The Finest Vitamin and Mineral-Rich Foods

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Vitamin A

The most vitamin A is in sweet potatoes. A medium roasted sweet potato provides 28,000 IU of vitamin A, 561% of your daily intake.

Vitamin B6

Vitamin B6 is found in beef liver, fowl, and fish. Vitamin B6 is very abundant in chickpeas, commonly known as garbanzo beans. 

Vitamin B12

Animal foods contain the most B12. Vitamin B12 is in beef liver, trout, salmon, and tuna. Several breakfast cereals contain B12.

Vitamin C

Vitamin C often complements citrus. Other meals lack sweet red peppers. Sweet red peppers have 95 mg vitamin C, more than oranges. Kiwis, broccoli, Brussels sprouts, and cantaloupe are vitamin C-rich.

Vitamin E

Wheat germ oil offers the most vitamin E, 20.3 mg per serving, 100% DV. Some find sunflower seeds or almonds easier to get vitamin E from.


Folate is found in dark leafy greens, fruit, nuts, and dairy. Beef liver is greatest in concentration. When beef liver isn't your thing, spinach contains plenty of folate.


Red meat, fish, and poultry have heme iron, while lentils and beans contain nonheme. Chicken liver provides the most heme iron, 11 mg per serving, 61% DV.

Vitamin K

Vitamin K, or phylloquinone, is best found in leafy greens. Kale leads the group, followed by collards, spinach, turnip, mustard, and beet greens.

May Fight Inflammation

Cumin extracts reduce inflammation in test tubes . Cumin has various anti-inflammatory components, but experts don't know which are most important.

Cumin's Numerous and Powerful Contributions to Health

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