Eating a balanced diet is essential for maintaining good health. A balanced diet should consist of a variety of nutrient-dense foods, including fruits, vegetables, whole grains, and lean protein sources.

Although many people focus on the macronutrients, including carbohydrates, proteins, and fats, it is also important to pay attention to the micronutrients you consume. Vitamins and minerals, for example, are crucial for good health.

One group of vitamins that are important for human health is fat-soluble vitamins. These vitamins dissolve in fat and are stored in the liver and body fat for future use. Fat-soluble vitamins include vitamins A, D, E, and K.

These vitamins are important for various functions in the body, including bone health, immune system function, and vision. Here are the top 30 fat-soluble foods to add to your diet:.

Vitamin A Foods

Vitamin A is an important nutrient that is essential for good vision, healthy skin, and a strong immune system. Here are some foods that are rich in vitamin A:.

1. Sweet Potatoes

Sweet potatoes are a delicious and nutritious source of vitamin A. A medium-sized sweet potato contains about 438% of the recommended daily intake of vitamin A.

2. Carrots

Carrots are a versatile vegetable that can be eaten raw or cooked. They are also a great source of vitamin A, with one medium carrot containing about 204% of the recommended daily intake.

3. Dark Leafy Greens

Dark leafy greens, such as kale, spinach, and collard greens, are excellent sources of vitamin A. One cup of cooked spinach, for example, contains about 105% of the recommended daily intake of vitamin A.

4. Mangoes

Mangoes are a delicious tropical fruit that is packed with nutrients, including vitamin A. One cup of sliced mango contains about 36% of the recommended daily intake of vitamin A.

5. Red Bell Peppers

Red bell peppers are a colorful and nutritious vegetable that is rich in vitamin A. One medium red bell pepper contains about 17% of the recommended daily intake of vitamin A.

Vitamin D Foods

Vitamin D is important for bone health, immune system function, and overall health. Although the sun is a major source of vitamin D, it can also be found in certain foods. Here are some foods that are rich in vitamin D:.

6. Fatty Fish

Fatty fish, such as salmon, trout, and mackerel, are excellent sources of vitamin D. A 3.5-ounce serving of cooked salmon, for example, contains about 70% of the recommended daily intake of vitamin D.

7. Egg Yolks

Egg yolks are a good source of vitamin D. One large egg yolk contains about 5% of the recommended daily intake of vitamin D.

8. Mushrooms

Mushrooms are the only plant-based source of vitamin D. Although wild mushrooms contain more vitamin D than cultivated mushrooms, both types are a good source. One cup of sliced mushrooms contains about 7% of the recommended daily intake of vitamin D.

Vitamin E Foods

Vitamin E is an important antioxidant that helps protect cells from damage. It is also important for immune system function and skin health. Here are some foods that are rich in vitamin E:.

9. Almonds

Almonds are a delicious and nutritious source of vitamin E. One ounce of almonds contains about 35% of the recommended daily intake of vitamin E.

10. Avocado

Avocado is a nutrient-dense fruit that is rich in healthy fats, fiber, and vitamin E. One medium avocado contains about 21% of the recommended daily intake of vitamin E.

11. Spinach

Spinach is a versatile leafy green that is packed with nutrients, including vitamin E. One cup of cooked spinach contains about 20% of the recommended daily intake of vitamin E.

12. Sunflower Seeds

Sunflower seeds are a crunchy and nutritious snack that is rich in vitamin E. One ounce of sunflower seeds contains about 49% of the recommended daily intake of vitamin E.

Vitamin K Foods

Vitamin K is important for blood clotting and bone health. Here are some foods that are rich in vitamin K:.

13. Kale

Kale is a nutrient-dense leafy green that is rich in vitamins and minerals, including vitamin K. One cup of cooked kale contains about 700% of the recommended daily intake of vitamin K.

Related Article The best fat soluble foods to improve your health

14. Broccoli

Broccoli is a cruciferous vegetable that is packed with nutrients, including vitamin K. One cup of cooked broccoli contains about 183% of the recommended daily intake of vitamin K.

15. Brussels Sprouts

Brussels sprouts are small but mighty vegetables that are loaded with nutrients, including vitamin K. One cup of cooked Brussels sprouts contains about 162% of the recommended daily intake of vitamin K.

16. Spinach

Spinach is a versatile leafy green that is packed with nutrients, including vitamin K. One cup of cooked spinach contains about 987% of the recommended daily intake of vitamin K.

Combo foods

Some foods are rich in more than one fat-soluble vitamin. Here are some foods that are rich in multiple fat-soluble vitamins:.

17. Liver

Liver is a nutrient-dense food that is rich in several vitamins and minerals, including vitamins A, D, and K. One 3-ounce serving of cooked liver can meet or exceed the recommended daily intake of all three vitamins.

18. Cod Liver Oil

Cod liver oil is a supplement that is rich in vitamins A and D. One tablespoon of cod liver oil contains about 170% of the recommended daily intake of vitamin A and 1360% of the recommended daily intake of vitamin D.

19. Cheese

Cheese is a delicious and healthy food that is rich in several vitamins and minerals, including vitamins A, D, and K. Hard cheeses, such as cheddar and gouda, are the best sources of these vitamins.

20. Butter

Butter is a dairy product that is rich in vitamins A, D, and E. However, it is also high in saturated fat, so it should be consumed in moderation.

Sources of Vitamin A Palmitate

Vitamin A palmitate is a synthetic form of vitamin A that is often added to foods as a fortificant. Here are some foods that are fortified with vitamin A palmitate:.

21. Milk

Many brands of milk are fortified with vitamin A palmitate. One cup of milk (whole, low-fat, or skim) can provide up to 10% of the recommended daily intake of vitamin A.

22. Breakfast cereals

Some breakfast cereals are fortified with vitamin A palmitate. Check the label to see if your favorite cereal contains this nutrient.

23. Vitamin-fortified drinks

Many drinks, such as juices and sports drinks, are fortified with vitamins, including vitamin A palmitate. Check the label to see if your favorite drink contains this nutrient.

Sources of Vitamin D3 Supplements

Vitamin D3 is the form of vitamin D that is most commonly used in supplements. Here are some foods that are fortified with vitamin D3:.

24. Milk

Many brands of milk are fortified with vitamin D3. One cup of milk (whole, low-fat, or skim) can provide up to 25% of the recommended daily intake of vitamin D.

25. Cereals

Some cereals are fortified with vitamin D3. Check the label to see if your favorite cereal contains this nutrient.

26. Orange Juice

Some brands of orange juice are fortified with vitamin D3. Check the label to see if your favorite brand of orange juice contains this nutrient.

Other sources of Vitamin E oil

Vitamin E oil is often used in skincare products and can also be taken as a supplement. Here are some foods that are high in vitamin E:.

27. Wheat Germ Oil

Wheat germ oil is a rich source of vitamin E. One tablespoon of wheat germ oil contains about 100% of the recommended daily intake of vitamin E.

28. Hazelnuts

Hazelnuts are a delicious and nutritious source of vitamin E. One ounce of hazelnuts contains about 21% of the recommended daily intake of vitamin E.

29. Peanut Butter

Peanut butter is a popular and versatile spread that is also a good source of vitamin E. Two tablespoons of peanut butter contain about 10% of the recommended daily intake of vitamin E.

30. Vegetable Oils

Vegetable oils, such as safflower oil, sunflower oil, and corn oil, are good sources of vitamin E. One tablespoon of vegetable oil can contain up to 20% of the recommended daily intake of vitamin E.