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Vitamin-B is essential for converting food into energy, maintaining a healthy nervous system, and more. 

Constantly tired? A vitamin B deficiency might be to blame: Low vitamin B6 and B12 levels have been linked to anemia—which can leave you extremely exhausted and fatigued. And those are just two of the eight B vitamins that your body uses to convert food into energy and boost the health of your hair, nails, and skin. “They’re all needed in order to survive,” says Nutritionists. 

All B vitamins (aka vitamin B-complex) serve different functions, and some deficiencies are much more likely in some B vitamins than in others. Vegetarians and women who are pregnant or want to become pregnant tend to be deficient in B6, B12, and folate. Read on to learn more about the benefits of B vitamins and the foods that can help ensure you’re getting enough. 

Vitamins B6 and B12 

Vitamins B6 and B12 help your body make energy from the food you eat and form red blood cells, which carry oxygen throughout your body. Low levels can result in anemia, which means your body isn’t getting enough O2, leaving you feeling exhausted. “B6 also regulates the hormones serotonin and dopamine, cell growth, and the immune system, and breaks down glucose, which can play role in diabetes. 

While most of us get plenty of vitamins B6 and B12, women and older adults are at risk of a B6 deficiency. Moreover, the elderly and vegans are at an increased risk for a B12 deficiency. As you get older vitamin absorption becomes harder, and for vegans, B23 is found mostly in animal sources and nutritional yeast. But since nutritional yeast doesn’t have enough B vitamins, plant-based folks should consider taking supplements or shots. 

If you’ve undergone weight loss surgery or take an acid suppressor for acid reflux you might also be B12 deficient. “While it can take a really long time, but if you let it progress it could affect your neurological health and increase the risk of dementia. 

Folate 

Folate (vitamin B9 or folic acid) is the other big B vitamin to keep an eye on. Folate helps form your DNA, which means it’s necessary for every cell in your body. It’s essential during pregnancy to prevent neural tube defects and spina bifida. “Folate is most important in the first 30 days of pregnancy when many women don’t even know they’re pregnant yet, which is why guidelines say that all women of childbearing age should take a supplement and have good sources of folate in their diet. 

While you probably don’t have to worry too much about folate deficiency unless you’re pregnant or have IBS or celiac disease, low levels can also cause a type of anemia and have been linked to cardiovascular disease, stroke, dementia, and Alzheimer’s disease, among other conditions. “Because folate and B12 work hand in hand, if you have a deficiency in one and take a supplement, it can mask a deficiency of the other. That’s why you should always get a blood test on both to tell which you’re having. 

Thiamin, Riboflavin, Niacin, Biotin, and Pantothenic Acid 

You may have heard about biotin already since many women take supplements to improve their hair, skin, and nail health. Fortunately, deficiencies in biotin (B7) and pantothenic acid (B5) are quite rare. The majority of Americans get enough thiamine (B1), riboflavin (B2), and niacin (B3) in our diets because they’re all in fortified bread and cereals as well as eggs and dairy. But vegetarian athletes may be at risk for a riboflavin deficiency because your body needs more of these B vitamins if you work out often. Moreover, doctors have been noticing more cases of deficiency recently in people who have gastric bypass surgery due to limited diets and vomiting. 

How Much Vitamin B Do I Need? 

Because all B vitamins are water-soluble, our bodies don’t store them as much as we do fat-soluble vitamins like A, D, E, and K. “With anything water-soluble, you want to eat these foods on a regular basis so your body is constantly replacing what you’re losing. If you’re concerned you’re not getting enough, talk to your doctor to see if you should get tested for a deficiency. 

But don’t believe everything you hear about supplements. “Supplement manufacturers say if you take a lot of B vitamins you’ll have more energy. That’s not necessarily true unless you have a deficiency. While it’s hard to overdose on B vitamins, it is possible with a pill. Plus, studies don’t back up claims that biotin supplements can help you grow your hair and nails faster unless you have a deficiency. “People think the more you take the better, but it doesn’t always work that way. 

Looking to boost your B? Food is your best bet, and many are good sources of more than one B vitamin, says Stefanski. Here are 11 of the best food sources of B vitamins, along with ideas to prepare them. 

Avocado 

The grandfather of all superfoods, one whole avocado is packed with 41 percent of your daily folate needs, 26 percent B6, 28 percent pantothenic acid, 17 percent thiamin, and 9 percent riboflavin, as well as biotin and over 20 percent of your daily requirements for vitamins C, E, K, fiber, and potassium. “Avocadoes are super healthy, and even eat half of one is still a good source of nutrients. “Even though it is high in calories, it’s very filling because of the healthy fat and fiber.” She likes pureeing avocado and using it in classic dips like guac and hummus, blending it into no-cook cold soups, or using it as an alternative to oil in salad dressings. 

