I’m sure you’ve heard this many times, that what you eat goes a long way to improve or diminish your health. Nonetheless, let me remind you again. Vitamins are one of the essential nutrients you need to stay healthy. Hence, foods with vitamin a b c d e and k should be a compulsory part of your daily meal.
However, it may be difficult sometimes to know which food contains what since not everybody is a nutritionist. If you read this to the end, planning your meal to accommodate the needed vitamins will no longer be a problem for you.
Why You Should Eat Foods with Vitamin A B C D E and K
Most vitamins are regarded as essential elements. This means that the body cannot synthesize them. Hence, you need to get them from your food. Eating foods with vitamin a b c d e and k have different effects on the body as the different vitamins perform different functions.
What Happens When You Don’t Eat Foods With Vitamin A B C D E and K
If you go long without eating foods with vitamin a b c d e and k, you may suffer from primary vitamin deficiency. On the other hand, if your body is unable to absorb the vitamins when you take them, this may result in secondary vitamin deficiency. The symptoms of the deficiencies vary depending on the type of vitamin your body is lacking. Vitamin D, B6, B12 and B9 (folic acid) are the most common vitamin deficiencies.
Foods With Vitamin A B C D E and K In High Quantity
Foods High in Vitamin A
Vitamin A is one of the fat-soluble vitamins. It plays an important role in maintaining sight function, reproductive health, immune function and body growth. Hence, a lack of vitamin A can result in night blindness, hair loss, skin problems, dry eyes, and increased chances of contracting infections.
Foods rich in vitamin A include;
- Beef Liver — 713% DV per slice
- Lamb Liver — 236% DV per ounce
- Liver Sausage — 166% DV per slice
- Cod Liver Oil — 150% DV per teaspoon
- Bluefin Tuna — 24% DV per ounce
Foods High In Vitamin B
B vitamins are 8 in number – thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). They are collectively called B complex vitamins. Also, these vitamins are not stored in the body for a long time. Hence, the need to replenish them often. However, Vitamin B12 is an exception.
Although they have different functions, Vitamin B generally helps to produce energy and synthesize important cell molecules.
Some foods that contain at least five of the eight vitamins at a reasonable recommended dietary intake are;
- Salmon
- Leafy Greens e.g spinach turnip greens, romaine lettuce
- Liver and Other Organ Meats
- Beef
- Legumes
- Eggs
Foods High in Vitamin C
Of all the foods with vitamin a b c d e and k, those with vitamin c are the most common ones. This vitamin is an important immune booster. It is also important for the production of collagen and neurotransmitters.
Hence, lack of vitamin c results in; bleeding gums, scurvy, poor wound healing, frequent bruising and infections, and anaemia.
Some common sources of vitamin C are;
- Guava – 138% DV per fruit
- Blackcurrant – 113% DV per ½ cup
- Kiwi – 62% DV per medium fruit
- Broccoli – 57% DV per ½ cup
- Lemons – 50% DV per fruit
- Strawberries – 108% DV per cup
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Foods High in Vitamin D
You may have heard people say that sunlight helps the body synthesize vitamin D. While this is true, the vitamin gotten from sunlight is not enough. One of the reasons is that in a bid to protect yourself from skin cancer, you may cover up your body and use sunscreen. Consequently, this reduces the amount of sunlight that gets on the skin.
One of the major functions of vitamin D is to strengthen bones. On the other hand, a deficiency of the vitamin may increase the risk of autoimmune diseases
Foods rich in vitamin D are;
- Salom – 66% DV per 100g
- Canned tuna – 34% DV per 100g
- Herring and sardines – 27% DV per 100g
- Cod liver oil – 56% V per teaspoon
- Egg yolk – 5% DV per egg
Foods High in Vitamin E
Among the foods with vitamin a b c d e and k, those rich in vitamin e are a great number. Furthermore, the vitamin is made up of antioxidants that protect the body from oxidative stress. Although primary deficiency of this vitamin is uncommon, when it happens, it may result in poor vision, susceptibility to infection and muscle weakness.
Some of the foods containing vitamin E are;
- Wheat Germ Oil — 135% DV per tablespoon
- Sunflower Seeds — 66% DV per ounce
- Almonds — 48% DV per ounce
- Mango — 10% DV per half fruit
- Avocado — 14% DV per half fruit
- Peanuts — 16% DV per ounce
Foods High in Vitamin K
Vitamin k is another vitamin with minimal cases of deficiency. It is important for blood clotting and keeping the heart and bones healthy. Therefore a deficiency of vitamin k may lead to weak bones, possible heart disease and poor blood clotting.
Some foods high in vitamin K are;
- Spinach (raw) — 121% DV per cup
- Broccoli (cooked) — 92% DV per ½ cup
- Brussels sprouts (cooked) — 91% DV per ½ cup
- Kiwi — 23% DV per fruit
- Soybean oil — 21% DV per tablespoon
Final Words
Vitamins are essential nutrients which your body cannot produce. Hence, eating foods with vitamin a b c d e and k helps to provide your body with the needed nutrient. While consuming foods rich in these vitamins is important, it is sometimes daunting to effectively include every vitamin into a meal plan. Hence, some people take supplements to make up for the vitamins they couldn’t get through food.
We hope that the knowledge of these vitamin sources will help you plan your meal better. Also, if you found this helpful, kindly let us know in the comment section below.
