A Nutrition Diet Guide: Which food has the highest amount of vitamins?

October 29, 2025 •

3 min read

According to research from Ada Health, over 30% of the U.S. population is at risk of vitamin deficiencies, highlighting the importance of a nutrient-dense diet. While no single food provides every nutrient in top-tier quantities, focusing on which food has the highest amount of vitamins for each category can help build a comprehensive and healthy eating plan.

Quick Summary

Organ meats, fatty fish, and specific fruits and leafy greens are among the top contenders for various vitamin groups. Emphasizing a varied diet ensures intake of all essential vitamins, including A, B, C, D, E, and K, which are vital for numerous bodily functions and overall health.

Key Points

Vitamin A: Beef liver is the most potent animal source, while sweet potatoes offer high levels of provitamin A (beta-carotene).
B-Complex: Organ meats like liver, fatty fish like salmon, and clams are among the best sources for B vitamins, especially B12.
Vitamin C: The exotic Kakadu plum tops the list, but red bell peppers and guavas are more common foods with very high vitamin C content.
Vitamin D: Fatty fish such as salmon and trout, and cod liver oil are excellent dietary sources, in addition to fortified foods.
Vitamin K: Dark leafy greens like kale and spinach are potent sources of vitamin K1, while the fermented soybean dish natto is a powerhouse of K2.
Balanced Diet: No single food has the highest amount of every vitamin; a varied diet is crucial for comprehensive nutrient intake.

Vitamins are essential micronutrients that the body needs in small quantities to function correctly. A healthy and varied diet that incorporates nutrient-dense foods is the most effective strategy for meeting your vitamin requirements. While one food might be a powerhouse for a specific vitamin, it's the combination of different food groups that provides a balanced intake of all necessary nutrients.

Vitamin A: The Leader in Vision and Immunity

Vitamin A is crucial for vision, immune function, reproduction, and the healthy operation of vital organs. It is found in preformed vitamin A (retinol) from animal products and provitamin A carotenoids from plants. Excellent sources include beef liver and cod liver oil, while sweet potatoes and carrots are rich in beta-carotene which the body converts to vitamin A.

B-Complex Vitamins: Energy and Brain Function

B-complex vitamins are vital for energy conversion, nerve function, and cell growth. Top sources include shellfish like clams, oysters, and mussels (especially for B12), beef liver, salmon, legumes (rich in folate), eggs, and fortified cereals.

Vitamin C: The Immune Booster Antioxidant

Vitamin C is an essential antioxidant for tissue repair, immune function, and iron absorption. Exceptional sources include Kakadu plums, chili peppers, red bell peppers, guava, and kiwi. Cruciferous vegetables like broccoli and Brussels sprouts also provide good amounts.

Vitamin D: Sunshine in Your Diet

Vitamin D is crucial for bone health. While sunlight is a primary source, dietary options include cod liver oil, fatty fish like salmon and sardines, UV-exposed mushrooms, and fortified foods such as milk and cereals.

Vitamin E: The Cell Protector

This fat-soluble antioxidant protects cells from damage. Good sources include wheat germ oil, sunflower seeds, almonds, leafy greens like spinach, and avocado.

Vitamin K: For Blood and Bone Health

Vitamin K is essential for blood clotting and bone health. Vitamin K1 is found in plants, while K2 is in animal products and fermented foods. Dark leafy greens are rich in K1, while natto (fermented soybeans) and goose liver are top sources for K2.

Comparing High-Vitamin Foods


Food Category	Top Vitamin Source	Key Vitamins Provided	Notes
Organ Meats	Beef Liver	A, B2, B5, B7, B9, B12, K2	A potent, but strong-flavored option.
Seafood	Clams, Mussels, Oysters	B2, B12	Shellfish are excellent for vitamin B12.
Fatty Fish	Salmon, Cod Liver Oil	A, D, B2, B3, B5, B6, B12	Top sources of vitamins D and B12.
Vegetables	Leafy Greens (Kale, Spinach)	A, C, E, K1	Exceptionally high in vitamins K1 and A.
Fruits	Kakadu Plum, Guava, Red Bell Pepper	C, A	Highest vitamin C sources are often surprising.
Seeds/Nuts	Sunflower Seeds, Almonds	E	High in vitamin E and healthy fats.
Fermented Foods	Natto	K2	The best dietary source for vitamin K2.

The Importance of Variety in Your Nutrition Diet

While specific foods are high in certain vitamins, a varied diet is key to overall health and ensuring comprehensive nutrient intake. A diet that includes a range of fruits, vegetables, whole grains, lean proteins, and healthy fats provides a broad spectrum of micronutrients. Relying on just a few foods, even 'superfoods,' could lead to other deficiencies or an unhealthy excess of certain vitamins. For instance, too much preformed vitamin A from liver can be toxic. Prioritize balance and variety for optimal nutrition.

For more information on general healthy eating guidelines, consult the World Health Organization's Healthy Diet Fact Sheet. World Health Organization's Healthy Diet Fact Sheet

Frequently Asked Questions

Yes, for most people, a well-planned, balanced diet with a variety of fruits, vegetables, whole grains, and lean proteins can provide all the necessary vitamins without supplements.

No single food is the highest in all vitamins. Instead, different foods are exceptionally rich in specific vitamins. For example, beef liver is a powerhouse for vitamins A and B12, while kale is loaded with vitamins K and A.

Fortified foods are a useful source, especially for nutrients that are difficult to obtain naturally, like vitamin D in milk. However, getting vitamins from a varied diet of fresh, unprocessed foods is generally recommended, as they provide a wider array of beneficial nutrients.

Yes, some vitamins, particularly water-soluble ones like vitamin C and some B vitamins, are sensitive to heat and can be lost during cooking. Steaming or eating foods raw can help preserve their vitamin content.

Vitamin B12 is predominantly found in animal products. Vegetarians can get some B12 from dairy and eggs, but vegans must rely on fortified foods or supplements to ensure adequate intake.

If you have limited sun exposure, dietary sources like fatty fish (salmon, tuna), cod liver oil, UV-treated mushrooms, and fortified foods (milk, cereals) are crucial for getting enough vitamin D.

Pairing certain foods helps with absorption. For example, since Vitamin K is fat-soluble, eating leafy greens with a healthy fat like olive oil or nuts can increase its absorption. Vitamin C also aids in the absorption of iron.