13 Foods Rich in Multivitamins: Natural Solution for Complete Vitamin Intake

Vitamins are essential nutrients that our bodies need to function properly and maintain overall health and well-being. However, many people don't get enough vitamins from their daily diets. Consuming a variety of nutrient-dense whole foods is the best way to meet your vitamin needs. Some foods are particularly rich sources of multiple important vitamins. In this article, Dealnew will explore several foods that are rich in different combinations of vitamins to help you get your essential vitamins through your diet.

Citrus Fruits

Oranges, grapefruits, limes, and lemons are excellent sources of vitamin C. One medium orange provides over 100% of the recommended daily value (RDV) of vitamin C. Citrus fruits also contain modest amounts of several B vitamins like folate, vitamin B6, thiamine, and niacin. Vitamin C is a powerful antioxidant that helps support immune function and collagen production. The B vitamins in citrus aid in energy metabolism. Try to enjoy citrus fruits daily as a refreshing snack or in recipes for a nutritional boost.

Sweet Potatoes

Sweet potatoes are one of the most nutrient-dense vegetables you can eat. Just one medium-baked sweet potato provides over 400% RDV of vitamin A from beta-carotene. It also contains healthy amounts of vitamin C, potassium, manganese, and vitamin B6. Vitamin A supports eye and skin health while vitamin C boosts immunity. Vitamin B6 aids in protein metabolism. Sweet potatoes can easily be incorporated into savory or sweet dishes for an antioxidant-rich complex carbohydrate.

Bell Peppers

All types of bell peppers, including green, red, orange, and yellow varieties, are full of vitamins. They boast over 100% RDV of vitamin C per cup and also contain significant amounts of vitamin A, vitamin B6, folate, and pantothenic acid. In particular, red bell peppers contain more vitamin C than citrus fruits. Vitamin C promotes healing and tissue repair. Vitamin A supports immune function and vision. Vitamin B6 helps produce red blood cells and regulate hormones. Eat peppers raw for snacks or add them to salads, stir-fries, and more.

Spinach

Spinach may be small in size but it packs a powerful vitamin punch. Just one cup of raw spinach contains over 25% DV for vitamins A, C, folate, riboflavin, pantothenic acid, vitamin K, and more. It has more vitamin K than any other vegetable and plays a major role in blood clotting and bone health. Vitamin A supports immune function. Vitamin C and folate assist cell growth and development. Choose baby spinach for salads or sauté mature spinach leaves as a nutrient-dense side dish.

Read moreFruits Rich in Vitamin C: Eating Your Way to Better Health

Kale

Kale is another leafy green that offers a bounty of vitamins and minerals. One cup of raw kale provides over 130% DV of vitamin K, 150% DV of vitamin A, and smaller amounts of vitamin C, folate, and other B vitamins. Kale contains more calcium than milk per calorie. As a cruciferous vegetable, kale also contains antioxidant plant compounds. Kale can be enjoyed raw in salads, massaged into creamy dishes, sautéed as a side, or added to soups and stews. Its vitamins support bone health, eye health, immune function, and more.

Broccoli

If you're only familiar with broccoli as a side dish, you may be underestimating its vitamin prowess. One cup of raw broccoli has over 100% DV of vitamin C and vitamin K. It also contains respectable amounts of fiber, folate, riboflavin, potassium and vitamin A. Broccoli is a great plant-based source of these essential vitamins and minerals. Lightly steamed or raw broccoli florets make a super healthy snack. Its vitamin C content boosts immunity while vitamin K supports bone health and blood clotting.

Berries

Berries like strawberries, blueberries, and raspberries provide antioxidants as well as vitamins. One cup of strawberries contains over 100% DV of vitamin C. Blueberries contain antioxidants called anthocyanins as well as manganese, vitamin K, and fiber. Raspberries offer over 20% DV of fiber, folate, and manganese per cup. Vitamin C promotes skin health and collagen production. Fiber aids digestive health. Try fresh berries as a quick and nutritious breakfast, snack, or dessert. Their vitamins and antioxidants may help lower oxidation and inflammation in the body.

