Sources Flashcards
Vitamin A
yellow/orange fruits
dark leafy vegetables
(cantaloupe/carrots/apricots/sweet potato/fish/liver/fortified skim milk)
Vitamin D
sunlight
egg yolk
fortified milk
Vitamin E
whole grains
green vegetables
almonds
vegetable oils
Vitamin K
green leafy vegetables
(spinach/kale/broccoli)
Vitamin B1 [Thiamin]
grains / wheat germ
pork
liver
Vitamin B2 [Riboflavin]
meat
milk
liver/kidney
Vitamin B3 [Niacin]
protein (chicken)
rice
yeast
milk
peanuts
ready-to-eat cereals
Vitamin B9 [Folate]
green leafy vegetables
citrus fruits
lentils/beans
liver/kidney
fortified dry cereal
Vitamin B6 [Pyridoxine]
meat (pork)
wheat
corn
liver
ready-to-eat cereals
Vitamin B12 [Cyanocobalamin]
dairy products
liver/kidney
fish
meat
Vitamin C [Ascorbic Acid]
citrus fruits
potatoes
papaya
dark green/yellow vegetables
Vitamin B7 [Biotin]
egg yolk
yeast
liver/kidney
Calcium
dairy products
leafy vegetables
legumes
Phosphorus
meat (poultry)
dairy products
fish
Iron
heme: meat/fish/poultry
non-heme: cereals/vegetables/legumes/nuts&seeds
Magnesium
most foods
milk
bread
Zinc
meat
liver
eggs
fish
Iodine
fish
dairy products
Fluoride
water
Copper
beef liver/kidney
oysters
shellfish
nuts&seeds
dark leafy greens
Selenium
grains
meats
fish
poultry
dairy
Manganese
whole grains
legumes
nuts
Chromium
yeast
oysters
potatoes
liver
Cobalt
fish
nuts
green leafy vegetables
Sulfur
meat
fish
eggs
poultry
Choline
fat in eggs
milk
liver
soybeans
