From the time you were a child, you probably heard a lot about the importance of incorporating vitamin-rich ingredients into your meals and snacking. But which foods are packed with the most vitamins?

Below are eight simple-to-find items that you should try to keep available at all times. Most contain not just one but many types of vitamins and minerals to help your bones, heart, blood, muscles and brain perform at tiptop levels.

1. Kale

This leafy green vegetable belongs in your shopping cart. It contains high amounts of Vitamins C, A and K1, which makes it a must-have if you want to increase your intake of antioxidants.

2. Eggs

Want the power of Vitamin A behind you? Eggs supply you with Vitamin A, which can help with everything from better eyesight to improved reproductive health.

3. Garlic

Not only does garlic spice up your dishes, but it also adds a significant kick of nutrients into your diet. Among other minerals, garlic contains manganese, which is linked to better immunity against colds and chronic conditions.

4. Potatoes

Although potatoes may have gotten a bad rap for being starchy, they contain many Vitamin B varieties, iron, copper and much more. Make sure to eat the washed and rinsed skins of white, yellow, red and purple potatoes to get the biggest impact plus a good amount of fiber.

5. Milk and Dairy Products

If you eat dairy products like cheese and cow’s milk, you’ll be happy to hear that they help you get Vitamin B12. A huge advantage of B12 is that it reduces your chances of experiencing anemia, which can lead to fatigue and other health problems. Don’t eat dairy? Many foods like cereals are fortified with B12.

6. Fatty Fish

Salmon. Sardines. Bluefish. They’re all considered fatty fish, and the fats they deliver are omega-3 fatty acids. Studies show that omega-3 fatty acids can ward off mood problems, increase brain function, lessen ADHD symptoms and alleviate the inflammation of joints.

7. Seaweed

Interested in building your body’s supply of calcium? Reach for some seaweed! This ocean flora boasts a surprising range of nutrients, including calcium, folate, riboflavin and iron.

8. Bananas

Out of all the fruits in the world, bananas remain a favorite. Not only are they tasty, but they also contain vitamin C, potassium and vitamin B6. They’re also portable and blend easily — two traits that should make them essentials on your shopping list.

How to Augment Vitamin-Rich Foods With IV Therapy

Having trouble rounding out your meals to include all the vitamins you need? Feeling depleted of vital nourishment the morning after a late evening of socializing? IV therapy can help.

IV drips containing high doses of concentrated vitamins like Vitamin B12 and Vitamin C get into your bloodstream right away. You don’t have to wait for foods or vitamin pills to get through your digestive tract in order to re-supply your vitamin and mineral stores.

Whether you need an IV for hangover symptoms like dehydration, or you sense that you’re getting a cold, contact Arizona IV Medics for relief. A certified paramedic will come to your location to administer an IV drip containing vitamins and fluids so you can feel your best sooner.

Last Reviewed by Matt Heistan on September 1, 2020