Good Food Sources Of Vitamins by Jane Thurnell-Read

Some people are reluctant to take nutritional supplements and, even those who aren’t, need to get as many of their nutrients as they can from food. So here is a list of good dietary food sources of the different vitamins, but do remember that food storage and other factors will affect how much of a nutrient is in any particular food that you eat.

Vitamin A/ Retinol
Liver, eggs, milk & dairy products, fish liver oil, enriched margarine, carrots, parsley, spinach, broccoli.

Vitamin B1/ Thiamin
Wheat germ, yeast, liver, whole grains, brazil nuts, peanuts, soya flour, oatmeal, lentils, fish, poultry, beans, pork.

Vitamin B2 / Riboflavin
Fortified breakfast cereals, meat, eggs, almonds, blue cheese, mushrooms, green leafy vegetables, offal, nuts.

Vitamin B3 / Niacin/ Nicotinic Acid / Nicotinamide
Meat, poultry, fish, liver, milk products, peanuts, almonds, potatoes, yeast extract, hard cheese, haricot beans.

Vitamin B5 / Pantothenic Acid
Meat, whole grains, legumes, yeast.

Vitamin B6 / Pyridoxine
Fish, poultry, lean meat, whole grain cereals, walnuts, butterbeans, bananas, peanuts.

Vitamin B12 / Cyanoco-Balamin / Cobalamin
Offal, eggs, milk, oily fish, cheese.

Biotin (Classified as both Vitamin H/ and B Vitamin)
Yeast, offal, eggs, milk, cheese, soya beans, peanuts, walnuts, beans, cauliflower.

Choline
Widely available in food.

Inositol
Widely available.

Folic Acid / Folate / Folacin
Green leafy vegetables, broccoli, spinach, asparagus, offal, melons, pumpkins, peanuts, butter beans, carrots, egg yolk, apricots, avocado, tomatoes.

Vitamin C / Ascorbic Acid
Citrus fruit, nectarines, strawberries, melons, vegetables, tomatoes, potatoes. Most other fruits and vegetables contain some vitamin C; fish and milk contain small amounts.

Vitamin D / Calciferol
Oily fish, oysters, egg yolks, offal, fortified margarine, blue cheese, cream.

Vitamin E / Tocopherols
Vegetable oils, margarine, green vegetables, wheat germ, offal, eggs, corn, nuts, seeds, olives.

Vitamin K
Green leafy vegetables, fruits, cereals, dairy products, meat, soybeans.

Copyright 2008 Jane Thurnell-Read Buy nutritional supplements online.