Saturday, March 24, 2012

Vitamins and Minerals and their food sources

Vitamin A:   Dark green, yellow and orange fruits and vegetables and liver

Vitamin D: Fortified dairy products

Vitamin E: Vegetable oils, leafy vegetables and nuts

Vitamin K: Dairy products and green vegetables

Vitamin C: Citrus fruits and tomatoes

Thiamine: Enriched grains and pork

Riboflavin: grains, meats and liver

Niacin: Legumes, meat and nuts

Vitamin B6: Eggs, fish, poultry and liver

Folate: Liver and leafy vegetables

Vitamin B12: Animal products


Calcium: Dairy products and dark greens

Magnesium: Grains, legumes and seafood

Phosphorus: Meats

Iron: Eggs, grains and meats

Zinc: Eggs, seafood and meats

Iodine: Seafood and iodized salt

Selenium: Meats, seafood and liver

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