1. Fish
Fish is a good source for 9 of 14 essential vitamins.
These include Vitamins A, B1, B2, B3, B5, B6, B12, D, and E. Among all fish Tuna and Trout provide the most vitamins but be sure to eat a wide variety of fish for a healthy diet.
2 Dark Leafy Greens
Dark Leafy Greens are a good source for 8 of 14 essential vitamins.
These include Vitamins A, B2, B3, B6, B9, C, E, K, and Beta-Carotene. While all dark leafy greens are great, extra nutrient-dense sources include spinach and kale.
3. Seeds (Sunflower Seeds)
Seeds are a good source for 6 of 14 essential vitamins.
These include Vitamins B1, B2, B3, B5, B5, B6, and E. Vitamin rich choices for seeds include sunflower and flax seeds.
4. Broccoli
Broccoli is a good source for 6 of 14 essential vitamins.
These include Vitamins A, B9, C, E, K, and Beta Carotene. Other nutritious cruciferous vegetables include brussels sprouts, cabbage, and cauliflower.
5. Pork
Pork is a good source for 6 of 14 essential vitamins.
These include Vitamins B1, B2, B3, B5, B6, and D. Good cuts of pork include pork chops (loin) and shoulder.
6. Beef and Lamb
Beef and lamb is a good source for 5 of 14 essential vitamins. These include Vitamins B2, B3, B5, B6, and B9. To reduce calories, leaner cuts of beef and lamb are recommended.
7. Mushrooms (White Button Mushrooms)
Mushrooms are a good source for 4 of 14 essential vitamins.
These include Vitamins B2, B3, B5, and D. Mushrooms are highly nutritious while being low in carbs and calories. Good choices include portobello, cremini (button), and shiitake mushrooms.
8. Nuts (Almonds)
Nuts are a good source for 4 of 14 essential vitamins.
These include Vitamins B1, B2, B6, and E. Nuts are a heart-healthy, cholesterol-lowering snack. Try not to have more than 1-2 handfuls a day. Good choices for nuts include almonds and walnuts.
9. Eggs
Eggs are a good source for 4 of 14 essential vitamins.
These include Vitamins B2, B5, B12, and D. While eggs are now considered heart healthy, they are still high in cholesterol, so try not to eat more than 2 a day.
10. Sweet Bell Peppers
Bell Peppers are a good source for 4 of 14 essential vitamins.
These include Vitamins A, and C, Beta-Carotene, and Lycopene. Bell Peppers are one of the foods highest in vitamin C. Colorful red and yellow peppers have higher amounts of beta-carotene and lycopene than green peppers.
11. Avocados
Avocados are a good source for 4 of 14 essential vitamins.
These include Vitamins B5, B6, B9, and E. Avocados are high in calories and fat, so try not to eat more than 1/2 a large avocado, or 1 small avocado, a day.
12. Green Peas
Peas are a good source for 4 of 14 essential vitamins.
These include Vitamins A, B1, E, and Beta Carotene. Green peas are also a good vegetarian source of protein.
13. Winter Squash (Butternut Squash)
Butternut Squash is a good source for 4 of 14 essential vitamins.
These include Vitamins A, B1, E, and Beta Carotene. Good choices for winter squash include butternut, acorn squash, and pumpkin.
14. Tropical Fruits (Papayas)
Tropical Fruits a good source for 4 of 14 essential vitamins.
These include Vitamins A, B1, E, and Lycopene. Fruits with red flesh, like Papayas, are the best choice for lycopene.
15. Dried Fruits (Dried Apricots)
Dried Fruits are a good source for 4 of 14 essential vitamins.
These include Vitamins A, B6, K, and Beta Carotene. Dried fruits are high in sugar, try not to eat more than 1 handful a day.
