Table of Contents
- Overview
- Food Sources
- Side Effects
- Recommendations
- Prevention
- Images
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
Images
Previous Section
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)
