Consuming a diet that is rich in numerous vitamins is beneficial for your body, because these nutrients work to help your body perform various important functions. Supplement your diet with certain foods as a simple way to acquire these vitamins, and stay away from foods high in sugar.
Foods Rich in Vitamin E
Good sources of vitamin E include cold-pressed vegetable oils, yams, mayonnaise, liver, sunflower seeds, eggs, sweet potatoes, almonds, spinach and avocado. Vitamin E acts as an antioxidant. According to the University of Maryland Medical Center, antioxidants help destroy free radicals, dangerous compounds that may contribute to the development of cancer and heart disease. Vitamin E also assists in the manufacture of red blood cells and enhances blood circulation throughout your whole body, stimulating growth of your hair and skin. Low intake of vitamin E may result in symptoms such as impaired vision or loss of muscle strength.
Foods Rich in Vitamin A
Vitamin A can be found in animal and plant sources such as kidney, fish oil, apricots, eggs, pink grapefruit and cheese. MayoClinic.com notes that vitamin A is important for biological processes such as cellular growth of skin and soft tissue. Vitamin A also helps to create and maintain your teeth. Vitamin A is responsible for producing pigments in the retina of your eyes, which in turn helps to promote healthy vision. Not getting enough vitamin A may make you susceptible to vision problems.
Foods Rich in Vitamin C
Rich food sources of vitamin C include papaya, green peppers, raspberries, oranges, mango, potatoes, pineapple, kiwi, grapefruit, spinach and watermelon. Vitamin C is another antioxidant vitamin, blocking damage that free radicals may cause to your cells, organs or tissues. Vitamin C is also necessary for stimulating the production of an essential protein called collagen -- used to make skin, blood vessels and muscles. Low intake of vitamin C may cause dry hair, gingivitis or scaly skin.
Foods Rich in Vitamin D
Vitamin D can be found in foods such as oysters, cheese, cream, fortified cereals, fish and butter, according to MedlinePlus. Vitamin D helps your body absorb calcium -- essential for healthy bone growth. Low levels of vitamin D intake may lead to osteoporosis.
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