You know vitamins are important, but you're sometimes too busy to eat a healthy diet. You might be tempted to pop vitamin supplements to get nutrients, but that's not a substitute for eating well, according to the Mayo Clinic. Whole food is the best source of the valuable vitamins and minerals your body needs.
Vitamin A
Vitamin A is packed with nutrients, according to the website Family Education. It helps maintain your vision, promotes the development of bones and teeth, and keeps your tissues and cells healthy. It also protects against infections and serves as an antioxidant. The World's Healthiest Foods website notes foods rich in vitamin A include calf's liver, carrots, spinach and kale.
Vitamin B
You need many kinds of vitamin B, according to Family Education. B1, B2 and B3 help produce energy in the body; B6 and B12 build your cells. Folic acid, another B vitamin, works to maintain your DNA.
The United States Dept. of Agriculture lists a wide variety of foods rich in vitamin B. Whole-grain and fortified cereals provide several forms of this vitamin, including B1, B2 and B3. Fish and liver, bananas and sweet potatoes are high in vitamin B6; eggs, fish, meat and milk products are good for B12; and leafy green vegetables and legumes are rich in folic acid.
Vitamin C
Vitamin C is a popular choice for preventing colds, but Family Education warns that its effectiveness hasn't been proven. However, this vitamin does other important things such as producing connective tissue, creating cells and bones, building your immune system, and serving as an antioxidant. Foods high in vitamin C include berries, citrus fruit, melons, bell peppers and green leafy vegetables.
Vitamin D
Vitamin D, combined with calcium, helps build strong bones, according to the New York Times. This dynamic duo can reduce your risk for osteoporosis and osteomalacia, which is a softening of the bones. The USDA notes liver, high-fat fish, egg yolks and fortified milk and cereal are high in vitamin D.
Vitamin E
Vitamin E is a strong antioxidant, according to World's Healthiest Foods. It also protects your skin and may lower your risk for Alzheimer's disease and prostate cancer. Foods rich in vitamin E include wheat germ, whole grains, nuts and vegetable oils, according to the USDA.
Vitamin K
Vitamin K helps make critical proteins, according to Family Education. One protein helps your blood clot, and others are important for your bones and kidneys. Good sources of vitamin K include broccoli, cabbage, and olive, canola and soybean oils.
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