A list of vitamin-rich foods has been compiled: what to include in your diet

Elena KozlovaLS Food
Vitamin B12 deficiency can lead to fatigue and exhaustion
Vitamin B12 deficiency can lead to fatigue and exhaustion

A healthy and balanced diet can provide you with many vitamins. However, the most important of them are A, B6, B12, C, D, E, and K. Their deficiency can lead to various diseases and exhaustion.

OBOZREVATEL suggests that you familiarize yourself with the list of foods that contain them, published on

Vitamin A

Vitamin A is present in animal products (liver, butter, and eggs) in the form of retinol, and in plant foods (carrots, pumpkin, spinach, and cabbage) in the form of carotenoids.

Vitamin B6

Whole grains, hazelnuts, walnuts, red peppers, sardines, and mackerel are rich sources of vitamin B6. It is also found in fruit juices and dried fruits.

Vitamin B12

This vitamin is found only in animal products. Its levels are relatively high in milk and dairy products, as well as eggs, fish, seafood, and poultry.

Vitamin C

The best sources of vitamin C are various types of vegetables and fruits, as well as fruit juices and smoothies. Sea buckthorn, pepper, black currant, and parsley juice are particularly high in vitamin C. But citrus fruits, potatoes, cabbage, spinach, and tomatoes also provide a good contribution.

Vitamin D

Unlike other vitamins, there are only a few foods that supply vitamin D. Fatty fish, such as salmon, herring, and mackerel, contain most of it. It is also present in liver, egg yolk, and some edible mushrooms.

Vitamin E

This vitamin is found in vegetable oils, such as olive oil or wheat germ. It is also found in berries and nuts (peanuts, almonds, and hazelnuts).

Vitamin D

Green vegetables, such as spinach and broccoli, contain relatively high levels of vitamin K. Other good sources are milk and dairy products, as well as lean meat, eggs, and grain products.

Vitamin requirements

Below are foods you can eat every day to meet your vitamin needs. However, it should be borne in mind that individual values are affected by gender, age, height, and level of daily activity.

  • Vitamin A: 1 carrot, 140 g of curly cabbage, 140 g of spinach.
  • Vitamin B6: 1 banana, 125 g of chicken breast, 40 g of walnuts.
  • Vitamin B12: 150 g of salmon, 1 slice of Emmental cheese.
  • Vitamin C: 1 orange, 1 kiwi, 200 g of strawberries.
  • Vitamin D: (in the absence of exposure to sunlight): 150 g of herring, 160 g of salmon.
  • Vitamin E: 10 hazelnuts, 1 slice of whole grain bread, 1 serving of spinach.
  • Vitamin K: 140 g of curly cabbage, 1 serving of spinach, 1 serving of cauliflower.

Possible consequences of vitamin deficiency

The consequences of vitamin deficiency are very different. The first symptoms of vitamin B12 deficiency can be fatigue, exhaustion, and decreased performance. If an adult takes too little vitamin D, it leads to impaired bone metabolism. The classic vitamin C deficiency, known as scurvy, is practically not common in industrialized countries.

However, with a healthy and balanced diet, in most cases, you don't have to worry about it.

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