The Standard American Diet leaves much to be desired and leaves the body shortchanged on so many essential vitamins and minerals. Left unchecked, these shortages can lead to malfunctioning of simple systems including your digestive system, neurological system, and circulatory system.

It’s essential to get a mix of nutrient-rich foods into the body on a daily basis to give it a fighting chance against viruses and diseases. Here are some of the vitamin-rich foods that you should consume so you can have a healthier life.

Vitamin K-rich Food


Vitamin K plays a crucial role in the proper functioning of our body. There are multiple systems in the body that needs Vitamin K to function. For example, Vitamin K is essential in proper blood coagulation or helping the blood in our body clot thus preventing excessive bleeding when we get wounded. 

Vitamin K is actually a group of compounds — the most important being Vitamin K1 and Vitamin K2. Vitamin K1 is abundant in vegetables like leafy greens, cruciferous vegetables. On the other hand, Vitamin K2 can be obtained mostly from meats, cheeses, eggs, or synthesized from bacteria.

If you think that you’re lacking in Vitamin K, here are some food that you can eat so you can increase your intake. 

  1. Sun-Dried Tomatoes
  2. Celery
  3. Oras
  4. Blueberries
  5. Dried Sage
  6. Kale
  7. Cabbage
  8. Blackberries
  9. Spinach
  10. Broccoli
  11. Scallions
  12. Brussel Sprouts
  13. Pickles
  14. Prunes
  15. Chili Powder
  16. Asparagus
  17. Carrots
  18. Raspberries

Vitamin E-rich Food


Vitamin E is an essential vitamin with antioxidant properties. In the body, vitamin E is commonly associated with the health of the skin, but it also plays a role in the proper functioning of many of the body’s organs. Make sure you’re getting enough in your diet by consuming plenty of foods that are high in vitamin E.

Here are 25 foods that are rich in Vitamin E. Make sure to consume a lot of these so you can stay healthy inside and out.

  1. Sunflower Seeds
  2. Tomatoes
  3. Mangoes
  4. Butternut Squash
  5. Chili Powder
  6. Almonds
  7. Kiwi
  8. Dried Apricots
  9. Cooked Spinach
  10. Dried Basil
  11. Hazelnuts
  12. Dried Oregano
  13. Mustard Greens
  14. Broccoli
  15. Canola Oil
  16. Pumpkin
  17. Kale
  18. Pistachios
  19. Paprika
  20. Red Bell Peppers
  21. Pine Nuts
  22. Dried Parsley
  23. Pecans
  24. Green Olives
  25. Avocadoes

Vitamin A-rich Food


Vitamin A is a vitamin and antioxidant that’s associated with healthy eyes. A diet rich in vitamin A can prevent nighttime blindness, eye inflammation, and dry eyes. It’s also used to treat several other health conditions. Vitamin A is measured in International Units (IU), and the average adult needs about 5000 IU per day.

If you want to improve your eyesight, here are some of the foods that you can eat. You are guaranteed to boost your Vitamin A intake easily.

  1. Carrots
  2. Iceberg Lettuce
  3. Sweet Potatoes
  4. Cod Liver Oil
  5. Green Bell Pepper
  6. Turkey Liver
  7. Paprika
  8. Mangoes
  9. Whole Milk
  10. Mustard Greens
  11. Butternut Squash
  12. Dried Basil
  13. Kale
  14. Cantaloupe
  15. Peas
  16. Turnip Greens
  17. Dried Apricots
  18. Tomatoes
  19. Dried Marjoram
  20. Spinach
  21. Peaches
  22. Papaya
  23. Red Bell Peppers
  24. Dandelion Greens
  25. Beef Liver
  26. Fortified Oatmeal


The Standard American Diet leaves much to be desired and leaves the body shortchanged on so many essential vitamins and minerals, shortchanged on so many essential vitamins and minerals.




Eating healthily is not exactly challenging if you are just aware of the food that you eat. Preparing a well-balanced meal is much easier when you know the nutritional makeup of all your ingredients. Having said so, cooking your own meals will also ensure that whatever goes into your food is fresh and healthy. There are a lot of benefits that come with cooking instead of just ordering takeout. It is also more economic as you are not paying someone else to cook and prepare your food which means more savings. Perhaps trying a Mediterranean diet plan will be a good start to your new healthy lifestyle?

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