Contributed by Josh Wardini Vitamins are regarded as essential nutrients because our body can’t do without them. They perform a range of important functions, such as enhancing immunity, healing wounds, converting food into energy, and repairing cellular damage, among others.

Although we need vitamins in very tiny amounts, their deficiency can cause many health concerns. According to Dr. Djordjevic from MedAlertHelp whose team crafted the infographic, you’ll find below, the lack of vitamin B1 can lead to fatigue, difficulty with coordination, and low mood.

That’s why you need to make sure that you regularly eat vitamin-rich foods, like the following six.


Broccoli contains two important vitamins - C and K. While vitamin K plays a crucial role in blood clotting and bone health, vitamin C is an antioxidant and reduces cellular damage caused by free radicals. Additionally, it is used for making blood vessels, ligaments, and skin tendons.

You can have broccoli in a number of delicious ways. For instance, you can simply boil it and add a dash of salt and pepper. Or you can buy dehydrated broccoli and add it to your soups.


When you were young, you might have heard your grandma saying, “You must eat your carrots because they’re good for your eyes.”

Guess what? She was absolutely right. Carrots are a great source of beta-carotene, an organic red-orange pigment that our body can convert into vitamin A, which in turn helps maintain normal vision, besides being good for the heart, kidneys, and lungs.


Rich in vitamin B12, yogurt is something you can enjoy any time. Without this vitamin, our body can’t form oxygen-carrying red blood cells. If you’re eating yogurt for its vitamin B12 content, make sure to pick only the plain yogurt.

The fruit-flavored ones, while often tastier, don’t have as impressive a nutritional chart as the plain yogurt. Of course, if you want, you can always add fruits to your cup of plain yogurt.

Pinto Beans

Pinto beans are extremely rich in Vitamin B9 (also called Folate or Folic acid), which is essential for brain function. Other vitamins found in beans are vitamin B1 and vitamin B6.

You can have pinto beans in different ways, the two most popular being having them the Mexican style and cooking them with smoked pork. However, if you are in a hurry, just add our 16 bean mix to make a delicious and filling soup within a couple of minutes.


Small in size, almonds pack a hefty nutritional punch. They are an extremely good source of vitamin E, an antioxidant that prevents cells from free radical damage and fights inflammation.

Almonds are also rich in protein and fiber, both of which help you keep full for longer. For these reasons, if you’re looking for a healthy snack, don’t look further than almonds. Grab a few whenever you feel hungry between meals.

Red Meat

While in the past few years red meat has received a lot of flak because of its high cholesterol content, the fact of the matter is that it also offers many healthy nutrients, like minerals, iron, and vitamin B12.

Therefore, having red meat occasionally, particularly if your cholesterol is under control, is a good idea. If lack of time frequently keeps you out of the kitchen, grab some pressure cooked Signature Meats beef chunks. They are perfect for emergency situations and can be added to soups, stews, and casserole.

A healthy diet can help you meet your daily requirement of vitamins. But exactly how much of them you need daily? Check out this infographic to learn about this and other things.


Warmly, Josh Wardini
Community Manager at