A balanced diet rich in nutrients is key to staying healthy, energetic and preventing disease. Among the most important components of our diet are vitamins, essential substances for multiple functions of the organism. Here we show you which are the most important vitamins (A, B, C, D, E, K and B12), in which foods they are found and a selection of highly nutritious superfoods that cannot be missing in your diet.
Vitamin A
Vitamin A is essential for good vision, the immune system, skin and reproduction. It also helps in the proper functioning of organs such as the heart, lungs and kidneys.
Foods rich in vitamin A:
- Carrots
- Beef liver
- Sweet potato
- Spinach
- Pumpkin
- Handles
- Melon
2. Vitamin B Complex
The B complex includes several vitamins involved in energy production, brain function and cellular metabolism. The most common include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5, B6, B7 (biotin), B9 (folic acid) and B12.
Foods rich in B complex vitamins:
- Legumes (lentils, chickpeas)
- Eggs
- Brewer’s yeast
- Whole grains
- Beef and chicken
- Dried fruit
- Bananas
Vitamin C
Known for strengthening the immune system, vitamin C also aids in iron absorption, wound healing and collagen production.
Foods rich in vitamin C:
- Oranges and citrus
- Strawberries
- Kiwi
- Red and green peppers
- Broccoli
- Tomatoes
4. Vitamin D
Vitamin D is essential for absorbing calcium and maintaining strong bones. It also plays a role in the immune system and mental health.
Foods rich in vitamin D:
- Oily fish (salmon, tuna, sardines)
- Egg (especially the yolk)
- Liver
- Fortified dairy products
- Mushrooms exposed to the sun
- In addition, it is synthesized naturally upon exposure to sunlight.
5. Vitamin E
This vitamin acts as an antioxidant, protecting cells from damage. It is important for the skin, eyesight and immune system.
Foods rich in vitamin E:
- Vegetable oils (sunflower, olive)
- Almonds
- Sunflower seeds
- Avocados
- Spinach
- Hazelnuts
6. Vitamin K
It is essential for blood clotting and bone health. There are two main types: K1 (of plant origin) and K2 (produced by intestinal bacteria and present in fermented foods).
Foods rich in vitamin K:
- Green leafy vegetables (kale, spinach, chard)
- Broccoli
- Cabbage
- Parsley
- Soybean oil
7. Vitamin B12
Most importantly, it is in almost all protein foods.
Indispensable for the formation of red blood cells, the functioning of the nervous system and DNA synthesis. It is one of the few vitamins not found in plant foods.
Foods rich in vitamin B12:
- Liver
- Beef
- Fish (salmon, tuna)
- Eggs
- Dairy
- Supplements or fortified foods for vegans
Superfoods You Can’t Miss
Superfoods are those with EXCEPTIONAL nutritional density. They are rich in vitamins, minerals, antioxidants and bioactive compounds that help improve overall health. Here are some highlights:
- Honey
- Avocado
- Turmeric
- Nuts, almonds and seeds
- Red berries (blueberries, raspberries, blackberries, strawberries, etc.)
- Spirulina
- Quinoa
- Oats
- Broccoli
- Eggs
- Salmon
- Sardines
- Liver (especially beef)
- Spinach
- Garlic
Conclusion
Each vitamin has unique and essential functions in our body, which is why it is important to consume a varied and balanced diet. In addition, superfoods like honey offer an extra boost to health thanks to their natural nutritional richness. Incorporating these nutrients into your daily life not only improves your well-being, but also prevents multiple diseases in the long run – your body will thank you for it!