Pork Tenderloin 

If you’re a meat-eater, pork is probably your best bet for a laundry list of B vitamins. A 3-ounce serving of pork tenderloin has just 120 calories and less saturated fat than a chicken breast, says Stefanski. The bonus is that it’s one of the highest sources of thiamin (54 percent), riboflavin (19 percent), niacin (37 percent), B12 (8 percent), and B6 (37 percent). It also has a bit of biotin, plus phosphorus, zinc, and protein. “If you’re looking to enhance the nutrition of your stir-fry, pork tenderloin along with a lot of veggies is a good bet. Or, swap it in place of chicken or red meat, like in sandwiches, tacos, chili, kabobs, and soups. 

Plain Low-Fat Yogurt 

Like all dairy, yogurt is an awesome source of a bunch of B vitamins. One cup of plain, low-fat yogurt nets 31 percent riboflavin, 23 percent B12, and 14 percent pantothenic acid, plus biotin and bone-building calcium and around 10 percent vitamin D, if it’s supplemented—along with phosphorus potassium, zinc, and selenium. Go Greek and you’ll get twice as much protein per serving plus less sodium and sugars, which are cut back during the straining process.  

Salmon 

“Even though you see a trend to more plant-based diets, most nutrition organizations still recommend including fatty fish like salmon two or three times a week. And most people aren’t getting enough. “Many people shy away from fish, but learning how to make it can benefit inflammation and health.” In three cooked ounces of salmon, you’ll get 40 percent B12, 34 percent niacin, 27 percent B6, 19 percent thiamin, and 12 percent pantothenic acid and some biotin. Like all fatty fish, salmon is your best source of omega-3s, which boosts your brain and heart health. Not a fan of salmon? Sardines, tuna, and mackerel are also good options. 

Nutritionists recommend keeping it simple: Buy prepared fish that’s already seasoned and comes with cooking instructions, or sprinkle a filet with salt, pepper, and slices of lemon and bake in the oven at 400°F for about 15 minutes, until it flakes easily with a fork. Or use canned salmon to make croquettes and burgers. 

Chicken 

Aside from being an excellent source of the antioxidant selenium, a three-ounce chicken breast is loaded with 59 percent niacin, 26 percent B6, and smaller amounts of riboflavin and B12. Nutritionists likes to cook up extra chicken to top salads, throw into soups and stews, or toss in the blender to make burgers or chili. 

Eggs 

As one of the best sources of lutein—which helps with eyesight and skin elasticity—one large egg also delivers 14 percent riboflavin, 11 percent B12, and smaller amounts of folate, B6 and biotin. Depending on what the chickens are fed, eggs can also be a decent source of omega-3 fatty acids. Nutritionists eats eggs regularly at breakfast and also hard boils half a dozen to keep in the fridge for a quick snack topped with salt, Sriracha, chili pepper flakes, or paprika, or served alongside sliced tomatoes. 

Sunflower Seeds and Butter 

Like all seeds and nuts, sunflower seeds and sunflower butter are a good vegetarian bet for a bunch of B vitamins—plus, unlike many nuts, it’s free of common food allergens. “Sunflower seeds provide a significant amount of folate, niacin, pantothenic acid, and vitamin B6 in only a small amount of food. The insoluble fiber in seeds and nuts also helps keep you regular, and they serve up a dose of biotin, vitamin E, magnesium, copper, and zinc. Nutritionists recommends enjoying two tablespoons with meals and one tablespoon for snacks. Nutritionists trade dairy-based butter for sunflower butter in pancakes and muffin batters to reduce the saturated fat and up the heart-healthy monounsaturated fats. 

Nutritional Yeast 

Unless you’re a vegetarian, you may never have heard of vegemite—aka nutritional yeast. “People don’t know how to use it, and it has a very unique taste that most people outside of Australia might not be familiar with. But because it’s fortified, it’s a good source of all types of B vitamins. A one-third-cup serving is an excellent source of thiamine (50 percent), folate (50 percent), riboflavin (25 percent), and niacin (25 percent). Its cheesy flavor works best with sautéed greens or popcorn or as an alternative to Parmesan on top of spaghetti with pesto. 

