Dietary Sources of Vitamins and Minerals Flashcards
Sources of Vitamin C
Citrus fruit and juice Broccoli Brussel sprouts Green and red peppers Cantaloupe Strawberries Kiwi fruit Papayas
Sources of Vitamin B1 (thiamin)
Pork Black beans Black-eyed peas Wheat germ Fortified cereals
Sources of Vitamin B2 (riboflavin)
Milk and dairy products
Eggs
Meats, esp liver
Fortified cereals
Sources of Vitamin B3 (niacin)
Chicken breast Liver Tuna Other meats, fish, poultry Whole, enriched, or fortified grains Coffee Tea
Sources of Vitamin B6 (pyridoxine)
Sirloin steak Salmon Chicken breast Whole grains, fortified cereals Orange-flavored breakfast drinks Bananas Nuts
Sources of folate/folic acid
Liver Dried peas, beans, lentils Wheat germ Peanuts Asparagus Lettuce Brussel sprouts Broccoli Spinach Fortified grain products
Sources of Vitamin B12
Meat Fish Poultry Milk Cheese Eggs Nutritional yeast B12 fortified soymilk or tofu
Sources of Vitamin A
Liver Egg yolk Fortified milk Carrots Sweet potatoes Squash Apricots Cantaloupe Spinach, collards Broccoli, cabbage
Sources of Vitamin D
Sunlight
Fortified milk
Cod liver oil
Herring, Salmon, Sardines
Sources of Vitamin E
Vegetable oils, esp canola, olive, sunflower, and safflower Whole grains, wheat germs Fortified ready-to-eat cereals Nuts Leafy vegetables
Sources of vitamin K
Broccoli Brussels sprouts Cabbage, Collards Salad greens Spinach Synthesis in intestine
Sources of pantothenic acid
Meat Egg yolk Broccoli Potatoes Whole grain cereals
Sources of biotin
Liver Egg yolk Legumes Nuts Soybeans Cereals
Sources of choline
Eggs
liver
Milk
Peanuts
Sources of calcium
Milk products
Salmon
Sardines, clams
Oysters
Sources of phosphorus
Lean meat Fish Poultry Milk Nuts Legumes
Sources of Sodium
Table salt
Processed foods
Milk and milk products
Sources of potassium
Banana Cantaloupe Winter squash Green leafy vegetables Legumes Salt substitutes
Sources of magnesium
Green leafy vegetables Seafood peanut butter Legumes Coffee, tea, and cocoa
Sources of sulfur
Complete protein foods
Sources of chloride
Table salt Salty snacks Processed foods Eggs meat Seafood
Sources of iron
Liver, other red meats Clams oysters Lima and navy beans Green leafy vegetables Dried fruit
Sources of iodine
Iodiized salt
Saltwater seafood
Sources of fluoride
Fluoridated water
Seafood
Brewed tea
Sources of zinc
Red meat, esp organ meat Seafood, esp oysters Poultry Pork Dairy products
