Vitamin A, B, C, D and E rich foods form the cornerstone of a balanced diet, providing essential micronutrients that support immune function, energy metabolism, bone health and cellular protection. Whilst the body can synthesise limited amounts of certain vitamins—such as vitamin D through sunlight exposure and niacin from tryptophan—most must be obtained through dietary sources. Understanding which foods deliver these vital nutrients enables individuals to make informed choices that reduce deficiency risk and support long-term wellbeing. This article explores the best dietary sources of vitamins A, B complex, C, D and E, aligned with NHS and UK Department of Health guidance.

Understanding Vitamins A, B, C, D and E: Essential Nutrients

Vitamins A, B, C, D and E are essential micronutrients that play crucial roles in maintaining optimal health and preventing deficiency-related conditions. Most of these vitamins cannot be synthesised by the body in sufficient quantities and must therefore be obtained through dietary sources or, in some cases, supplementation under medical guidance.

Vitamin A (retinol) is vital for vision, immune function and cellular growth. The B vitamin complex comprises eight distinct vitamins (B1, B2, B3, B5, B6, B7, B9 and B12) that collectively support energy metabolism, nervous system function and red blood cell formation. Niacin (B3) can be partially synthesised from the amino acid tryptophan, but usually not in sufficient amounts to meet needs. Vitamin C (ascorbic acid) acts as a powerful antioxidant, supports collagen synthesis and enhances iron absorption. Vitamin D is unique as it can be synthesised in the skin when exposed to sunlight, with endogenous production generally adequate during late spring and summer months in the UK. Vitamin E (tocopherol) functions primarily as an antioxidant, protecting cell membranes from oxidative damage.

According to NHS and Department of Health and Social Care (DHSC) guidance, obtaining these vitamins through a varied, balanced diet is the preferred approach for most individuals. Different vitamins have distinct absorption characteristics: fat-soluble vitamins (A, D and E) are stored in body tissues, whilst water-soluble vitamins (B complex and C) require regular replenishment as excess amounts are excreted. Understanding which foods provide these essential nutrients enables individuals to make informed dietary choices that support long-term health and reduce the risk of deficiency states, which can manifest with various clinical presentations ranging from fatigue and impaired immunity to more serious conditions such as anaemia or osteomalacia.

Foods Rich in Vitamin A: Sources and Benefits

Vitamin A exists in two primary dietary forms: preformed vitamin A (retinol) found in animal products, and provitamin A carotenoids (particularly beta-carotene) present in plant-based foods. The body converts carotenoids to active retinol as needed, making both sources valuable for meeting nutritional requirements.

Animal sources providing preformed vitamin A include:

• Liver (particularly lamb, beef and chicken liver) – exceptionally rich but should be consumed in moderation

• Oily fish such as mackerel, salmon and trout

• Dairy products including cheese, butter and whole milk

• Eggs, particularly the yolk

Plant-based sources rich in beta-carotene include:

• Orange and yellow vegetables: carrots, sweet potatoes, butternut squash and pumpkin

• Dark leafy greens: spinach, kale, spring greens and broccoli

• Orange fruits: mangoes, apricots, cantaloupe melon and papaya

• Red peppers and tomatoes

The NHS recommends that adults require approximately 700 micrograms (men) to 600 micrograms (women) of vitamin A daily. Adequate vitamin A intake supports night vision and adaptation to low light, maintains healthy skin and mucous membranes, and contributes to normal immune function. Beta-carotene from plant sources offers the additional advantage of antioxidant properties without the risk of toxicity associated with excessive preformed vitamin A consumption.

Important safety considerations: Do not take supplements containing vitamin A or cod liver oil, and avoid liver/liver products, if you are pregnant or trying to conceive (NHS/DHSC advice). The UK safe upper level for preformed vitamin A (retinol) is 1.5 mg/day (1,500 micrograms) for adults. Those at risk of osteoporosis, particularly postmenopausal women, should not exceed this level from diet plus supplements. Smokers or those previously exposed to asbestos should avoid beta-carotene supplements. People taking oral or topical retinoid medicines (e.g., isotretinoin, acitretin) should avoid vitamin A supplements.

Vitamin B Complex Foods: Complete Dietary Sources

The B vitamin complex encompasses eight chemically distinct vitamins, each with specific dietary sources and physiological functions. Obtaining adequate amounts of all B vitamins requires consuming a diverse range of foods, as no single food provides optimal quantities of every B vitamin.