Chickpeas 

Chickpeas are one of the best vegan sources of B6, supplying 20 percent of your daily needs plus 35 percent folate in half a cup. Other vegetarian-friendly sources of B6 include fortified breakfast cereals, potatoes, bananas, and bulgur. You’ll also get loads of calcium, magnesium, potassium, and protein in chickpeas. “They’re really great to support your microbiome because they have a type of soluble fiber that nourishes your gut bacteria. They’re also a good source of iron, and most Americans are deficient. The mild flavor makes a good addition to many recipes. Try tossing chickpeas into your salads or roasting them with olive oil, salt, garlic salt, and cayenne pepper for a filling snack. Or ground them up and add to muffin, brownie, and cookie recipes. 

Beet Greens 

“Beets are very popular, but you don’t hear as much about the greens,” says Stefanski. “You’re getting two different sources of nutrition if you buy both, and the top is where you get B vitamins.” Beet greens are also high in nitrate, which several studies have suggested may help lower blood pressure. Because the taste can be strong, most people prefer them cooked and with other strong flavors like bacon. They can be sandy, so soak them in cold water while you’re prepping your other vegetables and add to stir-fry or chilis, tossing them in toward the end of cooking. 

Want to keep it simple? Spinach is similarly high in B vitamins—and it has a mild flavor that goes almost unnoticed blended into omelets, soups, rice, pasta, and smoothies. By cooking these greens, you’ll get more nutrition packed into the same serving size as if you eat it fresh; 1 cup boiled spinach has 66 percent folate, 11 percent thiamin, and some riboflavin and B6, along with vitamins K and A. 

Tofu 

“Tofu is a fortified delivery method for B12 for vegans and veggies,” says Stefanski. A three-ounce serving of the fortified stuff has 20 percent of your daily B6, B12, and riboflavin, and it’s an excellent source of calcium and protein. Marinate and fry tofu to use anywhere you’d use chicken or beef—salads, sandwiches, soups, and stir fry. Don’t like the texture or flavor? Choose silken tofu (often found in the salad section) and puree until smooth to add to pasta sauces and smoothies. 

It used to be so easy—chew a tasty vitamin and be on your way with your day. But it’s time to be a grown-up about the vitamins you’re giving attention to or dismissing altogether. 

When it comes to healthy eating, some things are obvious: That deep-fried, bacon-wrapped Snickers isn’t a good idea and ordering a side of fries with every meal isn’t going to speed up your metabolism or put you on the fast track to a bikini body. 

But other things can be a bit less black and white. And if you’re anything like us, vitamins can be a tricky category to wrap our heads around. “Is it okay to take a vitamin without any food?” “Is it really bad I’m not taking fish oil supplements?” “Are some vitamins a waste of money?” We hear ya, and that’s why we reached out to top nutritionists and doctors to get the inside scoop behind vitamins and what you may not know. Scope out the advice before you swallow any more pills and check out weight loss tricks you haven’t tried for more fresh info that can improve your health and waistline! 

Pair Vitamins A, D, E, and K with Fat in Order to Absorb Them 

Vitamins comprise a varied group of dietary chemicals essential to maintaining a healthy metabolism and are divided into water-soluble and fat-soluble compounds. Nutritionists breaks down why these matters: “The major water-soluble vitamins are vitamin C and a group of B– vitamins generally referred to as ‘B-complex. “While many vitamins are water soluble—which means they will dissolve and be absorbed into the body when taken with a glass of water at almost any time of the day—there are four fat-soluble vitamins that can only be absorbed when in the presence of fat: A, D, E, and K.” Translate that for us, doc! “If you are taking a multivitamin that contains the fat-soluble vitamins, you need to take it with a meal. “And the meal must have some fat in it!” We’re not talking about a fattening breakfast; we’re just talking about some healthy fats like a little avocado. 

Do Not Combine Daily Vitamin E and Fish Oil 

Fish oil can be a great belly fat zapper, but listen up! “[Both of these] are blood thinners and can make you bruise or bleed more easily. And if you take a daily aspirin, it does the same thing—so definitely check with your doctor before combining any of these. 

Popping Vitamin A May Not Be Worth it 

“While vitamin A supplementation likely improves immunity in children in developing countries, there is no evidence to expect improvement in immunity from taking vitamin A supplementation for those in the developed world who already have access to good food and nutrients. “In developed nations that have access to healthy food, doctors don’t recommend vitamin A supplements because they can increase the risk of cancer, heart disease, and bone fractures. In pregnant woman, too much vitamin A can even harm the developing fetus.”  

Don’t Take Your Vitamins on an Empty Stomach 

Do you usually pop a multivitamin before breakfast? Start waiting until you’ve had something to eat, caution Nutritionists. “Taking vitamins on an empty stomach can cause nausea because sometimes your body excretes more acidic digestive juices than needed, just to break down just the supplement by itself—which can irritate the stomach’s lining. If there isn’t any other food to slow down and buffer the digestive juices, the result can be an upset stomach.” 

