Vitamin/mineral sources

Vitamin A

Animal foods (liver, fish oil, fortified milk), leafy greens, yellow/orange fruits/veg

Vitamin D

Sunlight, fish oil, fortified milk

Vitamin E

Plant oils

Vitamin K

Green leafy veg, veg oil

Thiamin (B1)

Pork, enriched grains

Riboflavin (B2)

Dairy, enriched grains

Niacin (B3)

Enriched cereal grains, protein foods

Pantothenic acid (B5)

Wide distributions of food

Biotin

Wide distribution, can be synthesized

B-6

Animal protein, few fruit/veg, whole grain cereal

Folate (B9)

Green veg, legumes, liver, oranges, fortified cereal grains

B-12

Animal foods

Choline

Meat, eggs, milk, fish

Vitamin C

Fresh fruit/veg

Sodium

Processed/restaurant food, table salt

Potassium

Milk, fruit, veg

Chloride

Table salt

Calcium

Milk, milk products

Phosphorous

Dairy products, bakery products, meats

Magnesium

Whole grains, veg, nuts, seeds, milk, meat

Sulfur

Certain vitamins and amino acids

Iron

Liver, beef, seafood, plants (nonheme)

Zinc

Oysters, meat, nuts, legumes, whole grains

Copper

Liver, legumes, whole grains, dark chocolate

Manganese

Whole grains, nuts, legumes, tea

Iodine

Iodized salt

Selenium

Meat, eggs, seafood, grains, seeds

Chrominum

Variety of foods

Fluoride

Fluoridated drinking water, toothpaste, mouthwash, dental treatments

Molybdenum

Legumes, grains, nuts