Which Foods Contain Vitamins?

Vitamins are organic compounds the body needs to carry out many functions. Knowing which foods provide different vitamins can help build a balanced eating plan. Below are major sources of vitamins A, B, C, D, E, and K, along with some of their general functions.

Animal-Based Sources of Vitamins
Red meat; organ meats such as liver, spleen, and brain; seafood such as fish, tuna, caviar, and shrimp; poultry such as chicken, turkey, and duck; and animal foods such as dairy products and eggs are considered major sources of various vitamins. These foods are considered especially rich in B vitamins and vitamin D. Including a variety of these foods in a weekly eating plan is said to help provide a balance of different vitamin groups.

Getting Vitamins from Fruits and Vegetables
Citrus fruits such as oranges, mandarins, grapefruit, and lemons; tropical fruits such as mangoes, avocados, pineapples, and kiwifruit; and red fruits such as pomegranates, blackberries, blueberries, cranberries, strawberries, sweet cherries, and sour cherries are considered rich in vitamin C and antioxidants. Greens such as parsley, arugula, watercress, lettuce, mint, and spinach, along with vegetables such as leeks, onions, garlic, broccoli, cabbage, and cauliflower, are also important sources of vitamins and minerals. To reduce vitamin loss, serve vegetables that can be eaten raw in salads; briefly cook vegetables that need cooking in a small amount of water.

Grains, Legumes, and Sources of Fat
Grains such as oats, wheat, rice, bulgur, and corn, as well as dried legumes such as soybeans, dried beans, cranberry beans, fava beans, and lentils, are also considered sources of vitamins and minerals. Seeds and nuts such as sunflower seeds, pumpkin seeds, hazelnuts, pistachios, and walnuts, as well as oils such as olive, avocado, coconut, and sesame oil, are notable sources of vitamin E. Soaking and boiling dried legumes beforehand shortens cooking time and is said to make them easier to digest. Eating seeds fresh and raw rather than roasted is said to help preserve the quality of their fats.

General Functions of Vitamins
Vitamins A, B1, B2, B3, B6, B12, C, D, E, and K are described as serving important functions in the body and supporting regular digestive function and bone and joint health. Adequate vitamin intake is said to have a generally positive effect on energy levels. People with a chronic condition or who take medication regularly are advised to consult a physician before starting a vitamin supplement.

Kitchen Habits That Help Reduce Vitamin Loss
Many vitamins are sensitive to heat and water, so boiling vegetables for too long can lead to significant vitamin loss. Cooking vegetables as soon as they are chopped, without letting them sit, and cooking them briefly by steaming or in a small amount of water are simple habits that can reduce vitamin loss. Eating fruits and vegetables with their skins when appropriate can also be beneficial for fiber and vitamins; if peeling is necessary, peel as thinly as possible. Eating fruits and vegetables soon after cutting them can also reduce vitamin loss from contact between the cut surfaces and air. Using cooking water in soups or sauces instead of pouring it out can help retain water-soluble vitamins in the meal. Cutting vegetables into larger rather than smaller pieces reduces the exposed surface area during cooking and can limit vitamin loss.