B6 May Help You Sleep 

“Vitamin B6 is used to make tryptophan and also regulates how much serotonin our brain produces. Serotonin is usually a good thing—it makes us happy!—but it can also make us feel excited and restless. “Too much serotonin will cause lower levels of sleep and cause us to wake up frequently. Foods rich in B6 include chickpeas, salmon, and pistachios.  

Fat-soluble Vitamins Have More “staying Power” 

Now that you know more about what the soluble vitamins mean from the first tip, here’s another insight to remember: “Water-soluble vitamins need to be replenished often because they’re not stored in large amounts in the body. “If you have low amounts of the water-soluble vitamins in your diet, you can become deficient relatively quickly. But if you have fat-soluble vitamins stored in the body’s organs, it takes a much longer time to become deficient in those.” 

Pair Vitamin C with Iron 

Just like we all have certain working preferences, foods and nutrients are the same way: Some work all by themselves, some get a little boost in the presence of its friends, and others simply can’t function without a teammate. When it comes to iron, your body can absorb it much more easily if it’s consumed with vitamin C. “Eat a citrus fruit, red pepper, or other high vitamin C food when you’re having a fortified breakfast cereal or something like high-iron dried beans. 

Calcium Will Compete with Iron for Absorption 

You’ve been warned, calcium and iron supplement-takers. “Calcium blocks iron from entering the cell to be carried away. “To avoid this interference, take calcium supplements outside the meal setting.” An example: A spinach salad packed with iron, along with a tangerine so your body absorbs that iron, and then a calcium supplements several hours later before you go to bed. 

Take B12 if You’re Vegan 

Plant-based eater? Since you’re not eating B12-rich foods like meat and eggs (well, unless you’ve gone “veggan“), your diet is probably lacking in it. “Adult vegans who do not consume fortified food products should supplement with vitamin B12 at the RDA of 2.4 micrograms per day. Your brain, nervous system and blood need this vitamin.” 

‘The More, the Merrier’ is Not Always True 

This one is specific to calcium. “Calcium absorption is best when a person consumes no more than 500mg at one time. “So, a person who takes 1,000mg per day of calcium from supplements, for example, should split the dose instead of taking it all at once.” 

Increase Your Vitamin Intake After Diarrhea 

“If you have a bout of several days of watery diarrhea, you will excrete more vitamins from the body than usual. “It’s a good idea to take a supplement until you are feeling better.” 

Be Careful if You’re Taking an Iron Supplement 

“Healthy individuals taking high doses of iron supplements can experience an upset stomach, constipation, nausea, abdominal pain, vomiting, and fainting. “High doses can also decrease zinc absorption.” Nutritionists say that extremely high doses of iron (in the hundreds or thousands of mg) can cause organ failure, coma, convulsions, and death. 

Know This Before You Take Mangosteen 

This tropical fruit is available in extract form as a supplement and used by people to help with diarrhea, urinary tract infections, and more. But it’s important to keep this one piece of information in mind: “Mangosteen might slow blood clotting, therefore increasing bleeding time. If you are on medications that slow clotting (such as aspirin), taking it may increase your chances of bruising and bleeding. 

The Vitamin B Complex is Key to a Healthy GI Tract Lining 

Not to get super clinical on you, but “this includes the mucosal lining of the mouth. “In my experience, people suffering from frequent aphthous ulcers—the usually-white sores inside the month, not like cold sores on or near the lips—will be helped by taking a daily B vitamin complex. 

Don’t Mix and Match Your Zinc and Antibiotics 

Many people often turn to zinc as a cold-fighter. But once you’re on antibiotics, you may not want to try so hard. “Don’t take zinc when taking antibiotics (such as quinolone and tetracycline), as it will reduce the amount of zinc and antibiotic that the body can absorb. Plus, the research on zinc’s effectiveness in fighting colds is somewhat controversial since most Americans actually get more than enough; so, check with your physician before adding this mineral to your routine. 

Take Folic Acid if Pregnancy is on Your Horizon 

Hoping to conceive? “The U.S. Preventive Services Task Force (USPSTF) recommends a folic acid supplement—400 to 800 micrograms per day—to avoid neural tube defects to the developing fetus. Many women start taking prenatals with folic acid a couple months before they start trying to conceive.  

Vitamin C is Critical for Tissue Repair 

“Anyone who has had a significant injury or surgery should take extra vitamin C until the skin heals. Consult with your doctor to determine the best dosage for you. 

