vitamins/food sources

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vitamins/food sources
2011-02-01 17:57:56

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  1. Vitamin A
    • retinol: liver, milk, butter, cheese, cream, egg yolk, fortified milk, margerine, and ready-to-eat cereals
    • Beta-carotene: spinach, collard greens, kale, mango, broccoli, carrots, peaches, pumpkin, red peppers, sweet potatoes, winter squash, mango, watermelon, apricots, cantaloupe
  2. Vitamin D
    • sunlight, on the skin
    • cod liver oil, oysters, mackerel, most fish, egg yolks, fortified milk, some ready-to-eat cereals, and margerine
  3. Vitamin E
    vegetable oils, margarine, salad dressings other foods made with vegetable oil, nuts, seeds, wheat germ, dark green vegetables, whole grains, fortified cereals
  4. Vitamin K
    • bacterial synthesis
    • brussels sprouts, broccoli, cauliflower, swiss chard, spinach, looseleaf lettuce, carrot, green beans, asparagus, eggs
  5. Thiamin (Vit b1)
    whole grain and enriched breads and cereals, liver, nuts, wheat germ, pork, dried peas, and beans
  6. Riboflavin (vit b2)
    milk and other dairy products; whole grain and enriched breads and cereals; liver, eggs, meat, spinach
  7. Niacin (vit b3)
    all protein foods, whole grain and enriched breads and cereals
  8. vitamin b6
    meats, fish, poultry, fruits, green leafy veggies, whole grains, nuts, dried peas and beans
  9. Folate
    liver, okra, spinach, asparagus, dried peas, and beans, seeds, orange juice; breads, cereals, and other grains are fortified with folic acid.
  10. vitamin b12
    • animal products: meat, fish, pultry, shellfish, milk, dairy products, eggs
    • some fortified foods
  11. Pantothenic acid
    • widespread in foods
    • meat, poultry, fish, whole grain cereals, and dried peas and beans are among the best sources.
  12. biotin
    • widespread in foods
    • eggs, liver, milk, and dark green, veggies are among the best choices
    • synthesized by GI flora
  13. Vitamin C
    citrus fruits and juices, red and green peppers, broccoli, cauliflower, brussel sprouts, cantaloupe, kiwifruit, mustard greens, strawberries, tomatoes