A quick guide to foods with a lot of vitamins per serving. We’ve also suggested some supplements which are worth taking as sometimes it’s hard to get the full variety of vitamins from foods. Before taking any supplementation always consult your physician and try to get your vitamins from a whole food diet.

1. Salmon & Oily Fish

Oily fish which include; salmon, herring, pilchards. sardines, sprats, trout and makerel and more, are great sources of omega-3s. Omega-3 fatty acids are necessary for the everyday functioning of your body and your brain, yet still it is surprisingly common to be deficient in this. This is because omega-3 fats are considered ‘essential’ fats, meaning your body can’t create them so you must get them from your diet.

Per a 100 gram portion of salmon or makerel, you are getting over 4 grams of omega-3s which is 200% of the your recomended daily intake (RDI). This is also comes with high quality complete protein, magnesium, potassium, selenium and all the B-vitamins. The range of micronutrients combined with healthy fats help to decrease inflammation, lower blood pressure and improve cell function.

So, oily fish is is highly recommended, but please look for suppliers that use sustainable fishing practices.


Kale is one of the most nutrient-dense foods. Per a 100 gram portion of kale, you are getting yourself a whopping 200% of the recommended daily intake (RDI) for Vitamin C, 300% of the RDI for Vitamin A and 1000% of the RDI for Vitamin K1. Not to mention the large amounts of Vitamin B6, potassium, calcium, magnesium, copper, fibre and manganese.

Kale is loaded with bioactive compounds, antioxidants and micronutrients that have disease-fighting properties. As kale is so densely packed with fibre, it is recommended to cook it lightly with a light sprinkling of rapeseed oil and your favourite herbs and spices to ensure that it can be digested easily.

3. Super Vitamins – The benefits of vitamin B12

Vitamin B12 is a water-soluble vitamin, it is also known as cobalamin (Cbl), and is a nutrient solely found in animal products.  For vegetarians and vegans, because this is not readily available in plant-based diets, it’s considered as an important supplement to take.

This vitamin is essential to a number of biochemical processes in the body like red blood cell formation, DNA synthesis and the functioning of your neurological and nervous systems. It acts as a cofactor in methionine synthase, helping to convert homocysteine to methionine, which is needed for hundreds of biological substrates including hormones, fatty acids, DNA and proteins. For every biochemical reaction in fat and protein metabolism, B12 is needed as an essential cofactor.

Only animal products like meat, fish, eggs, poultry and dairy are the natural sources of B12 because it’s found in the intestine of the animal, or their diet (if the animal is raised organically). But it can also be found in B12 artificially fortified foods.

Vitamin B12 deficiency is associated with a number of health problems ranging from impaired athletic performance to an increased risk of dementia. This is because this vitamin is so vital for numerous processes and without it, these processes are impaired.

For example, as shown in this study, B12 helps to control high levels of homocysteine in the blood. Without sufficient B12, homocysteine will continue to rise which increases the risk of developing heart disease and cardiovascular disease.

4. Super Vitamins – The Benefits of Vitamin D

A vitamin that needs a special mention is Vitamin D. The effects of not having enough vitamin D have been understood for a long time now. Rickets a condition that softens and weakens bones in children helped establish an important link between vitamin D and the ability to absorb calcium and phosphorus from food. 

There is also evidence that vitamin D(3) supplementation can reduce mortality risk. The science around how much vitamin D you should consume is still vague, but getting enough sunlight (via outside activities) and taking supplementation if you are not getting enough sunlight is the general consensus.