What you eat and drink does more than fill your stomach — it also gives your body the nutrients it needs to thrive. Your overall diet can affect how you feel today as well as how you feel years from now.

It may be tempting to turn to supplements, but according to the Office of Dietary Supplements, this is no substitute for a well-balanced diet. Instead, do your best to stock up on high vitamin foods known to pack a nutritious punch.

If you suspect your diet may be missing crucial nutrients, talk with a doctor or dietitian. They may recommend changes to your eating habits and encourage you to add a targeted supplement to your daily routine.

Vitamin A (retinol) helps your body form healthy teeth, bones, soft tissues, and skin. It can also help ward off bacterial and viral infections, prevent night blindness, and keep your hair and nails healthy.

Foods rich in vitamin A include:

Vitamins B6 (pyridoxine), B9 (folate), and B12 (cobalamin) are essential for proper nerve function, the synthesis of DNA, and the formation of red blood cells in your body.

They also help maintain your brain function, prevent anemia, and support metabolism.

Foods that are particularly high in B vitamins include:

  • red meat and poultry, especially organ meats
  • fish, such as tuna, mackerel, and salmon
  • seafood, such as oysters, clams, and sardines
  • cow’s milk and cheese
  • soy products, such as soy milk and tempeh

Leafy green vegetables are rich in vitamin B9. Some breakfast cereals, fruit juices, and other products are fortified with folic acid, which is a synthetic form of folate.

Vitamin C (ascorbic acid) is a powerful antioxidant that boosts iron absorption. It’s also important for promoting healthy teeth and gums, healing wounds, and helping the body resist infection.

Foods rich in vitamin C include:

Vitamin D is unique. On top of absorbing it from the foods you eat, your body can also synthesize it from sunlight.

It’s critical for the health of your bones and immune system as well as for calcium absorption. According to the National Cancer Institute, vitamin D may also help lower your risk of developing colorectal cancer.

Foods that are particularly high in vitamin D include:

  • fatty fish, such as salmon, halibut, and mackerel
  • fresh and pickled herring
  • canned sardines and tuna
  • egg yolk
  • morels and other wild mushrooms
  • cremini and other commercially fortified mushrooms

Vitamin E is another powerful antioxidant that helps repair muscle cells.

Foods rich in vitamin E include:

Vitamin K is critical for your body’s formation of blood clots. Without it, you could bleed to death from a simple cut. It may also help maintain bone strength in older adults.

Foods that are particularly high in vitamin K include:

  • mustard greens, beet greens, collard greens, and kale
  • natto, which is made from fermented soybeans
  • Swiss chard and spinach
  • broccoli, Brussels sprouts, and cabbage
  • green beans
  • prunes
  • kiwi

Eating a well-balanced diet can help you get the nutrients your body needs to function properly. Fruits, vegetables, nuts, and seafood are rich sources of many vitamins. Incorporate a variety for optimum health and wellness.