But Large Doses of Vitamin C Could Be a Waste of Money 

“Vitamin C is water-soluble, which means when you get extra, it will simply come out in your urine,” says Nutritionists. “Aim for more if you have a cold, are under stress, don’t get five or more servings of veggies and fruits a day, or live in a smoke-filled or polluted environment.” Otherwise, no need to go crazy. 

Vitamin K is a Critical Factor in Blood Clotting 

More clinical-y stuff, but you better listen up if you’re on certain meds: “For the majority of people, the usual ups and downs of vitamin K in the diet are more than adequate. “However, for some types of anticoagulants [meds that help prevent blood clots], the amount of vitamin K in the body needs to be maintained at a fairly constant level to avoid either over- or under-anticoagulation. Therefore, if your doctor has prescribed an anticoagulant, you should have a conversation about whether you are on type that is affected by the vitamin K level. 

Ask Yourself if You’re Sweating Out Your Water-soluble Vitamins 

It sounds kinda funny, but you’re not just giving that SoulCycle your best effort—you’re also giving it your vitamins! “Because water-soluble vitamins need to be replenished almost daily from the diet, be mindful of situations where you are likely to become vitamin-depleted. It’s possible to lose water-soluble vitamins and minerals through sweating in extreme weather as well. 

Herbs Can Also Have Big Effects on Your Body, Like Vitamins  

They’re often all so interchangeable—vitamins, supplements, herbs—and tough to draw the line for where there’s a difference. Although we focused heavily on traditional vitamins, you should always consult your doctor about any herbs you’re consuming as well. For example, Nutritionists shared that you’re supposed to avoid garlic up to two weeks before a major surgery. And slippery elm can disrupt the effectiveness of oral medications. 

Boost your immune system, fight signs of aging, and boost brain function with these vitamin A-rich foods. 

If you want to maintain youthful skin, healthy hair, and sharper sight, you’re going to want to have vitamin A foods in your diet. In the world of vitamins and nutrients, vitamin A is the superhero for your sight, skin, and hair. This fat-soluble vitamin also ensures your immune and reproductive systems are on their A-game. Some research even suggests that vitamin A might help prevent cancer and macular degeneration, a main cause of blindness in older adults, according to the National Institutes of Health (NIH). 

We put together this guide of everything you need to know about vitamin A as well as the best food sources of the nutrient. 

There are four different types of vitamin A you can get from food. 

• retinol: This is the ready-to-use form of vitamin A found in animal foods, according to Dietitians. Retinol rich foods include carrots, tomatoes, oranges, spinach, and tangerines. 

• beta-carotene: This is a plant-based antioxidant that your body converts into vitamin A. Because it isn’t an active form of vitamin A and needs to be converted to the active form, beta-carotene is known as a provitamin A carotenoid.  There is both dietary beta-carotene, which is found naturally in foods, and supplemental beta-carotene, which is isolated beta-carotene that is used in supplements or is added to fortified, processed foods. Beta-carotene-rich foods include carrots, tomatoes, spinach, oranges, and curly kale. 

• beta-cryptoxanthin: Another provitamin A, beta-cryptoxanthin has been found to have a relatively high bioavailability from its common food sources. Beta-cryptoxanthin-rich foods include butternut squash, persimmons, hubbard squash, hot chili peppers, and tangerines. 

• alpha-carotene: This provitamin A is the third most common form of provitamin-A carotenoids, behind beta-carotene and beta-cryptoxanthin. Alpha-carotene-rich foods include carrots and oranges. 

All four vitamin A types are added up to count towards your daily value, which is measured in retinol activity equivalents (RAE). This number accounts for the different “bioactivities of retinol and provitamin A carotenoids, all of which are converted by the body into retinol,” according to the NIH. 

How much vitamin A do I need per day? 

The recommended daily allowance (RDA) of vitamin A, as set by the National Academy of Sciences (NAS), depends on your gender. The RDA for vitamin A is 900 micrograms RAE for men and 700 micrograms RAE for women. 

To make life simpler, the Food and Drug Administration (FDA) set the Daily Value (DV) of vitamin A at 900 micrograms (mcg) RAE. You may see the vitamin A DV reported on nutrition labels as 5,000 IU (international units), but this will change by January 2021 when the new nutrition label goes into effect. 

Rather than focus on the numbers, you can just focus on eating certain food groups to get your vitamin A. the U.S. Department of Agriculture (USDA) recommends eating 4 to 6 cups of red and orange veggies and 1 1/2 to 2 cups of dark green veggies weekly to hit your target, says Brissette. 

Are you getting enough vitamin A in your diet? 

“Since most Americans eat plenty of meat and dairy (both good sources of vitamin A), vitamin A deficiency isn’t common in the U.S. It’s more of an issue in developing countries, which have less access to fresh produce and meat. 

