Fruits And Vegetables Rich In Vitamin C And D

Bowl of kale salad with boiled eggs and avocado on marble white background

You'll get vitamins A, B, C, D, E and K from plenty of plant-based foods.

Image Credit: Claudia Totir/Moment/GettyImages

If your parents made a point of reminding you to eat your vegetables when you were a kid, they weren't just trying to ruin your day. Vegetables (and many other types of foods) are packed with vitamins that can keep your body functioning properly.

And getting enough vitamins can help keep your body healthy and prevent a multitude of diseases. Below, find the top foods high in vitamins A, B, C, D, E and K.

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Vitamin A

Vitamin A is a fat-soluble nutrient that provides a host of health benefits, including strengthening your eyes, immune system and production of red blood cells, according to Oregon State University Linus Pauling Institute. On average, adults should get 700 to 900 micrograms of this vitamin per day.

Foods High in Vitamin A

There are plenty of vegetables with vitamin A, and many of them are orange because of the beta-carotene in them, which is a precursor to vitamin A. See the top foods high in vitamin A, according to the USDA, below.

Carrots: 148% Daily Value (DV) per 1 cup cooked
Tuna: 143% DV per 6 oz. cooked
Butternut squash: 127% DV per cup cooked
Sweet potato: 122% DV per cup cooked
Spinach: 105% DV per cup cooked

In addition to these vegetables, there are some vitamin A fruits as well, such as:

Cantaloupe: 33% DV per cup
Pink grapefruit: 15% DV per cup

B Vitamins

B vitamins are a long list of nutrients, including B1, B2, B3, B5 B6, B7, B9 (folic acid) and B12. In general, B vitamins help you make energy from the food you eat and help form red blood cells, according to the U.S. National Library of Medicine.

Food sources of B vitamins include animal products such as meat, poultry, seafood, eggs and dairy but leafy greens are also a source of B vitamins.

Vitamin C

Vitamin C has many functions, including acting as an antioxidant to keep your cells healthy, keeping your immune system strong and helping build collagen, according to Oregon State University.

Adults should get 75 to 90 milligrams of vitamin C daily. Vegetables and fruits, especially citrus fruits and juices, are packed with this vitamin, according to the USDA.

Foods High in Vitamin C

Guavas: 419% DV per cup
Kiwi: 185% DV per cup
Bell peppers: 169% DV per cup
Strawberries: 108% DV per cup
Oranges: 106% DV per cup

Vitamin D

The fact that vitamin D is manufactured by one part of the body and causes another part to respond makes it technically a hormone rather than a vitamin. Vitamin D maintains blood concentrations of calcium and phosphorus for bone growth and helps maintain a healthy immune system, per Oregon State University.

Foods High in Vitamin D

Trout: 168% DV per 6 oz. cooked
Sockeye salmon: 142% per 6 oz. cooked
Cremini mushrooms: 139% DV per cup raw
Portobello Mushrooms: 122% DV per cup raw
Gefilte Fish: 103% DV per cup

Vitamin E

Vitamin E is a fat-soluble nutrient that consists of a family of antioxidants that contribute to cell health and can help prevent disease. Adults should get 15 milligrams of vitamin E per day. This vitamin is common in foods such as oils and nuts, according to the USDA.

Foods High in Vitamin E

Sunflower seeds: 49% DV per oz.
Almonds: 49% DV per oz.
Avocados: 28% DV per avocado
Spinach: 25% DV per cup cooked
Butternut squash: 18% DV per cup cooked

Vitamin K

Vitamin K is a fat-soluble vitamin that helps regulate blood clotting, according to Oregon State University. Adults should get 90 to 120 micrograms per day.

Foods High in Vitamin K

Kale: 453% DV per cup cooked
Broccoli: 183% DV per cup cooked
Brussels sprouts: 182% DV per cup cooked
Cabbage: 136% DV per cup cooked
Pickles: 109% DV per cup

What Foods Have Vitamins E and K?

Some foods with vitamins E and K include spinach, avocados and cooked turnip greens.

Fruits And Vegetables Rich In Vitamin C And D

Source: https://www.livestrong.com/article/248956-food-sources-of-vitamin-a-b-c-e/

Fruits And Vegetables Rich In Vitamin C And D