Dietary Sources of Vitamins Flashcards
What are the food sources of Vitamin A?
Vitamin A in general high in dairy, liver, fish, eggs, fortified cereals and milk
B-carotene high in leafy greens, orange and yellow vegetables, tomatoes, fruits, vegetable oils
What are the dietary sources of Vitamin D?
fish, fish oils, egg yolks, fortified dairy products/orange juice (all D3), mushrooms (D2)
What are the dietary sources of Vitamin K?
beef liver, green tea, turnip greens, broccoli, kale, spinach, cabbage, asparagus, leafy green vegetables
What are the dietary sources of Vitamin C?
most fruits and various green vegetables
What are the dietary sources of Vitamin E?
corn oil, soybean oil, margarine, dressings, wheat germ oil, spinach, peanuts.
- pure vegetable oils
- nuts and sunflower seeds
what are the dietary sources of vitamin B6?
poultry, fish, non-citrus fruits
- cannot be synthesized in humans
What are the dietary sources of folate?
green leafy vegetables, citrus fruit juice, fortified cereals, bread, pasta, rice
What are the dietary sources of Vitamin B12?
seafood, beef, chicken, turkey, eggs, milk, cheese
What are the dietary sources of biotin (vitamin H, coenzyme R, vitamin B7)?
- mainly produced by intestinal flora
- high in egg yolk, liver and yeast
- avocado, pork, salmon, whole-wheat bread, leafy green vegetables
What are the dietary sources of Zinc?
red meat, seafood, liver eggs, milk, nuts, whole grains
Dietary sources of iron?
mollusks, liver, red meat, squash/pumpkin seeds, nuts, legumes, whole grains, fortified cereal, dark leafy greens
Dietary sources of iodine?
table salt, soil and crops, seaweed, eggs, milk
Dietary sources of potassium?
bananas, prunes, tomatoes, artichokes, lima beans, spinach, dairy, almonds, salmon, cod, all meats
Dietary sources of sodium?
NaCL, processed foods, additives, soups, cured meats, cheese
B1 dietary sources? (thiamine)
yeast, pork, whole grains, sunflower seeds, asparagus, kale cauliflower, beef, pork and chicken liver, eggs
