good condiment and can also be used as a salad dressing. The garlic benefit is that in 100 grams of raw garlic provides 1.235 mg of Vitamin B6 and 0.04 mg per clove.

Lots of folks don’t eat garlic because of its strong aroma, but, hate or love it garlic for sure made the list of the vitamin-rich foods you should eat every day.

Fruits Also Get The Nod:

Citrus fruits like oranges, grapefruits, lemons or limes contain folic acid and smaller amounts of several other B vitamins including thiamin, riboflavin, niacin and pantothenic acid. These same vitamins can also be found in a glass of orange or grapefruit juice.

Spring Onions Are Among The Top Vitamin Rich Foods

Spring onions are regarded as one of the best sources of vitamin C and vitamin A, these have excellent antioxidant properties. Regular intake can help in preventing high blood pressure and lower the risks associated with heart diseases.

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Is Pork Among The Foods You Eat Every day?:

Pork is essentially pretty high in vitamin B1, Pork helps in better growth and repair of muscles and nerve tissues. Besides, do you know that pork can repair damaged tissues and extract energy from food? Try adding pork to your meat list.

Meat Or Fish:

Many types of meat and fish contain several of the B vitamins.

Seafood like salmon, tuna, oysters, clams or haddock offers significant amounts of biotin, niacin, pantothenic acid, riboflavin, vitamin B6 and vitamin B12. Besides, poultry contains high amounts of riboflavin, vitamin B12, niacin and pantothenic acid. You can also find biotin, niacin and thiamin in pork and niacin in beef.

Eggs Are Among The Vitamin Rich Foods:

Egg yolks are the second richest source of biotin because egg white interferes with the absorption of biotin. While preparing egg yolk, do not overcook as this can destroy the essential nutrients and vitamins in it.

Heads-up: Do not consume uncooked egg yolks as they contain salmonella which can be harmful. And even though eggs contain proteins essential for the body, consuming a lot of egg is not advisable.

Green Leafy Vegetables:

Green leafy vegetables are the best source of folic acid. These are also popular as foods rich in vitamin B of the other types too.

Consume green vegetables like spinach, collard greens, lettuce, turnip greens to get a sufficient amount of vitamin B9.

Just one plate of green leafy vegetable per day will provide you with your daily need of folic acid.

Folic acid, promotes cell development, prevents birth defects, promotes heart health, and helps red blood cells form.


Lentils are food that is high in vitamin B6 and B1, they are also regarded as a great source of copper, fibre, and manganese.

Adding it to your everyday food list can help in lowering cholesterol levels, improving heart health, bettering digestive health, and stabilizing blood sugar levels, etc.

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Essentially a good source of vitamin B6, they are the sweetest foods that are healthy too. They can help in moderating blood sugar levels, improving digestive health, aiding weight loss, and supporting better heart health.

Whole Grain:

Be sure to include Natural 100 per cent whole-grain bread, cereal, rice and/or pasta in your meals each day.

These foods provide you with biotin, folic acid, niacin, pantothenic acid, riboflavin, thiamin and vitamin B12. To make it easier, many of these items may also be enriched or fortified with additional B vitamins after they’re processed to add to their nutritional content.

Check my previous article to see the lists of foods that are generally unhealthy to be sure of your daily food choices.


Prunes are virtually a vitamin powerhouse loaded with vitamin K and beta-carotene.

It can improve your vision, offer antioxidants in large number, promote healthy heart health, relieve constipation and protect against Osteoporosis.


This tasty and healthy treat contains up to 90 mcg of folate per cup which provides 22% of our daily requirement. Avocado is also rich in fatty acids, dietary fibre and vitamin K. Add it to your daily meal to get your optimum health.

Conclusion: Vitamins benefit the human body tremendously because they are essential for many processes that are part of the normal metabolism in the human body.

Normal metabolism can not function without these vitamins and that is why I have compiled the list of the top vitamin-rich foods you should eat every day to stay completely healthy.

I believe you learnt new things today, you can share your thoughts with us via the comment box below. Thank you.

Disclaimer: The contents of this article are accurate to the best of my knowledge as it’s based on verifiable facts scientifically or medically, nevertheless, I urge you to visit your doctor or other medical experts if you’re ill.



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