Symptoms of a vitamin A deficiency include fatigue, night blindness, dry skin and hair, and brittle nails. But “if you’re meeting the USDA’s recommended veggie amount, you should hit your goal.. 

The side effects of overdosing on vitamin A. 

Too much vitamin A, also known as hypervitaminosis A, is toxic. It can damage your liver, where unused vitamin A is stored, explains Brissette. It has also been connected to dizziness, nausea, headaches, skin irritation, pain in joints and bones, coma, and even death. 

The upper limit of vitamin A you should be consuming per day is 3,000 mcg, but you may also experience negative side effects by consuming as little as 1,500 mcg daily, according to the NAS and the NIH. 

It is unlikely that you would reach this amount by eating vitamin A foods, but you want to be cautious about the dosage of your vitamin A supplements as well as how often and how long you are taking them. 

The foods highest in vitamin A. 

The best sources of vitamin A are a combination of vegetables, dairy products, fish, and beans. 

The top 7 vitamin A foods that are considered an excellent source of the nutrient (more than 20% DV) are: 

1. beef liver: 6,540 mcg vitamin A (726% DV) per 3 ounces fried 

1. canned pumpkin puree: 1,910 mcg vitamin A (212% DV) per 1 cup 

1. sweet potato: 1,130 mcg vitamin A (126% DV) per medium potato with skin 

1. spinach: 570 mcg vitamin A (63% DV) per 1/2 cup frozen then boiled 

1. carrots: 459 mcg vitamin A (51% DV) per 1/2 cup raw 

1. ricotta cheese, whole milk: 328 mcg vitamin A (36% DV) per 1 cup 

1. vanilla soft serve ice cream: 278 mcg vitamin A (31% DV) per 1 cup 

1. cantaloupe: 186 mcg vitamin A (21% DV) per 1/2 cup raw 

Here are the best vitamin A foods to add to your diet. 

Liver 

Vitamin A content: 6,540 mcg (726% DV) per 3 ounces fried 

You might not think liver ever makes it to your plate, but it does if you ever dip into paté or foie gras on a charcuterie board. In three ounces of pan-fried beef liver, you’ll get 726 percent of your daily vitamin A needs. “Liver is the main place extra vitamin A is stored in us and in animals, so if you eat animal liver that’s where a lot of it is,” says Dietitians. With that said, liver is also high in saturated fat, so it’s not a nutritionist’s top pick—especially compared to the other options on this list. “If you have enough veggie sources and dairy, you’ll be covered. 

Canned Pumpkin 

Vitamin A content: 1,910 mcg (212% DV) per 1 cup 

If you want to eat more vitamin A foods, you shouldn’t reserve canned pumpkin for the fall months. “Because canned pumpkin is already cooked and blended, you get a higher concentration than when it’s fresh,” says Brissette. To add it to your diet outside of making pumpkin pie, swap plain canned pumpkin as a nutrient-rich replacement for oils in recipes like pumpkin bread or pancakes, mix it in oatmeal, add it to a smoothie, or use it in a soup. 

Sweet Potatoes 

Vitamin A content: 1,130 mcg (126% DV) per medium potato with skin 

“This one tops my list,” says Dietitians. A medium sweet spud with the skin on packs a whopping 560 percent of your daily value (DV) of vitamin A. Sweet potatoes are higher in fiber than white and yellow potatoes, which helps keep you regular, lowers your risk of diabetes and heart disease, and boosts your immune system by promoting a healthy balance of gut bacteria. They’re also lower on the glycemic index than white potatoes, so they don’t raise and drop your blood sugar as much, keeping your hunger in check and helping you manage your weight. 

Because vitamin A is a fat-soluble vitamin, you’ll absorb it better if you pair your potato with just five grams of healthy fat like olive oil, butter, or avocado oil. 

Spinach 

Vitamin A content: 570 mcg (63% DV) per 1/2 cup frozen then boiled 

“People only think of red and orange veggies as having beta-carotene, but some leafy greens are rich in it as well. Half a cup of cooked spinach, for example, has 63 percent of your DV of vitamin A. It’s also loaded with antioxidants and vitamins C, E, K, and B along with fiber, iron, magnesium, potassium, and calcium. Brissette likes keeping frozen spinach cubes on hand to throw into pasta sauce, smoothies, and soups to bump up the veggie content. 

