Fat soluble vitamins and Water soluble vitamins, Taking foods in everyday life contains the following major vitamins-

• Vitamin A
• Vitamin B
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin K

You are generally taking food when feel to take the same without thing what are you taking. If take any food without any considering your body demand then you are going to trouble in next day. The next will affect your body activities based on today taking food. Taking food-compromising balanced diet is not smart decision.

You have think twice, food you are taking is healthy enough for your body. Taking too much fast food [High Energy Food] will dispose fat in your body will harm in the end.

You are not bound to take balanced diet everyday but try to take most of the days in a week. Food habit represents what you are going to be in next day, next month, next year, next couple of years.

Foods containing High Source of Vitamin A

Vitamin A is the fat soluble vitamin and help to form soft tissues, bones, healthy teeth and skin. It also plays a vital role to prevent blindness, prevent bacterial infections and keeps your nail and hair much healthier. The followings foods contains the best source of Vitamin A

Carotene [Vitamin A] Concentration of Selected Fruits

Vegetable/Fruit	Average β-carotene (μg/100g)	Adults [*RDA] in grams
Rajgira Leaves	7753	62
Spinach Leaves	3468	140
Carrot	1187	400
Sweet Potato	708	680
Pumpkin	470	1022
Papaya	185	2640
Tomato	332	1450
Cape Gooseberry	816	590
Mango (average)	2450	200

*Recommended Dietary Allowances (RDA)

Foods high in Vitamin B

All of the Vitamin B; Vitamin B6, vitamin B9, Vitamin B12 is essential for the synthesis of DNA, formation of red blood cells, proper nerve function and proper brain function. It also help in prevent anemia and metabolism activities.

List of Foods contains high source of Vitamin B12

Food	Micrograms per serving	Percent DV*	Adults [*RDA] in grams
Beef liver [cooked, pan-fried, 3 ounces]	70.7	2,944	3
Clams (without shells, cooked, 3 ounces)	17	708	12
Tuna, Bluefin, [cooked, dry heat, 3 ounces]	9.3	385	22
Nutritional yeast [fortified, from several brands about ¼ cup]	24	1000	19
Salmon [Atlantic, cooked, 3 ounces]	2.6	108	79
Beef [ground, 85% lean meat/15% fat, pan-browned, 3 ounces]	2.4	100	85
Milk [2% milkfat, 1 cup]	1.3	54	448
Yogurt [plain, fat free, 6-ounce container]	1.0	43	198
Breakfast cereals [fortified with 25% of the DV for vitamin B12, 1 serving]	0.6	25	340
Cheese, cheddar [1½ ounces]	0.5	19	348

*DV = Daily Value, 20% or more denote high source of nutrient.
DV 100 denote standard requirement , Vitamin B12 DV is 2.4mcg[100%DV] for adult

List of Foods contains high source of Vitamin B9

Food	Micrograms per serving	Percent DV	Adults [RDA] in grams
Beef liver [braised, 3 ounces]	215	54	157
Spinach [boiled, ½ cup]	131	33	364
Black-eyed peas [boiled, ½ cup]	105	26	317
Rice [white, medium-grain, cooked, ½ cup]	90	22	423
Asparagus [boiled, 4 spears]	89	22	409
Brussels sprouts [frozen, boiled, ½ cup]	78	20	388
Spaghetti [cooked, enriched, ½ cup]	74	19	408

Foods high in Vitamin C

Also known as Ascorbic Acid help in prevent infection. It work as antioxidant and protect better health of call. Vitamin C improve the power of iron absorption of the body. Plays a vital role in wound healing, gum and teeth health. Plays a major role in growth and repair of tissue. It also maintain healthy skin, blood vessels, cartilage and bones.

List of Foods contains high source of Vitamin C

Food	Milligrams (mg) per serving	Percent DV	Adults [RDA] in grams
Red pepper [sweet, raw, ½ cup]	95	106	64
Orange juice [¾ cup]	93	103	181
Orange [1 medium]	70	78	231
Grapefruit juice [¾ cup]	70	78	238
Kiwifruit [1 medium]	64	71	254
Green pepper [sweet, raw, ½ cup]	60	67	101
Broccoli [cooked, ½ cup]	51	57	68
Strawberries [fresh, sliced, ½ cup]	49	54	141
Brussels sprouts [cooked, ½ cup]	48	53	20
Grapefruit [½ medium]	39	53	267
Broccoli [raw, ½ cup]	39	43	106
Tomato juice [¾ cup]	33	37	493

Foods high in Vitamin D

All the way, most of the vitamins, Vitamin D is considered as unique type of vitamin. It is widely spread the foods that you eat. This vitamin is readily synthesize from sunlight especially in the morning before 11AM and after 4PM. It is very much rare case to the deficiency of Vitamin D. It help your body to increase your immune system; also help to lower the risk of colorectal cancer.

List of Foods contains high source of Vitamin D

Food	Milligrams (mg) per serving	Percent DV	Adults [RDA] in grams
Cod liver oil [1 tablespoon]	34.0	170	3
Trout (rainbow) [farmed, cooked, 3 ounces	16.2	81	105
Salmon (sockeye) [cooked, 3 ounces]	14.2	71	120
Mushrooms [white, raw, sliced, exposed to UV light, ½ cup]	9.2	46	152

Foods high in Vitamin E

Like other fat soluble vitamins, Vitamin E found natural in great quantity possess powerful antioxidant property. Vitamin E prevent cell damage and help in repair of muscle cell.

List of Foods contains high source of Vitamin E

Food	Milligrams (mg) per serving	Percent DV	Adults [RDA] in grams
Wheat germ oil [1 tablespoon]	20.3	135	3
Sunflower seeds [dry roasted, 1 ounce]	7.4	49	58
Almonds [dry roasted, 1 ounce]	6.8	45	63
Sunflower oil [1 tablespoon]	5.6	37	37
Safflower oil 1 tablespoon]	4.6	31	44
Hazelnuts, [dry roasted, 1 ounce]	4.3	29	98
Peanut butter [2 tablespoons]	2.9	19	168

Foods high in Vitamin K

Vitamin K is essential for blood clotting while cutting any point of the body. Without blood clotting anyone can die from any point of cut. It also helpful in bone strength for senior citizen.

List of Foods contains high source of Vitamin K

Food	Milligrams (mg) per serving	Percent DV	Adults [RDA] in grams
Natto [3 ounces (as MK-7)]	850	708	12
Collards [frozen, boiled, ½ cup]	530	442	19
Turnip greens [frozen, boiled ½ cup]	426	355	23
Spinach [raw, 1 cup]	145	121	46
Kale [raw, 1 cup]	113	94	17
Broccoli, chopped [boiled, ½ cup]	110	92	17
Soybeans [roasted, ½ cup]	43	36	236
Carrot juice [¾ cup]	28	23	215
Soybean oil [1 tablespoon]	25	21	65