Sources of vitamins in our foods ((sec .part))

FAT-SOLUBLE VITAMINS

Vitamin A:

Dark-colored fruits
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 liver oil)
Fortified cereals
Fortified milk and dairy products (cheese, yogurt, butter, and cream)

Vitamin E:

Avocado
Dark green vegetables (spinach, broccoli, asparagus, and 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, and asparagus)
Dark leafy vegetables (spinach, kale, collards, and turnip greens)
Fish, liver, beef, and 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 B12 are absorbed much better by the body than plant sources

Vitamin C (ascorbic acid):

Broccoli
Brussels sprouts
Cabbage
Cauliflower
Citrus fruits
Potatoes
Spinach
Strawberries
Tomatoes and tomato juice