I H3 Vitamins & Minerals chart- sources

Question 0

vitamin A

Answer 0

• yellow, orange fruits
• dark green leafy vegetables
• cantaloupe, fish, liver, carrots, fortified skim milk, apricots, sweet potato

Question 1

NOTE –>

Answer 1

ALL OF THESE SOURCES are highlighted in YELLOW aka REALLY IMPORTANT!

Question 2

vitamin D

Answer 2

sunlight, egg yolk, fortified milk

Question 3

vitamin E

Answer 3

vegetable oils (RICHEST is cottonseed oil), whole grains, green vegetables, almonds

Question 4

vitamin K

Answer 4

spinach, kale, broccoli, green/leafy vegetables

Question 5

vitamin B1 (thiamin)

Answer 5

grains, wheat germ, PORK, liver

Question 6

vitamin B2 (riboflavin)

Answer 6

ANIMAL PROTEIN: liver, kidney, meat, milk

Question 7

niacin

Answer 7

protein, peanuts, ready-to-eat cereals, chicken, rice, yeast, milk

Question 8

folate

Answer 8

fortified dry cereal, liver, kidney, green/leafy vegetables, citrus fruits, lentils, beans

Question 9

B6 (pyridoxine)

Answer 9

meat, wheat, corn, yeast, pork, liver, ready-to-eat cereals

Question 10

B12 (cyanocobalamin)

Answer 10

ANIMAL PROTEIN: liver, meat, milk, kidney, eggs, fish, cheese

Question 11

pantothenic acid

Answer 11

animal foods, grains, legumes

Question 12

vitamin C

Answer 12

citrus fruits, potatoes, papaya, dark green and yellow vegetables

Question 13

biotin

Answer 13

liver, kidney, egg yolk, yeast

Question 14

myo-inositol

Answer 14

outer husks of cereal grains, leafy/green vegetables

Question 15

calcium

Answer 15

dairy products, leafy vegetables, legumes

Question 16

phosphorous

Answer 16

ANIMAL PROTEIN: meat, milk, poultry, eggs, fish, cheese

Question 17

iron

Answer 17

HEME: animal foods, meat, fish, poultry

NON-HEME: cereals, vegetables - POORLY absorbed

Question 18

magnesium

Answer 18

most foods, milk, bread

Question 19

zinc

Answer 19

ANIMAL PROTEIN: meat, liver, eggs, fish

Question 20

iodine

Answer 20

seafoods, iodized salt

Question 21

fluoride

Answer 21

soil, water

Question 22

copper

Answer 22

liver, kidney, shellfish

Question 23

selenium

Answer 23

soil, grains, meat, fish, poultry, dairy

Question 24

manganese

Answer 24

whole grains, legumes, nuts

Question 25

chromium

Answer 25

yeast, oysters, potatoes, liver

Question 26

sulfur

Answer 26

ANIMAL PROTEIN: meat, fish, eggs, poultry

Question 27

choline

Answer 27

fat in eggs, milk, liver, soybeans