Carrots 

Vitamin A content: 459 mcg (51% DV) per 1/2 cup raw 

“We probably think about carrots for improving eyesight because of World War II nutrition posters that encouraged people to eat carrots so they could see in the dark. Another great source of beta-carotene, half a cup of raw carrots has 184 percent of your DV of vitamin A. And don’t worry about the sugar. “They’re packed with fiber, and you’d have to eat a lot of carrots for that to be an issue. 

While baby carrots are a super convenient and healthy snack dipped in hummus, try shredding whole carrots and adding to salads or tossing diced ones to tomato sauce to cut the acidity and add a sweet flavor without adding sugar. 

Broccoli 

Vitamin A content: 60 mcg (24% DV) per 1/2 cup frozen, boiled 

Another dark leafy green that’s high in vitamin A is broccoli. A half-cup of boiled broccoli serves up 24 percent of your DV. Plus, the cruciferous vegetable contains many of the same antioxidants and nutrients as spinach. Brissette buys broccoli frozen or fresh and chops it into tiny pieces to add to frittatas, omelets, and scrambles. Or she’ll top it on rice in her rice cooker to bulk up the veggies. 

Fortified Low-Fat Milk 

Vitamin A content: 143 mcg (16% DV) per 1 cup fat-free or skim, with added vitamin A and vitamin D 

Because it’s fortified, a cup of milk has about 16 percent of your daily vitamin A needs. While that’s not a lot, it’s a decent amount considering the protein, calcium, and vitamin D you’re also downing. If you sip on milk alternatives, keep in mind that some are fortified with vitamin A but a lot aren’t. 

Red Bell Peppers 

Vitamin A content: 144 mcg (16% DV) per 1/2 cup red raw peppers, sliced 

While you might think of peppers as a good source of vitamin C, fiber and potassium, 1/2 cup of raw chopped red peppers also offers 16 percent of your DV of vitamin A. Whip up the latest Instagram trend: The pepperwich. Chop a bell pepper in half, hollow out the seeds, and use it like bread by stuffing it with your favorite salad fillings (think tuna salad, brown rice, egg salad, chicken salad, etc.). Or stuff it with ground turkey, tomato sauce, mushrooms, and shredded cheese, and bake in the oven. 

Mangoes 

Vitamin A content: 89 mcg (10% DV) per 1 cup 

One whole mango delivers 10 percent of your DV of vitamin A, but it’s also rich in vitamin C and other immune-boosting antioxidants. Brissette suggests dicing it up with red onions, jalapenos, and cilantro to make mango salsa. Serve it on top of fish, shredded chicken tacos, or crab cakes. 

Noticing a trend with the orange fruits and veggies on the list? Beta-carotene is a type of carotenoid, which is also a pigment that gives food its color. (You’ll also find beta-carotene in spinach and broccoli, but they’re green because they also have chlorophyll.) “Dietitians recommend eating the rainbow because phytochemicals come in different colors, and each is a hint that there are pigments with different health benefits. 

Dried Apricots 

Vitamin A content: 63 mcg (7% DV) per 10 halves 

If you’re really looking for a vitamin A hit, choose dried over fresh apricots for a more concentrated source. Stash a bag of no-sugar-added dried apricots in your office drawer for an easy, storable snack. Just keep an eye on your portions; dried fruit is higher in sugar and calories than the same serving size of fresh fruit. “Having a couple of tablespoons of dried fruit per day is fine, but I always recommend going for fresh or frozen first. 

Sockeye Salmon 

Vitamin A content: 50 mcg (6% DV) per 3-ounces cooked 

Oily fish is a good way to get vitamin A because vitamin A is a fat-soluble vitamin, says Brissette. Salmon, herring, trout, arctic char, tuna, and eel are all decent sources. In three ounces of cooked sockeye salmon, you get six percent of your daily needs. 

While it’s not one of the best sources of vitamin A, you should eat fatty fish for other healthy nutrients. That’s especially the case for anti-inflammatory omega 3 fatty acids that support your heart health and brain function. Fatty fish is one of the few foods that is naturally high in vitamin D, which supports bone health and your immune system. Dietitians suggests making poke bowls at home using high-grade salmon and yogurt instead of mayo, or burgers pan-fried in avocado oil using canned salmon. 

We consulted a registered dietitian and a neuroscientist on the many benefits this vitamin provides. 

Vitamin D is one of the essential vitamins your body needs for optimal health. Low levels of the vitamin can put you at greater risk of infection, depression, and even decreased bone health.  

Here are the biggest vitamin D benefits you need to know about. 

Why is it so important to have adequate levels of vitamin D? 

“One of the major roles it plays is to help maximize the absorption and utilization of calcium, which is an important mineral for our skeletal system and teeth. It is also important [for] muscle, heart, and lung functioning,” says Avena. 

