Saturday, February, 11, 2012

Vitamins

Table of Contents

Food Sources

FAT-SOLUBLE VITAMINS

Vitamin A:

  • Dark-colored fruit
  • Dark leafy vegetables
  • Egg yolk
  • Fortified milk and dairy products (cheese, yogurt, butter, and cream)
  • Liver, beef, and fish

Vitamin D:

  • Fish (fatty fish such as salmon, mackerel, herring, and orange roughy)
  • Fish liver oils (cod's liver oil)
  • Fortified cereals
  • Fortified milk and dairy products (cheese, yogurt, butter, and cream)

Vitamin E:

  • Avocado
  • Dark green vegetables (spinach, broccoli, asparagus, turnip greens)
  • Margarine (made from safflower, corn, and sunflower oil)
  • Oils (safflower, corn, and sunflower)
  • Papaya and mango
  • Seeds and nuts
  • Wheat germ and wheat germ oil

Vitamin K:

  • Cabbage
  • Cauliflower
  • Cereals
  • Dark green vegetables (broccoli, Brussels sprouts, asparagus)
  • Dark leafy vegetables (spinach, kale, collards, turnip greens)
  • Fish, liver, beef, eggs

WATER-SOLUBLE VITAMINS

Biotin:

  • Chocolate
  • Cereal
  • Egg yolk
  • Legumes
  • Milk
  • Nuts
  • Organ meats (liver, kidney)
  • Pork
  • Yeast

Folate:

  • Asparagus and broccoli
  • Beets
  • Brewer's yeast
  • Dried beans (cooked pinto, navy, kidney, and lima)
  • Fortified cereals
  • Green, leafy vegetables (spinach and romaine lettuce)
  • Lentils
  • Oranges and orange juice
  • Peanut butter
  • Wheat germ

Niacin (vitamin B3):

  • Avocado
  • Eggs
  • Enriched breads and fortified cereals
  • Fish (tuna and salt-water fish)
  • Lean meats
  • Legumes
  • Nuts
  • Potato
  • Poultry

Pantothenic acid:

  • Avocado
  • Broccoli, kale, and other vegetables in the cabbage family
    • Eggs
  • Legumes and lentils
  • Milk
  • Mushroom
  • Organ meats
  • Poultry
  • White and sweet potatoes
  • Whole-grain cereals

Thiamine (vitamin B1):

  • Dried milk
  • Egg
  • Enriched bread and flour
  • Lean meats
  • Legumes (dried beans)
  • Nuts and seeds
  • Organ meats
  • Peas
  • Whole grains

Pyroxidine (vitamin B6):

  • Avocado
  • Banana
  • Legumes (dried beans)
  • Meat
  • Nuts
  • Poultry
  • Whole grains (milling and processing removes a lot of this vitamin)

Vitamin B12:

  • Meat
  • Eggs
  • Fortified foods such as soymilk
  • Milk and milk products
  • Organ meats (liver and kidney)
  • Poultry
  • Shellfish

NOTE: Animal sources of vitamin B13 are absorbed much better by the body than plant sources

Vitamin C (ascorbic acid):

  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Citrus fruits
  • Potatoes
  • Spinach
  • Strawberries
  • Tomato juice
  • Tomatoes

Review Date: 02/08/2011
Reviewed By: Alison Evert, MS, RD, CDE, Nutritionist, University of Washington Medical Center Diabetes Care Center, Seattle, Washington. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org)