Excellent sources of multiple B vitamins include:

• Whole grains (brown rice, oats, wholemeal bread, quinoa) – rich in B1 (thiamine), B3 (niacin), B5 (pantothenic acid) and B6 (pyridoxine)

• Meat and poultry – particularly good sources of B3, B6 and B12 (cobalamin)

• Fish (salmon, trout, tuna) – provide B3, B6, B12 and some B2 (riboflavin)

• Eggs – contain B2, B5, B7 (biotin), B9 (folate) and B12

• Dairy products (milk, yoghurt, cheese) – rich in B2 and B12

• Legumes (lentils, chickpeas, beans) – excellent sources of B1, B6 and B9

• Nuts and seeds – provide B1, B3, B6 and B7

• Dark leafy vegetables (spinach, kale, Brussels sprouts) – particularly high in B9

Vitamin B12 deserves special attention as it occurs naturally only in animal products. Vegans should use B12-fortified foods (plant-based milk alternatives, breakfast cereals, nutritional yeast) or a B12 supplement. Older adults and those at risk of malabsorption (e.g., those with atrophic gastritis or taking medications like metformin or proton pump inhibitors) may need testing and supplementation on clinical advice, as deficiency can lead to megaloblastic anaemia and irreversible neurological damage if left untreated.

Folate (B9) is particularly important for women planning pregnancy. The NHS recommends 400 micrograms daily folic acid supplementation before conception and during the first 12 weeks to reduce neural tube defect risk. Women at higher risk (previous neural tube defect-affected pregnancy, anti-epileptic medications, diabetes, BMI ≥30, malabsorption) need 5 mg daily as prescribed by their GP. Natural folate sources include fortified breakfast cereals, green vegetables, oranges and brown rice.

Safety note: Avoid taking more than 10 mg/day of supplemental vitamin B6 long term unless under medical supervision, as this may cause peripheral neuropathy.

Best Food Sources of Vitamins C, D and E

Vitamin C (Ascorbic Acid) is abundant in fresh fruits and vegetables, though cooking and storage can reduce content significantly. Top dietary sources include:

• Citrus fruits (oranges, grapefruit, lemons)

• Berries (strawberries, blackcurrants, raspberries)

• Peppers (particularly red and yellow varieties)

• Kiwi fruit and papaya

• Broccoli, Brussels sprouts and cauliflower

• Tomatoes and potatoes

Adults require 40mg of vitamin C daily according to NHS guidelines. This vitamin supports collagen formation, wound healing, iron absorption and immune function. As vitamin C is water-soluble and not stored in the body, regular daily intake through diet is essential. Consuming fresh, raw or lightly cooked vegetables maximises vitamin C retention.

Vitamin D presents unique challenges as few foods naturally contain significant amounts. In the UK, where sunlight exposure (the primary vitamin D source) is limited during autumn and winter months, dietary sources become particularly important:

• Oily fish (salmon, mackerel, sardines, pilchards) – the richest natural sources

• Egg yolks

• Fortified foods (breakfast cereals, fat spreads, some plant-based milk alternatives)

• Red meat and liver (modest amounts)

The Department of Health and Social Care (DHSC) and NHS recommend that everyone in the UK consider taking 10 micrograms (400 IU) of vitamin D daily during autumn and winter. Year-round supplementation is advised for at-risk groups including older adults, care home residents, those who cover their skin, pregnant or breastfeeding women, children aged 1-4 years, and those with limited sun exposure or darker skin. Do not exceed 100 micrograms (4,000 IU) of vitamin D per day unless advised by a clinician. Note that cod liver oil contains vitamin A and is not recommended during pregnancy.

Vitamin E is found primarily in:

• Nuts and seeds (almonds, hazelnuts, sunflower seeds)

• Vegetable oils (sunflower, rapeseed, olive oil)

• Wheat germ

• Avocados

• Spinach and broccoli

Adequate vitamin E intake (approximately 4mg for men, 3mg for women daily) supports antioxidant defence mechanisms and protects cell membranes from oxidative stress.

Daily Requirements and Recommended Intake Guidelines

The UK Department of Health establishes Reference Nutrient Intakes (RNIs) for vitamins, representing amounts sufficient to meet the needs of approximately 97% of the population. These guidelines vary by age, sex and physiological state (pregnancy, lactation).

