Common Sources of Nutrients

Vitamin A

Liver, Eggs, Beta Carotene in orange, deep yellow, and dark green leafy vegetables

Vitamin B1

Rice bran, pork, beef, beans, wheat germ, bread, cereals, oranges

Vitamin B2

Poultry, fish, broccoli, green leafy vegetables, yogurt, milk, cheese

Vitamin B3

Chicken breast, tuna, veal, liver, bread, cereal, carrots, cheese, green leafy vegetables, eggs, fish, milk, nuts, pork, potatoes, tomatoes

Vitamin B5

Whole grains, mushroom, fish, vegetables, legumes, liver, pork, wheat flour

Vitamin B6

Banana, avocado, chicken, beef, eggs, brown rice, soybeans, whole wheat, nuts, oats, seeds, carrots

Vitamin B7

Liver, egg yolks, salmon, sardines, nuts, seeds, legumes, dairy, whole grains, cauliflower, mushrooms, potatoes

Vitamin B9

Beans, green leafy vegetables, broccoli, okra, beef, brown rice, cheese, chicken, legumes, lentils, liver, milk, mushrooms, orange, pork, tuna, whole grains

Vitamin B12

Clams, oysters, crab, fish, lean beef, liver, ripened and blue veined cheese

Vitamin C

broccoli, cantaloupe, kiwi, orange, pineapple, bell peppers, grapefruit, guava, strawberries, avocado, greens, lemons, mangoes, onions, radish

Vitamin D

Fatty fish, sardines, salmon, mushroom, eggs, fortified milk, cereal, liver, tuna, cod liver oil, margarine; sun exposure

Vitamin E

Nuts, seeds, seed oils, avocados, corn, sweet potatoes, safflower, green leafy vegetables, whole grains, wheat germ

Vitamin K

Green leafy vegetables, cauliflower, broccoli

Iron

liver, red meat, clams, soybeans, eggs, fish, green leafy vegetables, whole grains, nuts, lentils, dried fruits

Calcium

Milk, yogurt, cheese, sardines, soybeans, oats, tofu, whey

Iodine

iodized salt, shellfish, saltwater fish, milk, seaweed

Magnesium

Brown rice, avocados, green leafy vegetables, beans, broccoli, yogurt, banana, apples, apricot, cantaloupe, grapefruit, lemon, nuts, sesame seeds, wheat

Manganese

Wheat, whole grains, nuts, seeds, cocoa, shellfish, tea, dairy products, apples, avocado, banana, cantaloupe, grapefruits, soybeans, tofu, green leafy vegetables

Phosphorus

animal protein, nuts, cereals, oatmeal, beans, corn, dairy, eggs, carbonated beverages, legumes, buts, seeds

Potassium

avocado, tomato sauce, tomatoes, dried fruits, cantaloupe, papaya, watermelon, kiwi, squash, broccoli, banana

Selenium

Shellfish, whole grains, nuts, organ meats, brown rice, poultry, dairy products, onion, tuna

Sodium

Cheese, meats, cured meats, canned food, cereals, bread, cabbage, milk, salt

Zinc

Shellfish, oysters, beef, eggs, whole grains, nuts, yogurt, fish, legumes, beans, liver, mushroom, poultry, seeds