Exploring a Nutritious Diet: What Contains Vitamin A, C, and E?

November 2, 2025 •

3 min read

Over 75% of Americans do not consume enough fruits and vegetables, missing out on crucial nutrients like vitamins A, C, and E. Learning what contains vitamin A, C, and E is key to building a robust, antioxidant-rich diet that supports immune function, promotes skin health, and protects your vision. This guide explores the best food sources and how to incorporate them into your daily meals.

Quick Summary

This article identifies top food sources for vitamins A, C, and E, detailing their health benefits and dietary importance. It provides tips for optimal absorption and presents a table comparing nutrient profiles across different food types for building a well-rounded diet.

Key Points

Antioxidant Power: Vitamins A, C, and E are powerful antioxidants that protect cells from damage caused by free radicals.
Diverse Food Sources: You can find vitamins A, C, and E in a wide range of fruits, vegetables, nuts, seeds, and animal products like liver and eggs.
Enhance Absorption: Consume fat-soluble vitamins (A and E) with healthy fats, like those in avocados or olive oil, for better absorption.
Protect Vitamin C: Vitamin C is sensitive to heat, so eating fruits and vegetables raw or lightly cooked helps preserve its potency.
Whole Foods First: Rely primarily on a varied diet of whole foods for your vitamin needs, as they offer a synergistic mix of beneficial nutrients.
Immune and Skin Support: This vitamin trio is crucial for bolstering the immune system, promoting healthy skin, and maintaining good vision.

The Power of Antioxidant Vitamins

Vitamins A, C, and E are a trio of essential nutrients renowned for their powerful antioxidant properties. Antioxidants help protect the body's cells from damage caused by free radicals, which are unstable molecules linked to various chronic diseases and the aging process. By incorporating foods rich in these vitamins into your daily diet, you can support your immune system, maintain healthy skin, and promote good vision. Understanding the specific sources for each vitamin is the first step toward a more nutritious lifestyle.

What is Vitamin A? And where to find it

Vitamin A is a fat-soluble vitamin vital for good vision, immune function, and reproductive health. It exists as preformed vitamin A (retinol) in animal products and provitamin A carotenoids (like beta-carotene) in plant foods, which the body converts to vitamin A.

Rich food sources of Vitamin A include:

Sweet Potatoes
Carrots
Spinach and Kale
Liver
Red Bell Peppers
Mangoes and Cantaloupe

What is Vitamin C? And where to find it

Vitamin C, a water-soluble vitamin, is crucial for collagen synthesis, wound healing, and a strong immune system. Since the body doesn't store it, regular intake is needed. It's also sensitive to heat.

Rich food sources of Vitamin C include:

Citrus Fruits
Bell Peppers, especially red
Kiwifruit and Papaya
Strawberries and Berries
Broccoli and Brussels Sprouts
Kale

What is Vitamin E? And where to find it

Vitamin E is a fat-soluble antioxidant that protects cell membranes and supports immune and skin health. It's best absorbed with dietary fat.

Rich food sources of Vitamin E include:

Seeds and Nuts
Vegetable Oils like wheat germ and sunflower oil
Leafy Greens such as spinach
Avocado
Mango
Broccoli

Foods that contain multiple antioxidant vitamins

Some foods are excellent sources of more than one of these vitamins, providing synergistic health benefits.

Broccoli (Vitamins A, C, and E)
Spinach (Vitamins A, C, and E)
Mango (Vitamins A, C, and E)
Avocado (Vitamins E, C, and A)
Nuts and Seeds (primarily Vitamin E, also other nutrients)

Comparison of Vitamin Sources


Food Category	Primary Source of	Secondary Contribution	Key Considerations
Orange/Yellow Produce	Vitamin A (as beta-carotene)	Vitamin C	Beta-carotene needs some fat for best absorption.
Berries & Citrus	Vitamin C	Vitamin E (berries)	Vitamin C is water-soluble; can be lost during cooking.
Leafy Greens	Vitamins A, C, E	Minerals like Iron and Magnesium	Best when lightly cooked or raw to preserve vitamin C.
Nuts & Seeds	Vitamin E	Healthy fats, protein, and minerals	Fat content aids absorption of fat-soluble vitamin E.
Animal Products	Preformed Vitamin A	Vitamin E (some fish)	Liver is extremely high in Vitamin A, consume in moderation.
Vegetable Oils	Vitamin E	None	Excellent, concentrated source of vitamin E.

Boosting your antioxidant intake

Increase your intake of these vitamins by diversifying your diet with whole foods, which offer better absorption and effectiveness than supplements alone.

Pair fat-soluble vitamins A and E with healthy fats for better absorption.
Consume vitamin C-rich foods raw or lightly cooked to preserve the nutrient.
Eat a variety of colorful fruits and vegetables for a broad range of nutrients.
Add nuts and seeds to meals for an easy vitamin E boost.
Blend fruits and leafy greens into smoothies for a convenient multi-vitamin source.

Conclusion

Identifying what contains vitamin A, C, and E is essential for a healthy diet. By focusing on a diverse intake of colorful, whole foods like fruits, vegetables, nuts, and seeds, you gain these powerful antioxidants plus a wealth of complementary nutrients that support overall well-being. A varied diet is key to nourishing your body effectively.

For more in-depth information on vitamins and a healthy diet, consider exploring resources from the National Institutes of Health (NIH).

Frequently Asked Questions

While no single food provides optimal amounts of all three vitamins, foods like spinach and broccoli are excellent options as they contain notable quantities of vitamins A, C, and E. A varied diet, however, is the best approach.

Yes, plant-based diets can easily provide vitamins A, C, and E. Vegan sources include sweet potatoes, carrots, spinach (Vitamin A), bell peppers, citrus fruits, kiwi (Vitamin C), and nuts, seeds, and avocado (Vitamin E).

Cooking can destroy some vitamins, particularly vitamin C, which is water-soluble and heat-sensitive. Fat-soluble vitamins A and E are more stable but can be reduced by high temperatures. Eating foods raw or opting for light cooking methods like steaming can help.

To maximize absorption of fat-soluble vitamins like A and E, consume their food sources along with a healthy fat. For example, add avocado or a nut-based dressing to a salad with spinach and carrots.

Vitamins A, C, and E function as powerful antioxidants, protecting cells from damage. Vitamin A supports vision and immunity, vitamin C aids collagen formation and immune response, and vitamin E protects cell membranes.

It is generally better to obtain vitamins from whole foods first. Foods offer a complex mix of nutrients and supporting compounds that enhance absorption and overall health benefits compared to isolated nutrients in supplements.

Overdosing on vitamins is more likely with supplements than with a balanced diet. While excess water-soluble vitamin C is excreted, fat-soluble vitamins A and E can build up in the body and become toxic in very high, long-term doses from supplements. Always consult a healthcare provider before taking high-dose supplements.