There is no denying that you are what you eat. In fact, the food that you eat defines your health a lot. A small but substantial example is of fast foods. The more you binge eat burgers and pizza, the more you are likely to inch closer to obesity. Even before you are dragged into the physically unfit realm, fast food takes a toll on your health in multiple ways. There are lots of fat and an excessively high content of sodium in such food among other things and these things lead to unhealthy consequence.

Outside the frame of this example, however, let’s focus on the items that you feed on. These determine your health, mood, and a lot more. Instead of critiquing on your diet though let’s talk about ways to include vitamins in your diet. Any lack or extra abundance of these simply culminates in health issues that are specific to each vitamin.

The importance of these vitamins is great nonetheless. Here’s how you can add more of vitamin-rich foods in your diet by including the following food items in your nutrition chart:

Food Items for Vitamin A Enrichment

Vitamin A helps to empower the body with healthy bones, teeth, skin, and soft tissues. It can also cast protective spells against viral and bacterial infections. It is also must in maintaining healthy nails and hair. A deficiency in this vitamin can result in night blindness.

Vitamin-rich foods to improve your Vitamin A reserves include carrots, apricots, cantaloupe, winter squash, sweet potatoes, kale, collard greens and spinach. Some spices also tend to be a good source of Vitamin A. These include paprika, chili powder, cayenne, and red pepper. Needless to say, you don’t have to be binge eating these spices but try and incorporate them into your dishes.

vitamin-rich foods

Food Items for Vitamin B Intake

Divided into its component partners, this vitamin has a critical role to play in the body. Vitamin B6, B9, and B12 are crucial for the synthesis of DNA, proper nerve function, and formation of red blood cells. It also plays an important role in preventing anemia and supporting the brain and metabolic functioning.

Food items that are rich in Vitamin B6 include banana, chicken, potato, and garbanzo beans. Items that are a good source of Vitamin B12 include beef, rainbow trout, clams, and sockeye salmon. For nourishing yourself with B9, also nicknamed folic acid, you will need to include poultry items and leafy green vegetables. Certain juices and breakfast cereals are also rich in folic acid.

Food Items Rich in Vitamin C

Vitamin C is also named ascorbic acid. This vitamin is a powerful antioxidant that fights free radicals in the body and protects the cell health. It also boosts the body’s ability to absorb iron. There are lots of vitamin-rich foods that are fortified with this vitamin that encourage good gums, healthy teeth, and aids in resisting infection and along with healing wounds.

Some of the eatables to include for ascorbic acid are broccoli, Brussels sprouts, papaya, strawberries, citrus fruits, bell peppers, and dark leafy green like chard and kale.

Vitamin D Sources

Vitamin D is the hero without which the services of calcium remain unaccomplished. Calcium is only absorbed into the bones when vitamin D is available. In addition to calcium absorption, this vitamin is also essential for the health of the bones and strength of the immune system.

You can synthesize vitamin D from direct sunlight, which explains why it is a bad idea to lead a nocturnal life. Also, you can gain it from vitamin-rich foods. These include milk, shiitake mushrooms, eggs, seafood such as salmon, oysters, trout, herring, and catfish.

vitamin-rich foods

Food Rich in Vitamin E

Next in the line comes vitamin E, which follows the tune of Vitamin C in being a powerful antioxidant. It also helps to repair muscle cells and assists the body in using Vitamin K. The vitamin is also a good source of protecting cellular damage.

Food items that are enriched with Vitamin E include bell peppers, almonds, sunflower seeds, asparagus, spinach, turnip greens, peanut butter, hazelnuts, and sunflower oil.

Food Items Rich in Vitamin K

Vitamin K is a key element for blood clotting. Without this superhero of a vitamin, you would simply bleed to death, as there would be no clot formed to stop the bleeding from a simple cut. Vitamin K also helps to maintain the strength of bones as a person climbs up the age ladder.

Vitamin-rich foods in this category include romaine lettuce, broccoli, parsley, asparagus, Brussels sprouts, collard greens, spinach, turnip greens, Swiss chard, and kale.

Bonus Food Items

As a bonus, some other important food items that are rich in vitamins and are a must to include in your diet are turnip greens, oysters, Monterey mushrooms, purslane, and olives. Purslane is a rich dose of omega 3 fats, whereas, monetary mushrooms provide a high Vitamin D content.

Likewise, olives are rich in vitamin E and promote good heart health (all the more reason to eat pizza with a sprinkle of olives). Turnip greens boast a good dose of cardiovascular health and are rich in folate. Lastly, oysters have the highest content of zinc that improves energy levels, the immune system, skin health, and digestion.

Keeping in mind the numerous health benefits of vitamins and their critical need in the body, it is important to include these food items in your dietary charts.