Avocados

Avocados are one of the most nutrient-dense fruits you can eat. Just one-half of a Hass avocado has over 20 vitamins and minerals including potassium, vitamin E, vitamin K, folate, and vitamin B6. They provide around 10-20% of daily recommended vitamins. One cup contains almost 10 grams of fiber. Avocados are high in healthy monounsaturated fats that aid nutrient absorption from other foods. Enjoy avocados sliced, mashed, or cubed in salads, sandwiches, and more. Their healthy fat and vitamin content supports heart, eye, and skin health.

Legumes

Beans, lentils, chickpeas, and other legumes provide a wallet-friendly way to consume multiple vitamins and minerals. Cooked lentils contain over 15% DV of folate, manganese, and iron. White beans have phosphorus, magnesium, zinc, and copper as well as B vitamins. Soybeans can provide calcium, potassium, folate, and thiamin. Fiber-rich legumes support digestive regularity while manganese and B vitamins aid energy production. They easily add nutrients to soups, stews, tacos, salads, and burritos. Consider incorporating various legumes into your diet several times per week.

Yogurt

Most varieties of plain nonfat or low-fat yogurt are enriched with vitamins D and B12 which are often lacking in plant-based diets. One 6-ounce container provides 25% DV of protein as well as riboflavin, calcium, magnesium, phosphorus, and potassium. Look for Greek yogurt, which has double the protein of regular yogurt. Probiotics in live-active cultures support digestive and immune health. Enjoy yogurt daily as a snack with fruit and nuts or use it in smoothies, dips, and sauces. Its protein and calcium help build strong bones and muscle mass over time.

Eggs

One large egg contains over 6 grams of high-quality protein along with vitamins D, B12, A, selenium, and riboflavin among other nutrients. The yolk is a natural source of lutein and zeaxanthin carotenoids for eye health. Vitamin D boosts bone density while B12 supports nerve function and blood cell formation. Versatile eggs can be hard-boiled for snacks, scrambled, fried, or used in baked goods. Their nutrients aid the growth and maintenance of muscle mass, bone density, and metabolic function throughout the lifespan. Eggs should be enjoyed often as part of a balanced diet.

Fish

Fatty fish such as salmon, trout, and sardines provide a long list of vitamins including A, B12, D, and selenium as well as high-quality protein and heart-healthy omega-3 fatty acids. Just 3 ounces of salmon contains over 100% DV of vitamins B3, B12, and selenium plus a good amount of DHA and EPA fats. Two servings per week may protect heart and brain health over time. Wild-caught fish are generally lower in mercury than farmed varieties. Health benefits of fish include anti-inflammatory support, improved mood, reduced risk for heart disease, and more. Choose a variety of cooked fish regularly.

Nuts and Seeds

Almonds, walnuts, pistachios, pumpkin seeds, and sunflower seeds offer an array of vitamins like E, B1, B6, magnesium, manganese, and phosphorus. Just a handful of almonds provide over 10% DV of vitamin E, calcium, and riboflavin. One tablespoon of chia seeds contains over 10% DV of manganese, magnesium, and phosphorus. Their beneficial plant compounds and healthy fats aid heart, brain, skin, and gut health. Add a tablespoon or two daily to yogurt, overnight oats, baked goods, or salads for a nutritional boost.

In summary, Dealnew advises you to focus your diet on a rainbow of nutritious whole foods. This is the best way to consume essential vitamins and minerals for your overall wellness. Some standout foods for multivitamin coverage include citrus fruits, sweet potatoes, bell peppers, leafy greens, broccoli, berries, avocados, legumes, yogurt, eggs, fish, and nuts/seeds. Eating generous portions of these kinds of foods while limiting processed snacks and meals will help optimize your micronutrient intake naturally through diet alone.