Where Do You Get the Different Vitamins From for a Balanced Diet?

January 8, 2026 •

2 min read

According to the World Health Organization, micronutrient deficiencies affect billions of people globally. Understanding where you get the different vitamins from is a fundamental step toward building a nutritious and balanced diet that provides all the essential nutrients your body needs to thrive.

Quick Summary

This article outlines the specific food sources for all essential vitamins, covering both fat-soluble and water-soluble types. It provides clear guidance on how to obtain a wide array of vitamins through a balanced, diverse diet of whole foods.

Key Points

Variety is Key: Eating a wide array of colorful fruits, vegetables, whole grains, and proteins is the best strategy for obtaining all essential vitamins.
Fat-Soluble vs. Water-Soluble: Fat-soluble vitamins (A, D, E, K) are stored in your body and require dietary fat for absorption, while water-soluble vitamins (B-complex, C) are not stored and must be replenished daily.
Sunlight for Vitamin D: While some foods contain Vitamin D, sunlight is a primary source for the body to synthesize it naturally.
Vegan Diets and B12: Vitamin B12 is found almost exclusively in animal products, making fortified foods or supplements necessary for vegans.
Heat and Water-Soluble Vitamins: Cooking methods can destroy water-soluble vitamins like C, so raw consumption is sometimes beneficial.

Understanding the Two Types of Vitamins

Vitamins are essential organic compounds needed in small quantities for various bodily functions. They are categorized as fat-soluble or water-soluble based on how the body absorbs and stores them. Consuming a varied diet is the best way to get enough of both types.

Fat-Soluble Vitamins

Fat-soluble vitamins (A, D, E, and K) dissolve in fat and are stored in the body, meaning they don't need to be consumed daily. They are best absorbed when eaten with dietary fat.

Vitamin A: Important for vision, immunity, and cell growth. Found in liver, eggs, fortified milk, carrots, and leafy greens.
Vitamin D: Aids calcium absorption for bone health. The body produces it with sun exposure, and it's also in oily fish, egg yolks, and fortified foods.
Vitamin E: Acts as an antioxidant. Sources include nuts, seeds, vegetable oils, spinach, and broccoli.
Vitamin K: Needed for blood clotting and bone health. Found in leafy greens, Brussels sprouts, meat, eggs, and dairy.

Water-Soluble Vitamins

Water-soluble vitamins (B vitamins and vitamin C) are not stored in large amounts and need regular intake, with excess typically excreted.

B-Complex Vitamins: Help convert food to energy and support the nervous system. Sources include whole grains, meat, poultry, fish, eggs, dairy, leafy greens, and legumes. Vitamin B12 is mainly in animal products, requiring vegans to use fortified foods or supplements.
Vitamin C: An antioxidant vital for immune function and collagen production. Abundant in citrus fruits, berries, bell peppers, and broccoli.

Comparison of Fat-Soluble vs. Water-Soluble Vitamins


Feature	Fat-Soluble Vitamins (A, D, E, K)	Water-Soluble Vitamins (B-Complex, C)
Storage in Body	Stored in the liver and fatty tissues.	Not stored; excess is excreted.
Frequency of Intake	Not required daily, but regular intake is important.	Must be consumed frequently, ideally every day.
Absorption	Absorbed with the help of dietary fat in the small intestine.	Absorbed directly into the bloodstream.
Risk of Toxicity	Higher risk if taken in excess from supplements, as they can build up.	Lower risk, as excess is flushed from the body.
Cooking Effects	More stable and less likely to be destroyed during cooking.	Easily destroyed by heat or lost when dissolved in cooking water.

Building a Diet Rich in Vitamins

Getting essential vitamins involves eating a wide variety of whole foods. Tips include:

Eating colorful fruits and vegetables (the rainbow) for diverse nutrients.
Choosing whole grains for B vitamins.
Including healthy fats for fat-soluble vitamin absorption.
Incorporating lean proteins for B vitamins and minerals.
Consuming dairy or fortified alternatives for vitamins like D, A, and B12.

For more information on balancing your diet, see the guidance from the NHS(https://www.nhsinform.scot/healthy-living/food-and-nutrition/eating-well/vitamins-and-minerals/).

Conclusion: Your Plate is the Key

A healthy, varied diet is the best answer to where you get the different vitamins from. A diverse range of foods provides both fat-soluble and water-soluble vitamins. While supplements can help with deficiencies, whole foods offer a complete nutrient profile. Prioritizing a whole-food diet is key to long-term health.

Frequently Asked Questions

Fat-soluble vitamins, which include vitamins A, D, E, and K, are stored in the body's fatty tissues and liver. They do not need to be consumed daily.

The primary food sources for vitamin C are fruits and vegetables, particularly citrus fruits like oranges and grapefruit, bell peppers, broccoli, and strawberries.

It is difficult to get enough vitamin D from food sources alone, as synthesis through sun exposure is the primary source. Food sources include oily fish, eggs, and fortified products.

Vitamin B12 is found naturally in animal products, but vegetarians can get it from eggs and dairy. Vegans must seek out fortified foods like cereals or plant-based milks, or use supplements.

B-complex vitamins are found in a wide variety of foods including whole grains, meat, poultry, fish, eggs, dairy, leafy green vegetables, and legumes.

Yes, water-soluble vitamins like C and the B-complex group can be easily destroyed by heat or washed away during the cooking process. Eating some raw foods can help preserve these nutrients.

While supplements can address deficiencies, food provides a complex matrix of vitamins, minerals, fiber, and other beneficial compounds that work synergistically. A varied whole-food diet is the most reliable way to obtain all essential nutrients.

Besides carrots, good sources of Vitamin A include sweet potatoes, spinach, liver, eggs, and fortified dairy products.