Adult daily requirements (RNIs):

• Vitamin A: 700μg (men), 600μg (women)

• Vitamin B1 (Thiamine): 1.0mg (men), 0.8mg (women)

• Vitamin B2 (Riboflavin): 1.3mg (men), 1.1mg (women)

• Vitamin B3 (Niacin): 16.5mg NE (men), 13.2mg NE (women) [NE = niacin equivalents]

• Vitamin B6: 1.4mg (men), 1.2mg (women)

• Vitamin B9 (Folate): 200μg (300μg in pregnancy; 400μg folic acid supplement advised preconception to 12 weeks)

• Vitamin B12: 1.5μg

• Vitamin C: 40mg

• Vitamin D: 10μg (400 IU) – supplementation recommended

• Vitamin E: 4mg (men), 3mg (women)

Special considerations apply to certain populations. Pregnant women require increased folate (300μg RNI) and should take a 400μg folic acid supplement before conception and during the first 12 weeks; some high-risk women need 5mg daily as prescribed. Pregnant women should avoid vitamin A supplements and liver products. Those at risk of B12 malabsorption (including some older adults, particularly those with atrophic gastritis) may need testing and supplementation.

Individuals taking certain medications may experience impaired vitamin absorption and should discuss supplementation with their GP or pharmacist. These include metformin and proton pump inhibitors (B12), orlistat and cholestyramine (fat-soluble vitamins), anticonvulsants (vitamin D and folate), and methotrexate (folate antagonist).

The NHS emphasises that most people can meet vitamin requirements through a balanced diet containing varied fruits, vegetables, whole grains, lean proteins and dairy products. However, supplementation may be clinically indicated for diagnosed deficiencies, malabsorption conditions (coeliac disease, Crohn's disease), restrictive diets or specific life stages. Blood tests can identify deficiency states, and healthcare professionals can provide personalised guidance on appropriate supplementation regimens when dietary intake proves insufficient.

Combining Vitamin-Rich Foods in Your UK Diet

Creating a dietary pattern that provides optimal amounts of vitamins A, B, C, D and E requires thoughtful meal planning incorporating diverse food groups. The NHS Eatwell Guide provides a framework for balanced nutrition, emphasising variety and appropriate portion sizes across food categories.

Practical strategies for maximising vitamin intake:

Breakfast options might include:

• Fortified wholegrain cereal with semi-skimmed milk (B vitamins, vitamin D)

• Scrambled eggs with spinach and tomatoes on wholemeal toast (vitamins A, B complex, C, E)

• Porridge topped with berries and almonds (B vitamins, vitamin C, vitamin E)

Lunch combinations could feature:

• Mackerel salad with mixed leaves, peppers and olive oil dressing (vitamins A, B complex, C, D, E)

• Lentil soup with wholemeal bread and a side of raw vegetables (B vitamins, vitamin C)

• Chicken and avocado wholemeal sandwich with carrot sticks (vitamins A, B complex, C, E)

Evening meals providing multiple vitamins include:

• Grilled salmon with sweet potato and broccoli (vitamins A, B complex, C, D, E)

• Beef stir-fry with peppers, spinach and brown rice (vitamins A, B complex, C, E)

• Vegetarian chilli with kidney beans, tomatoes and quinoa (B vitamins, vitamin C, vitamin E)

Optimising vitamin retention and absorption:

• Steam or lightly cook vegetables rather than boiling to preserve water-soluble vitamins (B complex, C)

• Consume vitamin C-rich foods with iron sources to enhance absorption

• Include healthy fats (olive oil, nuts, avocado) with meals containing fat-soluble vitamins (A, D, E)

• Store fresh produce properly and consume promptly to minimise nutrient degradation

Important reminder: Pregnant women or those trying to conceive should avoid liver/liver products and vitamin A-containing supplements (including cod liver oil). Those taking retinoid medicines should avoid additional vitamin A and seek pharmacist/GP advice.

When to seek professional advice: Contact your GP if you experience persistent fatigue, frequent infections, poor wound healing, bone pain, neurological symptoms or other signs potentially indicating vitamin deficiency. Blood tests can identify specific deficiencies requiring targeted supplementation. If you experience adverse effects from prescribed high-dose vitamin products, report via the MHRA Yellow Card Scheme. Registered dietitians can provide personalised dietary plans for individuals with complex nutritional needs, food allergies or chronic health conditions affecting nutrient absorption.

Frequently Asked Questions