Recommended vitamins are needed in order to have your body operate at its optimum level. You can obtain these vitamins in recommended dosages by eating a variety of foods, either via the natural food or from commercially-processed foods. Some processed foods contain vitamin-enriched formulas to help satisfy your nutritional needs.
Vitamin C
The recommended water-soluble vitamin, vitamin C, is also known as ascorbic acid, cites the USDA. There are a multitude of peppers that are rich in vitamin C. Sweet peppers such as green, red and yellow varieties are included in this category. According to nutritiondata.com, one large yellow pepper contains 341 milligrams of vitamin C, which will supply you with an impressive 569 percent of your daily nutritional recommendation for this vitamin. If you crave more spice, according to nutritiondata.com, hot chili peppers are rich sources of vitamin C. One pepper contains 65 milligrams, or 108 percent of your daily recommended allotment of the vitamin, cites the USDA.
Vitamin A
Beta carotene is a component of the recommended vitamin A cites the USDA. According to nutritiondata.com, cod liver oil contains large amounts of this nutrient. A two-tablespoon serving (also known as one-ounce) of cod liver oil will supply you with 560 percent of your daily recommended allotment of vitamin A. This serving portion also contains an impressive 28,000 International Units of the nutrient.
Sweet potatoes are high in vitamin C. According to the USDA, when cooked with the skin on, a medium-sized sweet potato will supply you with 438 percent of your daily recommended allotment of the needed vitamin. This vegetable is also rich in Omega-3 fatty acids which are known to protect your cardiovascular health cites nutritiondata.com.
Vitamin E
There are a wide variety of nuts and butters that are high in the recommended vitamin E, cites the USDA. For instance, one-ounce of roasted almonds (the equivalent of 22 whole nuts) will provide you with 37 percent of your daily recommended allotment of this vitamin. The same portion size contains 7 grams of the nutrient, cites nutritiondata.com. Other nuts high in vitamin E include walnuts, peanuts, cashews and sunflower seeds. The whole nuts can be roasted, dry roasted or raw and still be rich in this essential vitamin, cites the USDA.
Vitamin D
Cold water fish are rich sources of the recommended vitamin D, cites the USDA. According to nutritiondata.com, raw Atlantic herring contains the largest amount of this nutrient. A three-ounce serving of herring will supply you with 346 percent of your daily recommended allotment of the nutrient.
Other vitamin D-rich, cold-water fish include sardines, mackerel, albacore tuna, halibut, trout and catfish, cites nutritiondata.com. All versions including canned, raw and cooked are rich in the nutrient.
References
- USDA National Nutrient Database for Standard Reference; Release 20, USDA; 2008
- Nutritiondata.com: Vitamin C
- Nutritiondata.com: Vitamin A
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