The Top 15 Foods Highest in Vitamins


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. Since some vitamins are fat soluble (need fat to be absorbed) meats, oils, and dairy tend to be a better source than leafy vegetables or fruits. 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.


#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 sources 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.



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#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: Mushrooms
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 portabella, crimini (button), and shiitake mushrooms.


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#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 to to have more than 1-2 handfuls a day however. 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. Choosing colorful red and yellow peppers means they have higher amounts of beta-carotene and lycopene.


#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: Peas
Avocados 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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In addition to those in the top 15, here are 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
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
  1. USDA National Nutrient Database for Standard Reference, Release 21-27.
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