Nutritious Foods with Vitamins A-K

Eat Foods Naturally High in Vitamins to Stay Healthy

Learn about the health benefits of nutritious foods with vitamins A-B-C-D-E-K and how they can treat a variety of medical conditions or ease symptoms from chronic diseases by eating the right foods. Most health problems are often due to vitamin deficiencies or not getting enough nutrients in your diet. Eating the right foods that are naturally high in vitamins can reduce the risk of disease, cure skin disorders, boost your immune system and much more so you can live a long and healthy life.

Health Benefits of Vitamin A

Potent antioxidant, essential for eye health and protects against certain eye diseases such as macular degeneration, may protect against certain cancers such as lung, prostate, breast and ovarian cancer, vital for fertility and fetal development, plays an important role in bone growth and boosts immune system, protects against cataracts, fights pathogens and promotes a healthy digestive and urinary tract, maintains surface tissue such as skin, intestines, lungs, bladder and inner ear.

Learn more

  • Carrots
  • Pumpkin
  • Sweet potatoes
  • Spinach
  • Collards
  • Kale
  • Turnip greens
  • Mustard greens
  • Beet greens
  • Winter squash
  • Chinese cabbage
  • Dandelion greens
  • Butterhead lettuce
  • Romain lettuce
  • Green leaf lettuce
  • Tomatoes
  • Broccoli
  • Cantaloupe
  • Grapefruit
  • Apricots
  • Papaya
  • Mango
  • Tangerines
  • Nectarines
  • Guava
  • Passion Fruit
  • Plantains
  • Watermelon
  • Beef Liver
  • Lamb Liver
  • Liver Sausage
  • Goose Liver Pate
  • Cod Liver Oil
  • King Mackerel
  • Salmon
  • Bluefin Tuna
  • Hard Boiled Egg
  • Trout
  • Caviar
  • Goat Cheese
  • Butter
  • Limburger Cheese
  • Camembert
  • Roquefort Cheese
  • Blue Cheese
  • Feta Cheese

Vitamin B1 (Thiamine)

Health Benefits of Vitamin B1

Helps convert food into energy, Improves appetite, reduces fatigue and irritability, critical for nerve function and improves muscle strength and reflexes, reduces optic nerve swelling, regulates heart rate, improves brain and memory function, improves lung efficiency, reduces stress, helps prevent type 2 diabetes and promotes healthy skin.

  • Macadamia nuts
  • Rice
  • Oat bran
  • Cornmeal
  • Grout buckwheat
  • yeast
  • Fortified cereals
  • Beef liver
  • Pork loin
  • Duck meat
  • Egg noodles
  • Soybeans
  • Black eyed cowpeas
  • Navy beans
  • Black beans
  • Lentils
  • Edamame
  • Sunflower seeds
  • Chickpeas
  • Edamame
  • Green peas
  • Kidney beans
  • Pinto beans

Vitamin B2 (Riboflavin)

Health Benefits of Vitamin B2

Builds red blood cells, breaks down fats, proteins and carbohydrates to convert food into energy, critical to infant growth while pregnant and reduces risk of preeclampsia involving dangerously high blood pressure, essential to helping your body process nutrients, reduces risk of Celiac and Crohn’s disease caused by riboflavin deficiency, prevents cataracts and decreases risk of colorectal cancer, promotes healthy hair and skin.

  • Spinach
  • Collard greens
  • Turnip greens
  • Romaine lettuce
  • Beat greens
  • White mushrooms
  • Almonds
  • Soybeans
  • Bread wheat flour
  • Cake wheat flour
  • Cornmeal
  • Brewer’s yeast
  • Nutritional yeast
  • Spaghetti noodles
  • Fortified cereals
  • Salmon
  • Trout
  • Tuna
  • Pacific rockfish
  • Oysters
  • Clams
  • Mussels
  • Chicken liver
  • Beef liver
  • Pork liver
  • Lamb liver
  • Duck meat
  • Egg yolks
  • Sunflower seeds
  • Soybeans
  • Black beans
  • Chickpeas
  • Edamame
  • Green peas
  • Kidney beans
  • Lentils
  • Pinto beans
  • Yogurt
  • Ricotta cheese
  • Cottage cheese
  • Milk

Vitamin B3 (Niacin)

Health Benefits of Vitamin B3

Helps treat psoriasis and reduces risk of non-melanoma skin cancer, helps convert food into energy, cell signaling and making and repairing DNA, potent antioxidant, helps with depression, fatigue and headaches, improves brain function and memory, helps treat type 1 diabetes, eases arthritis and reduces risk of heart disease, lowers bad LDL cholesterol and increases good HDL cholesterol, lowers triglycerides, essential for healthy skin.

  • Potatoes
  • Mushrooms
  • Peanuts
  • Whole wheat flour
  • Brown rice
  • Bran
  • Fortified cereals
  • Whole wheat bread
  • Whole wheat pasta
  • Salmon
  • Tuna
  • Anchovies
  • Chicken breast
  • Turkey breast
  • Pork liver, tenderloin and pork chops
  • Beef liver and ground beef
  • Lamb liver
  • Chicken breast
  • Turkey breast
  • Ground beef
  • Oysters
  • Clams
  • Mussels
  • Green peas
  • Sunflower seeds
  • Black beans
  • Chickpeas
  • Edamame
  • Kidney beans
  • Lentils
  • Pinto beans
  • Roasted soy nuts

Vitamin B5 (Pantothenic Acid)

Health Benefits of Vitamin B5

Helps convert food into energy. Helps make lipids (fats), neurotransmitters, steroid hormones and hemoglobin, liver and nervous system function, muscle coordination, digestive tract, makes red blood cells, makes sex and stress-related hormones in the adrenal glands, essential for healthy skin, hair and eyes, reduces fatigue, headache, gastrointestinal problems and irritability.

  • Broccoli
  • Portobello mushrooms
  • Tomatoes and sun dried tomatoes
  • Cauliflower
  • Corn
  • Avocados
  • Tomatoes
  • Salmon
  • Trout
  • Beef liver
  • Pork liver
  • Lamb liver
  • Chicken liver and dark meat
  • Turkey liver and dark meat
  • Egg yolk
  • Sunflower seeds
  • Black beans
  • Chickpeas
  • Edamame
  • Green peas
  • Kidney beans
  • Lentils
  • Pinto beans
  • Roasted soy nuts

Vitamin B6 (Pyridoxine)

Health Benefits of Vitamin B6

Vitamin B7 (Boitin)

Health Benefits of Vitamin B7

Vitamin B9 (Folate)

Health Benefits of Vitamin B9

Vitamin B12 (Cobalamin)

Health Benefits of Vitamin B12

Vitamin C (Ascorbic Acid)

Health Benefits of Vitamin C

Vitamin D (Calciferol)

Health Benefits of Vitamin D

Vitamin E (Alpha-Tocopherol)

Health Benefits of Vitamin E

Vitamin K (Phylloquinone)

Health Benefits of Vitamin K

© 2019 ageofnutrition.com All rights reserved.