Vitamins help our bodies grow and function properly, and the best way to get enough of them is through a varied, balanced diet. Understanding which foods provide which vitamins can help you make sure you're covering all your nutritional bases. Here's a full breakdown by vitamin.
Water-Soluble Vitamins
B Vitamins
The B vitamins support energy release, nervous system function and cell metabolism. Good sources include oats, wholewheat, rye, buckwheat, brown rice, brewer's yeast, peanuts, mushrooms, soybean flour and soybeans, split peas, pecans, sunflower seeds, lentils, cashews, chickpeas, broccoli, hazelnuts and peppers. For a full breakdown of all eight B vitamins and what each one does, see our complete guide to B vitamins.
Vitamin B12
B12 supports red blood cell production and nervous system health, and is found almost exclusively in animal products, which is why vegans and vegetarians need to pay particular attention to it. Good sources include oysters, mussels, scallops, liver, mackerel, tuna, salmon, sardines, crab, beef, eggs, yoghurt, Swiss cheese and fortified products. If you suspect you might be low, our guide to B12 deficiency symptoms and testing covers this in more detail.
Vitamin C
Vitamin C supports immune function and skin health, and can't be stored by the body, so regular intake matters. Good sources include red peppers, guavas, kale, kiwi, broccoli, Brussels sprouts, strawberries, raspberries, blackberries, blueberries, oranges, tomatoes, peas, mangetout, papaya, mango, pineapple and melon.
Fat-Soluble Vitamins
Vitamin A (Retinol)
Vitamin A supports vision, skin health and immune function. Good sources include liver, beef, lamb, cod liver oil, mackerel, salmon, tuna, pâté, goat's cheese, eggs, cheddar, cream cheese and butter.
Beta-Carotene (a Precursor to Vitamin A)
The body converts beta-carotene into vitamin A as needed. Good sources include sweet potato, carrots, kale, spinach, collard greens, Swiss chard, pak choi, butternut squash, pumpkin, cos and romaine lettuce, mango, dried apricots, prunes, peaches, melon, red peppers, tuna and mackerel.
Vitamin D
Vitamin D supports bone health and immune function, and is genuinely difficult to get enough of through diet alone, especially in winter. Food sources include salmon, trout, swordfish, mackerel, tuna, buttermilk, some yoghurts, mushrooms, eggs and fortified products. See our Vitamin D testing guide if you'd like to check your levels directly.
Vitamin E
Vitamin E is an antioxidant that supports skin and cell health. Good sources include spinach, kale, broccoli, Swiss chard, turnip greens, collard greens, avocado, almonds, hazelnuts, pistachios, sunflower seeds, prawns, crayfish, salmon, smoked salmon, swordfish, herring, trout, olive oil, sunflower oil, sweet potato, squash, kiwi, mango, peach, nectarines, apricots, guava, raspberries and blackberries.
Vitamin K
Vitamin K plays an important role in blood clotting and bone health. Good sources include kale, spinach, mustard greens, spring onions, cress, basil, thyme, coriander, sage, parsley, Brussels sprouts, cabbage, chilli powder, paprika, fennel and leeks.
If you're concerned you might be falling short on any of these vitamins, or want to check your levels directly rather than relying on diet alone, our range of vitamin tests can help confirm exactly where you stand.
