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Vitamins and minerals found i... Health Article

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Vitamins And Minerals Found In Foods

Vitamin or mineral Food and drink
Beta-carotene Apricots, broccoli, cantaloupe, carrots, collards, fruits, nectarines, papaya, peaches, peppers, pumpkin, spinach, sweet potato, vegetables, watermelon, winter squash
Biotin Eggs, fresh vegetables, kidney, liver, rolled oats
Calcium Bread, broccoli, cheese, Chinese cabbage, collards, cottage cheese, dairy products, fortified breakfast cereal, ice cream, kale, leafy green vegetables, milk, orange juice, pudding, salmon, sardines, soft bones of fish, sour cream, soy beverage, spinach, tofu, tortilla, turnip greens, yogurt
Chloride Processed foods, sodium chloride
Chromium American cheese, apple, basil, banana, beef cubes, brewer's yeast, broccoli, calf's liver, English muffins, garlic, grape juice, green beans, orange juice, potatoes, red wine, turkey, wheat germ, whole wheat bread
Copper Nuts, organ meats, sea foods, seeds
Fluoride Fluoridated water, marine fish consumed with bones, tea
Folate and folic acid Asparagus, avocado, baked beans, banana, beef liver, black-eyed peas, bread, broccoli, cereal, chicken, cowpeas, bread, flour, fruits, cantaloupe, egg noodles, fish, fortified breakfast cereals, great northern beans, green beans, green leafy vegetables, legumes, lettuce, orange, orange juice, liver, papaya, pasta, peanuts, poultry, red meat, rice, spinach, tomatoes, turnip greens, vegetables, wheat germ, yeast
Iodine Cheese, dairy products, fish, milk, salt, sea foods, yogurt
Magnesium Almonds, avocado, baked beans, banana, black-eyed peas, bread, cashews, chocolate milk, green vegetables, halibut, kidney beans, nuts, legumes, lentils, milk, nuts, oatmeal, potato, peanut butter, peanuts, pinto beans, raisins, rice, soybeans, spinach, unmilled grains, wheat bran, wheat germ, yogurt
Manganese Cereals, fruits, tea, vegetables, whole grains
Molybdenum Breads, brown rice, cereals, legumes
Phosphorus American cheese, beans, bran flakes, broccoli, cheese, chicken, corn, cottage cheese, fish, grains, green leafy vegetables, hamburger, lentils, lobster, meats, milk, nuts, peanut butter, peanuts, peas, pine nuts, pork, potato, poultry, sunflower seeds, tuna, turkey, whole wheat bread, yogurt
Potassium Fresh meats, fruits, vegetables
Selenium Beef, Brazil nuts, bread, cheddar cheese, chicken, cod, cottage cheese, egg, liver, macaroni, meat, noodles, oatmeal, rice, sea foods, spaghetti with meat sauce, tuna, turkey, walnuts
Sodium Table salt, processed foods
Vanadium Buckwheat, corn, oats, tomato
Vitamin A (retinol) Apricots, beef, cantaloupe, carrots, cheese, chicken, dark leafy vegetables, kale, liver, mango, milk, oatmeal, papaya, peaches, peas, peppers, spinach, tomatoes, sweet potatoes, pumpkin, yellow squashes,
Vitamin B1 (thiamin) Brewer's yeast, legumes, nuts, organ meats, pork, seeds, whole grain products
Vitamin B2 (riboflavin) Beef, bread, broccoli, collard greens, cheese, dairy products, eggs, enriched or fortified grain products, liver, meats, milk, noodles, organ meats, pork chop, spinach, tuna, yogurt
Vitamin B3 (niacin) Animal protein, whole grain products
Vitamin B5 (pantothenic acid) Animal products, legumes, whole grain cereals
Vitamin B6 (pyridoxine) Avocado, banana, bran, bread, chicken, chickpeas, fish, flour products, fortified breakfast cereal, garbanzo beans, kidney, lima beans, liver, oatmeal, pasta, peanut butter, pork, potato, roast beef, soybeans, spinach, starchy vegetables, sunflower seeds, tomatoes, trout, tuna, walnuts, wheat bran
Vitamin B12 (cobalamin, cyanocobalamin) Beef, chicken, clams, dairy products, egg, fortified breakfast cereal, haddock, liver, meat, milk, mollusks, pork, salmon, shellfish, trout, tuna, yogurt.
Vitamin C (ascorbid acid) Broccoli, collard greens, grapefruit, guava, lemons, limes, oranges, peppers, potatoes, spinach, strawberries, tomatoes
Vitamin D (cholecalciferol) Beef, cheese, cod liver oil, egg, fortified breakfast cereal, fortified dairy products, liver, mackerel, margarine, milk, salmon, sardines, tuna
Vitamin E (tocopherol) Almonds, broccoli, corn oil, green leafy vegetables, hazelnuts, kiwi, mango, margarine, nuts, peanut butter, peanuts, safflower oil, soybean oil, spinach, sunflower oil, sunflower seeds, vegetable oil, wheat germ
Vitamin K (phylloquinone, K1) Broccoli, Brussels sprouts, cabbage, canola oil, collards, green leafy vegetables, kale, mustard greens, parsley, soybean oil, spinach, Swiss chard, turnip greens,
Zinc Eggs, cereal, dairy products, liver, meat, nuts, oysters, seafood, whole grains

Remember, keep this and all other medicines out of the reach of children, never share your medicines with others, and use this medication only for the indication prescribed.

 
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