Healthy Food

Food rich in Vitamins – Get Vitamins A to K in your daily diet

Food rich in Vitamins – Get Vitamins A to K in your daily diet

What’s in it for you?

1. Vitamin containing foods

– Vitamin A rich food

– Vitamin E rich food

– Vitamin D rich food

– Vitamin K rich food

2. Vitamin B-complex rich food

3. Vitamin and their deficiency diseases

– Vitamin A deficiency

– Vitamin E deficiency

– Vitamin D deficiency

– Vitamin B-complex deficiency

– Vitamin C deficiency


Vitamin Containing Foods

Vitamins are essential nutrients that are required for a healthy body and mind. We almost find it difficult to incorporate every single form of the vitamin in our diet. Though they are required in a small amount but are indispensable for our body.

It is customary to express the requirements for vitamins in terms of different activities. This prevents deficiency and provides a margin of safety. Moreover, recent evidence have emerged to show the protective effects of an increased amount of antioxidant nutrients against chronic diseases.

Let’s take a look at some of the best sources of vitamin containing foods.

Vitamin A rich food

  • This group includes all dark green leafy vegetables such as amaranth, spinach, fenugreek (methi), radish leaves, colocasia leaves, etc.
  • It also includes light green leafy vegetables such as cabbage, onion tops, lettuce.
  • Yellow-orange vegetables and fruits such as carrots, pumpkin, mangoes, papaya, oranges, cantaloupe.
  • Eggs, butter, chicken liver, milk.

Vitamin E rich food

  • The richest source of vitamin E are vegetable oils.
  • Other sources include cereals, leafy vegetables, and milk.
  • Non-vegetarian sources include eggs, muscle meat, and fish.
  • Vitamin E is widely distributed in foods. Even the cheapest kind of cereal diet contains a sufficient amount of vitamin E.

Vitamin D rich food

  • Irradiation of the skin under the sun is the best source of vitamin D. The mid-day sun is rich in ultra-violet light and helps in synthesizing this vitamin.
  • Food is not the best source of Vitamin D. Still, it is found in small quantities in liver, egg yolk, milk, and milk fat.
  • The richest source is fish liver oils, such as halibut, cod, shark, and sawfish. Fish liver oils do not form a part of your diet, hence are taken as supplements.

Vitamin K rich food

  • Green leafy vegetables like kale, spinach, etc. are the principal source of vitamin K.
  • Other sources include nuts like cashew, peanuts , etc.
  • Grapes, carrot juice, cucumber, avocado, etc. are also rich in vitamin K.

Vitamin B-complex rich food

Food rich in Thiamine

  • Nearly all food sources, except sugar, fat , and oil contain thiamine.
  • Plant sources include pulses, nuts, oilseeds, and whole-grain cereal.
  • Rice and fresh peas are good sources of thiamine.
  • Green leafy vegetables and animal foods such as milk, eggs, fish and meat are fair sources of thiamine.
  • Refined oils and cereals become thiamine deficit. As this vitamin is water-soluble, the water used while polishing the cereals is discarded along with the thiamine. Over-cooking also destroys some thiamine.

Food rich in Riboflavin

  • Milk is a rich source of riboflavin. So are products derived from milk such as yogurt, buttermilk, milk powder, and concentrated milk.
  • There is no riboflavin in butter or ghee because the vitamin is water-soluble and remains in the water extracts during the removal of butter from milk or curd.
  • The liver and kidneys of animals and poultry birds are also good sources of riboflavin.
  • Pulses, green vegetables, eggs, and meat contain a fair amount of riboflavin.

Food rich in Niacin

  • In-plant food, groundnuts are the best source of niacin.
  • The liver of animals like goat, sheep, etc. is another source of niacin.
  • Unrefined and parboiled cereals retain more niacin in comparison to refined ones.
  • Milk, eggs, vegetables, and fruits contain it in a very small amount.
  • Brewer’s yeast is a very concentrated source of niacin.

Food rich in Pyridoxine

  • Pulses, meat, and wheat are good sources of pyridoxine.
  • Vegetables and fruits are the relatively poor sources.

Food rich in Folic Acid

  • Green leafy vegetables, legumes are rich in folic acid.
  • Liver, yeast are other good sources.
  • It is a relatively stable vitamin but storage and cooking lead to loss of folic acid, especially if the cooking water is discarded.

Food rich in Vitamin B12

  • The richest source of vitamin B12 is liver and organ meats.
  • Milk, eggs, fish and muscle meat are also good sources.
  • Plant food does not contain vitamin B12.
  • It is also not stable to heat and light; hence processed food are not good sources.

Food rich in Vitamin C (Ascorbic Acid)

  • Amla or gooseberries are the richest sources of vitamin C.
  • Kiwi, guava, oranges, limes, mango, papaya, pineapple, etc. are a very good source of vitamin C.
  • Vegetables like bell peppers, bitter gourd, drumsticks, tomato cabbage, etc. are also an excellent sources of vitamin C.
  • Fruits and vegetables are the best sources of vitamin C.
  • Sprouted pulses like grams are a good source of vitamin C.
Fruits/VegetablesVitamin C /100g

Vitamin and their deficiency diseases

Vitamin A deficiency

  • Vitamin A deficiency may lead to growth failure.
  • Impaired or poor vision, often leading to blindness and dryness of cornea.
  • Weaker immune system.
  • Skin problems

Vitamin E deficiency

  • Blindness,
  • Hair loss, dry skin, and weaker immunity.
  • Low levels of vitamin E can cause many digestive system problems, which leads to poor absorption of nutrients.
  • Muscular weakness.
  • Leg cramps.
  • Slow tissue healing.

Vitamin D deficiency

  • This leads to high blood pressure and coronary diseases.
  • Ricket and Osteoporosis.
  • Type 1 diabetes.
  • Asthma.
  • Depression and Schizophrenia.
  • Low bone density.
  • Low bone density and strength.
  • Due to calcium deposition, vascular calcification might occur in the coronary system.
  • Arthritis.
  • Gastrointestinal disorder. This condition includes- cystic fibrosis, inflammatory bowel disease, obstruction of the bowel duct etc.

Vitamin B-complex deficiency

  • Loss of appetite or Anorexia.
  • Poorly toned muscles.
  • Constipation.
  • Mental depression and mood swings.
  • Forgetfulness and loss memory.
  • Sensitivity to bright light or photophobia.
  • Dermatitis.
  • Pellagra is caused due to deficiency of Niacin.
  • Insomnia, dizziness etc.
  • Anaemia is caused due to deficiency of pyridoxine and folic acid.
  • Sore tongue, weakness, loss of weight.

Vitamin C deficiency

  • Scurvy or bleeding gums.
  • Weakness.
  • Soft tissues.
  • Lack of appetite.
  • Scaly skin.
  • In severe conditions, deficiency of ascorbic acid leads haemorrhages .


In view of the high incidence of the deficiency and deleterious effects on health of future generation, numerous health programs have been launched by many health organisations of various countries. Meeting the vitamin requirements is absolutely necessary on a personal level as well. If not sustained by food, try taking in vitamin supplements. Vitamins are required in very meagre quantity but skipping these can lead to a big toil on overall health and wellness.

To Read more about Vitamins and their types – http://localhost/bebo/abc-of-vitamins/

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Srishti Singh
Hello, I’m Srishti Singh, a Microbiologist and Nutritionist and the founder of BEBO LIVELY. As a Health and Wellness Blogger, my sole motive is to provide direction to my readers on achieving not only a healthy body but also a healthy mind.

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