Vitamins/minerals and Food Sources

Vitamin A

Liver, dark green, orange and red fruits and vegetables, fortified milk and cereal

Vitamin C

Fruits and veggies: red pepper, guava, cantelope, grapefruit, green pepper, papaya, brussel sprouts, kale, broccoli

Vitamin D

15 mins of midday sun, 2-3 times week. Milk, fatty fish and fortified cereals.

Vitamin E

veg oils, margarine, nuts, fortified cereals, fruits and veggies: wheat germ oil, almonds, avocado, spinach, peanut butter, mango, greens, sweet potato, pinto beans, broccoli, peaches, swiss chard

Vitamin K

fruits and veggies: leafy greens, kale, spinach, collards, brussel sprouts, broccoli, parsley, black-eyed peas, asparagus, cabbage, okra, kiwi, celery and pumpkin

Carotenoids (usually yellow/orange)

colorful frutis and veggies: asparagus, apricots, beet greens, broccoli, berries, brussel sprouts, cantelope, carrots, guava, kale, mangos, mustard greens, peas, peaches, peppers, sweet potato

Folate

dried beans and peas, veggies, OJ, and enriched grain products: lentils, pinto, navy beans, asparagus, spinach, split peas, collards, broccoli, romaine,

Thiamin (B1)

fortified breads and cereals, sweet potatoes, pork, navy beans, lentils, split peas, OJ, pinto beans, peas

Riboflavin (B2)

liver, dairy, meat, poultry, eggs, fortified cereals, spinach, mushrooms

Niacin (B3)

meat, poultry, fish, fortified cereals, rice, potatos w/skin, peanut butter, pasta, bread

Vitamin B6

fish, poultry, meat, bananas, potatoes, avocados, garbanzo/pinto beans, fortified cereals, prune juice, sweet potatoes

Vitamin B12

fish, meat, milk, fortified cereals, clams, oysters, yogurt

Iodine

fish/seafood, seaweed, algae, kelp, nori, milk/dairy, breads w/iodate, dried fruit/beans

phosphorus

mushrooms, snow peas, corn, green peas, dairy, oatmeal, beans, grains, cereals, peanut butter, nuts/seeds, avocado, liver, dried fruits, cola, coffee, beer, chocolate drinks

potassium

milk, yogurt, apricots, bananas, cantelope, melon, mango, kiwi, avocado, orange, grapefruit, beet greens, cabbage, potatoes, sweet potatoes, spinach, squash, nuts/seeds, beans/peas, tomato juice/paste/sauce

Iron

meat, fish, poultry, orange, broccoli, tomatoes, kiwi, spinach, strawberries, peppers, potatoes, cabbage

Omega-3

herring, salmon, halibut, sardines, albacore tuna, flax seed, walnuts, soybeans, tofu, canola oil

Fiber

Whole grains, wheat bran, brown rice, apples, bananas, orange, pear, berries, beans, lentils, potatoes w/skin, popcorn, nuts, broccoli, carrots, spinach, cauliflower

monounsaturated fats

avocado, nuts/butters/ canola, olive oil, olives

Calcium

dairy, fish with bones, Broccoli, kale, salmon, yogurt, cheese, spinach, figs, dried beans/peas, almonds

Biotin

liver, egg yolks, soybeans, fish, whole grains; also produced by GI bacteria

magnesium

nuts, legumes, whole grains, dark leafy green veggies,seafood, chocolate, cocoa

Zinc

red meats, shellfish, whole grains, fortified cereals

Copper

seafood, nuts, whole grains, seeds, legumes

manganese

nuts, whole grains, leafy veggies, tea

fluoride

drinking water, tea, seafood