Best source of vitamins are the darkest vegetables usally orange, red, or green. Like carrots beets, brocollie, and leaf lettuce(romaine) never head lettuce(iceburg). these have hightest even of beta-carotene. By the means I'm a complete raw vegan(only eat raw fruits, vegetables, grains, and nuts.) except for protein powder, glutamine, and creatine. Protein from aliment is unusable to our bodies because it's destroyed by heat. cold changes form of almost everything. I recomend the book CE2 Creatine "Back to the Garden" It's the best book ever writen on nutrition.

Those are just the two I recommended, like I said. And I'm not poisioning others. It does take about 2 years to replace the trillions of cells in our bodies. And It doesn't sound like you read alot about these topics, where I indeed have. It seems like you quick looked a few things up to have something against what I'm saying. And the areas in the star where people have lived the longes and healthiest lives, are know to have vegetarian diets.