Vitamin-rich foods are diverse and cover many different food types. The following are some of the major vitamin-rich food categories and their specific examples:
1.Vitamin A-rich foods
Animal foods: Animal livers (e.g. pig liver, chicken liver, sheep liver, etc.), fish roe (e.g. cuttlefish roe, carp roe), heart (e.g. pig heart, beef heart), and meat (e.g. pork, beef).
Plant foods: Orange-red colored vegetables and fruits such as carrots, tomatoes, pumpkins, persimmon peppers and citrus fruits (e.g. tangerines, grapefruit, lemons, oranges). These foods are rich in beta-carotene, which can be converted into vitamin A in the body.
2.Foods rich in vitamin D
Sea fish: such as rainbow trout, salmon, tuna, etc. Especially high-fat sea fish is high in vitamin D.
Animal foods: Animal livers (e.g. pig liver, chicken liver, etc.) and egg yolks (e.g. egg yolks, duck egg yolks) also contain a certain amount of Vitamin D.
Other foods: These include mushrooms (especially those that have been exposed to sunlight), milk (some brands are fortified with vitamin D), and some yoghurts and cheeses.
3.Foods rich in B vitamins
Vitamin B1 (thiamine): mainly found in seed coat and germ, such as rice bran, bran, yeast, lean meat, animal offal and nuts.
Vitamin B2 (riboflavin): widely found in animal and plant foods, with liver, kidney, egg yolk, dairy, yeast, green leafy vegetables and beans most abundant.
Vitamin B6 (pyridoxine): mainly found in meat, fish, liver, legumes, nuts and whole grains.
Vitamin B12 (cobalamin): mainly found in animal foods such as meat (especially lean meat such as lean pork, lean beef, lean lamb), animal offal (such as pig liver, chicken liver, sheep liver), milk and milk products (such as cow’s milk, goat’s milk, cheese) and eggs.
4.Foods rich in vitamin C
Fresh vegetables and fruits: such as tomatoes, celery, cauliflower, cabbage, asparagus, peppers, broccoli, carrots, mustard greens, oranges, lemons, grapefruit, grapefruit, mango, strawberries, lychee, cherries and so on. These foods are high in vitamin C, which helps to boost immunity, promote iron absorption, etc.
5.Foods rich in vitamin E
Vegetable oils: such as sesame oil, corn oil, peanut oil, olive oil and other pressed vegetable oils are rich in vitamin E.
Nuts and seeds: such as hazelnuts, almonds, walnuts, pistachios, and sunflower seeds.
Other foods: including vegetables and fruits such as spinach, cabbage, purple kale, kiwi, grapes, and apples, as well as some meats (e.g., oyster meat) and legumes (e.g., soybeans, black beans).
6.Foods rich in vitamin K
Green leafy vegetables: such as spinach, leek, celery, oleander, lettuce, etc.
Legumes: e.g. green beans, peas, small red beans and soya beans.
Animal foods: such as pig liver, chicken liver and other animal livers also contain a certain amount of vitamin K.
Other foods: including some seafood (e.g. fish, shrimp) and high protein foods (e.g. eggs, soya products).
To sum up, there are various types of vitamin-rich foods, including various animal foods (e.g. liver, meat, fish), plant foods (e.g. vegetables, fruits, nuts), cereals and their products, and some processed foods. In order to maintain good health, it is recommended that a reasonable combination of these foods be included in the daily diet to ensure that adequate vitamins and other nutrients are obtained.