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[Table of Contents]
FOOD SOURCES FOR VITAMINS AND MINERALS
| Vitamin |
Sources |
| Vitamin A |
milk, butter, carrots*, liver, eggs, fruit, dark green and yellow vegetables |
| Vitamin B6 |
chicken, fish, liver, cereals, bread, spinach, green beans, bananas, peanuts* |
| Vitamin B12 |
only in animal foods, meat, fish, eggs, milk |
| Vitamin C |
citrus fruits, cantaloupe, berries, green peppers, tomatoes, dark green vegetables, potatoes |
| Vitamin D |
fortified milk, liver, eggs, salmon and other fish |
| Vitamin E |
vegetable oils, seeds*, nuts*, soybeans, wheat germ, green leafy vegetables, whole-grain cereals |
| Vitamin K |
green leafy vegetables, peas, potatoes, liver, milk, dairy products |
| Folic Acid |
orange juice, asparagus, broccoli, spinach, lima beans, green leafy vegetables, other citrus fruits, milk, whole grain products |
| Calcium |
milk, cheese, yogurt, calcium-fortified orange juice, green leafy vegetables, clams |
| Phosphorus |
milk, meat, poultry, fish, eggs, dried beans, peas |
| Magnesium |
green leafy vegetables, nuts*, soybeans, seeds*, whole grains and cereals |
| Iron |
liver, meat, egg yolk, green vegetables, whole grains (especially iron-fortified cereals), legumes, nuts* |
| Zinc |
meat, liver, eggs, poultry, seafood |
*Choking hazard for child under 5 years of age.
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