If you don’t receive adequate levels of vitamin D each day, you put yourself at risk of deficiency, which the neuroscientist says can lead to increased susceptibility of infection, fatigue, back pain, and impaired wound healing. 

What are some of the health benefits of vitamin D? 

It strengthens the immune system. 

Exactly how vitamin D plays a role in supporting our immune system is a hot topic in research right now, but there’s no doubt there’s a connection. 

Avena says studies suggest taking 1,200 IU of vitamin D per day over a four-month period during the winter season reduces the risk of contracting the flu. “Vitamin D allows our immune system to work efficiently to ward off sickness. 

It supports bone health. 

Vitamin D is essential for the absorption of two very important minerals: calcium and phosphate, both of which are vital for bone health. Dietitians say that without enough vitamin D, the bones can begin to soften, making them fragile and more prone to break. 

It may stave off the development of allergic diseases in babies. 

Avena says that low vitamin D levels are associated with increased risk of allergic conditions and diseases, including asthma and eczema in babies. However, research suggests that whether vitamin D actually prevents asthma and allergies during the prenatal window and early stages of life remains controversial. Vitamin D may also help kids and adults currently living with asthma. 

A review of several clinical trials published in the medical science journal Cureus found that vitamin D supplementation may be helpful in the management of asthma, in addition to an inhaler and any other necessary medications. 

It may help to promote a healthy pregnancy. 

According to a study published in the International Journal of Clinical and Experimental Medicine, it was found that vitamin D3 levels were starkly different in healthy pregnant women compared with those who had preeclampsia and eclampsia. Preeclampsia only occurs during pregnancy, and it causes the mother to have high blood pressure and may be indicative of damage to the liver or kidneys. Eclampsia is characterized by the onset of seizures in pregnant women who have preeclampsia. Healthy women had statistically significant higher vitamin D levels than women who had preeclampsia and eclampsia. 

It improves mental health. 

“A growing body of research has shown a relationship between vitamin D deficiency and the risk of anxiety and depression,” says Dietitians. “In several studies, providing vitamin D supplementation to deficient individuals significantly improved symptoms of anxiety and depression.” 

Should you take a vitamin D supplement? 

“While you can get some vitamin D through food sources like eggs, fatty fish, and fortified beverages—especially orange juice and soy milk—many individuals would benefit from a supplement, especially during the winter when there is a lack of sunlight. “A good starting point is 400 to 800 IU of Vitamin D3; however, it’s always best to check with your doctor or dietitian first.” 

Vitamin D is a fat-soluble vitamin, which means the body absorbs it in the presence of fat, and as a result, it can store in adipose (fat) tissue. Water-soluble vitamins, on the other hand, such as vitamin C, are largely excreted through urine, so it’s important that you aren’t receiving too much of the fat-soluble vitamin through supplements. For example, you could be at risk of vitamin D toxicity by taking both a multi-vitamin and a vitamin D supplement. 

“It’s very rare, but vitamin D toxicity can lead to hypercalcemia, which is when there are excessive amounts of calcium circulating in the blood. Symptoms may include nausea, loss of appetite, weight loss, high blood pressure, and even kidney and heart damage. 

What’s the difference between vitamin D and vitamin D3? 

Avena explains that vitamin D is used as an umbrella term to describe vitamin D2 and D3, both of which have the same effect on the body upon absorption. 

“Vitamin D2 is made by mushrooms from exposure to sunlight. D3 is the type that’s made in your skin and what we see in most supplements. So when you’re outside in the sun absorbing those UV rays you’re also getting a dose of vitamin D3. 

Dietitians says that vitamin D3 can also be sourced from animal products, including fish oil and eggs, whereas vitamin D2 is primarily found in plants. 

“Current research suggests that vitamin D3 is more effective at raising vitamin D levels in the blood than vitamin D2. “This is why you’ll see most dietitians and doctors recommending vitamin D3 supplements.” 

What’s the most natural way to increase vitamin D levels? 

McGrane stresses that one of the best, and most natural ways, to receive vitamin D is through sun exposure. However, because of geographical location, seasonal changes, work schedules, skin color, and sensitivity to sunlight, a lot of individuals are not able to achieve their daily recommended dose of the vitamin. 

“The general recommendation is 10-30 minutes of sunlight exposure during the middle of the day. After those 10-30 minutes, it’s important to apply sunscreen if planning to stay outside.” 

It’s still debatable whether or not sunscreen inhibits the absorption of vitamin D because it blocks UVB rays, which your body needs to produce vitamin D3. However, one could argue that skin protection is just as vital as meeting vitamin D requirements, which makes a supplement all the more favorable.