This isn’t an easy topic to write about nor is it an easy topic to find information about since it’s quite complex.
More Vitamin Rich Foods
, 2021
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.
Want To Know More?
Things To Consider
Questions to ask your doctor
How Can I Easily Add These Foods To My Everyday Diet?
How Can I Be Sure I’M Eating Enough Nutrient-Rich Foods If I’M On A Strict Diet, Like Vegetarian Or Vegan?
Can I Take Supplements Or Multivitamins To Increase My Nutrients?
Resources
Academy of Nutrition and Dietetics: Eat Right, Tips for Choosing a Nutrient-rich Diet
U.S. Department of Agriculture, ChooseMyPlate.gov: Start Simple With MyPlate.
1. Salmon
Not all fish are created equal. Salmon and other fatty types of fish contain the most omega-3 fatty acids.
Studies show that people who eat fatty fish regularly have a lower risk of heart disease, dementia, depression, and many other common health conditions ( 3 , 4 , 5 , 6). Salmon tastes good and is fairly simple to prepare. It also tends to make you feel full with relatively few calories.
Kale is especially high in vitamin C, vitamin A, vitamin K1. Both are very nutritious, but kale is lower in oxalates, substances that can bind minerals like calcium in your intestine, preventing them from being absorbed Kale and other greens are also high in various bioactive compounds, including isothiocyanates and indole-3-carbinol, which have been shown to fight cancer in test-tube and animal studies ( 11 , 12).
Summary Kale is one of the most nutrient-dense vegetables you can eat, containing large amounts of vitamins, minerals, and potentially cancer-fighting compounds.
Contents
These include: helping your body’s natural defence against illness and infection (the immune system) work properly
helping vision in dim light
keeping skin and the lining of some parts of the body, such as the nose, healthy.