Vitamins are one of the essential nutrients that perform a wide range of functions in the body. They support bones, heal wounds, boost the immune system, produce tissues, repair cellular damage, etc. Vitamins are effective when they come directly from food rather than a vitamin or dietary supplement, which is why you need to know what foods are rich in what vitamins and include them as part of your daily diet. Here is a list of some of the healthiest foods that are rich in vitamins.
Fish is an excellent source of vitamins, including vitamins A, B1, B2, B3, B5, B6, B12, D, and E. Of all the types of fish, tuna fish and trout have the maximum amount of vitamins. However, children can be picky eaters and may not take to the idea of eating fish right away. Let’s not forget that kids love chicken sticks. How about giving it a twist and offer fish sticks to them? Kids also like sweet food. So, you can present fish with a sweet sauce to make it more enticing.
As a dark leafy vegetable, kale is packed with vitamins, including vitamin K, vitamin A, vitamin C, and vitamin B6. Some other nutrients that kale contains are copper, calcium, manganese, and potassium. To ensure you get the most out of this nutrient-filled veggie, it’s best to eat it raw. Families can enjoy kale as the main ingredient in pizza, soup, pasta, and salad.
Spinach is another vitamin-dense leafy vegetable that you should include in your everyday meals – soups, salads, smoothies, and sauces. Spinach includes vitamin K, A, B6, B9, and E. It also consists of iron, calcium, iron, and folic acid.
Avocados are packed with vitamins – C, E, K, B5, B6, and B9. Having a small or large avocado a day can offer you many health benefits. The tasty fruit can bolster the immune system, manage high blood pressure, slow down the aging process, produce proteins in the body, improve the digestive tract, and keep skin, hair, and eyes healthy. Avocados are extremely versatile and can be a part of breakfast, lunch, and dinner!
5. Sweet Bell Peppers
Bell peppers are the richest source of vitamin C. They are also high in vitamins A, E, and K1. Sweet bell peppers are easy to incorporate into a daily diet. You can have them in pizza or pasta, or you can also make a variety of bell-pepper-based dishes such as baked eggs in stuffed peppers, roasted peppers, red pepper soup, grilled or a roasted pepper sandwich.
Please note that bodies sometimes fail to absorb certain nutrients such as vitamins despite their high intake. In such a case, you can always control the deficiency by taking vitamin supplements.