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Nutrition Essentials: Discovering the Foods that Provide all 13 Vitamins

Meat, fish, dark leafy greens, milk, nuts, and whole grains contain all 13 vitamins. Specific examples for each include salmon, spinach, and mushrooms.

Maintaining a healthy diet is crucial for our overall well-being, and ensuring we get all the necessary vitamins is a crucial component of this. 

While some foods are known to be rich in specific vitamins, it can be challenging to consume all 13 essential vitamins from a diet alone. 

However, there are several natural food sources that can provide us with all the necessary vitamins. 

In this blog post, we will explore these food sources, and also discuss the benefits of incorporating the best natural multivitamin supplement into our diets.

Foods That Contain All 13 Essential Vitamins

Our body needs 13 essential vitamins to work properly. These vitamins are divided into two groups based on how they are absorbed: water-soluble and fat-soluble. 

Water-soluble vitamins, like vitamin C and B vitamins, are not stored in the body and need to be replenished regularly. 

To get all 13 essential vitamins, it is important to have a balanced diet that includes a variety of foods. Meat and animal products contain all 13 essential vitamins. 

Foods like beef, shrimp, fish, sweet potato, squash, and spinach contain multiple essential vitamins. Here are some of the best foods to include in your diet to ensure you are getting all the vitamins your body needs:

  • Eggs: Not only are eggs a great source of protein, but they contain all 13 essential vitamins.
  • Liver: While not everyone may enjoy the liver, it is one of the best natural sources of vitamins A, B12, and D.
  • Oysters: Oysters are a great source of vitamin B12, zinc, and other essential vitamins and minerals.
  • Spinach: This leafy green is not only a good source of iron, but it also contains vitamins A, C, E, and K.
  • Sweet potatoes: Rich in vitamins A, C, and B6, sweet potatoes are a nutritious addition to any meal.
  • Salmon: In addition to being a great source of protein and omega-3 fatty acids, salmon also contains vitamins B12 and D.
  • Yogurt: Yogurt is a good source of calcium, vitamin D, and other essential vitamins and minerals.

Specific Examples of Foods Rich in Certain Vitamins

Some vitamins can be found in specific foods. 

For example, 

  • vitamin A can be found in green peas, carrots, sweet potatoes, 
  • vitamin D in mushrooms and fatty fish like salmon, 
  • vitamin E in millet bread, leafy green vegetables, and nuts, 
  • vitamin K in cabbage and kale, and 
  • folate in asparagus and broccoli. 

Vitamin C is abundant in fruits like oranges and strawberries, while vitamin B12 is found in meat products like poultry and fish.

Other Foods That Are Rich in Some Essential Vitamins

  • Vitamin B-1: ham, soymilk, watermelon, acorn squash
  • Vitamin B-2: milk, yogurt, cheese, whole and enriched grains, and cereals
  • Vitamin B-3: meat, poultry, fish
  • Vitamin B-6: Banana


Getting all 13 essential vitamins is crucial for maintaining good health, and it can be easily achieved by incorporating a variety of foods into your diet. 

Whether it’s a hearty piece of salmon or a bowl of spinach soup, make sure you’re getting all the vitamins your body needs to function properly. 

Remember, a balanced diet accompanied by the best natural multivitamin supplement is the key to a healthy life!

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