Foods rich in vitamins: the essential list [2024]

Vitamins and minerals are essential for the proper functioning of our body.

Hence the importance of sufficient intake of these nutritious foods. To better understand the role and importance of vitamins, let's distinguish two categories:

Vitamins are called fat-soluble when they are soluble in fat. They are stored in fat reserves and are released according to the needs of the cells. Vitamins A, D, E and K are fat-soluble vitamins.

Vitamins are said to be water-soluble when they are soluble in water. Unlike the previous ones, water-soluble vitamins are not stored in the body. Their excesses are eliminated through urine. These are vitamins B and C. A balanced diet must provide these vitamins daily to avoid deficits.

The role of vitamins is therefore determining in the functioning of our body. They contribute to the proper functioning of the immune system, help with the assimilation of nutrients and the maintenance of our cells in good condition. Without them, we are subject to dysfunctions and digestive and muscular discomfort in particular. Hence the interest in varying your meals with foods rich in vitamins.

It’s decided: you are ready to adopt a balanced diet! Here is a summary of the vitamin-rich foods you need to maximize your well-being!

You will find vitamin A in all animal products: liver, meat, fish, butter, eggs, cheese, whole milk. Also think about fruits and vegetables rich in vitamin A such as:

1. carrots 🥕;

2. spinach 🌿 ;

3. pumpkin 🎃;

4. apricots 🍑;

5. melons 🍈;

6. mangoes 🥭;

7. sweet potatoes 🍠;

8. green vegetables 🥦;

9. parsley.

Something to enjoy with a vegetarian plate! 🌱🍽️

Want a dish that will reenergize you? To stock up on energy and vitamin C, choose raw foods and citrus fruits (oranges, lemons, grapefruit), but also kiwis, raspberries, strawberries and blackcurrants. As for vegetables, red pepper, parsley, broccoli and tomatoes are among the foods rich in vitamin C.

On the podium of the most vitaminized, we find:

1. Acerola 🍒;

2. Guava 🍈;

3. Blackcurrant 🫐;

4. Parsley and thyme 🌿;

5. The pepper 🌶️.

Surprising, isn't it?

In winter, we often lack vitamin D. This is the time to cook fatty fish such as:

1. sardines ;

2. halibut;

3. the salmon ;

4. smoked herring;

5. mackerel.

Those who prefer meat will opt for veal liver. Other food sources of vitamin D3 : egg yolk and cod liver oil.

Vitamin E is found naturally in vegetable oils and spices. For a diet rich in vitamin E, opt for:

1. wheat germ oil 🌾;

2. sunflower oil 🌻;

3. avocado oil 🥑;

4. almond oil 🌰;

5. paprika 🌶️;

6. curry 🍛;

7. pepper and cayenne pepper 🌶️.

All that remains is to make good vinaigrettes!

Known by these two names, vitamin K is mainly present in offal and royal jelly. If cooking liver is not to your taste, you can eat mussels, whelks or eggs. We can also mention caviar, but there, it won't really be the same budget! 😬

What if this was an opportunity to put vitamin-rich foods on your plate? Here are some easy recipes to make with foods rich in vitamins !

Stock up on vitamin B12 with a quick-to-prepare fresh salad.

For this you will need:

1. 200 g fresh baby spinach, washed and drained 🍃;

2. 50 g of feta;

3. 30 g toasted pine nuts;

4. 30 g of chopped olives;

5. 2 tbsp olive oil 🫒;

6. 1 tbsp balsamic vinegar;

7. 1 tsp of honey;

8. Salt and black pepper, to adjust to your taste.🧂

In a small bowl, prepare the vinaigrette by mixing the olive oil, vinegar and honey. Whisk well to emulsify the vinaigrette. Season with salt and freshly ground black pepper. Be careful not to add too much salt due to the presence of the feta, which is already salty. Arrange the spinach leaves in a salad bowl with the olives, feta and pine nuts.

Pour your vinaigrette and enjoy immediately. 😋

Sometimes a healthy diet based on foods rich in vitamins is not enough. Do you notice a lack of energy, a vitamin deficiency, weight variation or occasional stress? Maybe it's time to plan a vitamin C treatment ! Thanks to its anti-fatigue properties, you will be back on your feet in just a few weeks.

Also know that the combination of vitamin C and iron is the winning duo! Vitamin C helps absorb iron better. It is therefore strongly recommended for pregnant women and all people who lack iron.

Need to supplement your diet with vitamins? Discover highly assimilable liposomal vitamin C to reboost your body and fight against temporary fatigue.

To make up for the lack of sunlight in winter, also think about vitamin D3 . A mid-season cure and you will have strengthened immune defenses! 💪

Are you looking for a solution to supplement your diet? Our multivitamin complex brings together essential nutrients, vitamins and minerals to combat dietary deficits.