The best foods f
or vitamins and minerals
Vitamin sources
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B-1: ham, soymilk, watermelon, acorn squash B-2: milk, yogurt, cheese, whole and enriched grains and cereals B-3: meat, poultry, fish, fortified and whole grains, mushrooms, potatoes
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B-5: chicken, whole grains, broccoli, avocados, mushrooms B-6: meat, fish, poultry, legumes, tofu and other soy products, bananas B-7: Whole grains, eggs, soybeans, fish
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B-9: Fortified grains and cereals, asparagus, spinach, broccoli, legumes (black-eyed peas and chickpeas), orange juice B-12: Meat, poultry, fish, milk, cheese, fortified soymilk and cereals
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Vitamin C: Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts
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Fat soluble
Vitamin A: beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots, pumpkins, spinach, mangoes
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Vitamin D: Fortified milk and cereals, fatty fish
Vitamin E: vegetables oils, leafy green vegetables, whole grains, nuts
Vitamin K: Cabbage, eggs, milk, spinach, broccoli, kale
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Minerals
Major
Calcium: yogurt, cheese, milk, salmon, leafy green vegetables
Magnesium: Spinach, broccoli, legumes, seeds, whole-wheat bread
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Minerals
Major
Potassium: meat, milk, fruits, vegetables, grains, legumes
Sodium: salt, soy sauce, vegetables
Chloride: salt
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Minerals
Major
Chromium: meat, poultry, fish, nuts, cheese
Copper: shellfish, nuts, seeds, whole-grain products, beans, prunes
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Fluoride: fish, teas Iodine: Iodized salt, seafood Iron: red meat, poultry, eggs, fruits, green vegetables, fortified bread
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Manganese: nuts, legumes, whole grains, tea Selenium: Organ meat, seafood, walnuts Zinc: meat, shellfish, legumes, whole grains
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