Rich Sources of Vitamins

Vitamins continue to be recognized as being essential to various biochemical reactions within the human body. As such, more people are attempting to increase their daily consumption of vitamins. Vitamin supplementation is usually based on synthetic versions, which are not always assimilated as well as their natural counterparts. Knowledge of which foods are rich in specific vitamins is important in planning a nutrient-rich, health-promoting diet.

Vitamin A Sources

Vitamin A, or retinol, is important for healthy vision, immunity and fetal development. The Recommended Daily Allowance for vitamin A ranges from 1,000 IU for young children, to 4,300 IU for lactating women. The richest source of vitamin A is beef liver, with three ounces providing over 27,000 IU. Other rich sources include cod liver oil, carrot juice, spinach, chicken liver, kale, cantaloupe, apricots and fortified milk.

B-Vitamin Sources

The B-vitamin group consists of eight types that are generally involved in cellular metabolism and energy production, according to "The Vitamins". Vitamins B1, B2, B3, B5, B6, B7, B9 and B12 are all found in similar foods and include yeast extract, fortified breads, cereals, pasta and dairy products, lean meats like pork, organ meats, green leafy vegetables, fish, seafood, nuts, legumes, soybeans and eggs.

Vitamin C Sources

Vitamin C, or ascorbic acid, is important for healthy immunity and the production of collagen and connective tissue. The Recommended Daily Allowance for adult males is 90 mg. The Office of Dietary Supplements notes that the richest sources of vitamin C include red peppers, fresh orange juice, kiwis, strawberries, grapefruit, green peppers and rose hips.

Vitamin D Sources

Vitamin D is actually a group of five compounds that are important for healthy immunity and bones. The Recommended Daily Allowance ranges from 200 IU for young adults to 600 IU for the elderly. The University of Maryland Medical Center cites that the richest sources of vitamin D, aside from the sun, include cod liver oil, fatty fish such as salmon, mackerel, tuna and sardines, eggs and fortified milk, cereals and orange juice.

Vitamin E Sources

Vitamin E is actually a group of eight antioxidants that are important for healthy immunity and the maintenance of blood vessels. The Recommended Daily Allowance ranges from 6 IU in children to 28 IU in breastfeeding mothers. The Linus Pauling Institute cites that the richest sources of vitamin E include vegetable oils, almonds, hazelnuts, peanuts, spinach, carrots and avocados.

Vitamin K Sources

Vitamin K plays a crucial role in blood clotting, as noted by MedlinePlus. The Recommended Daily Allowance ranges from 2 mcg for infants to 19 mcg for adults. Vitamin K is found in cabbage, cauliflower, spinach and other green leafy vegetables, fortified cereals and soybeans. Vitamin K is also made by the bacteria that line the gastrointestinal tract.