Best Food Sources of Vitamins
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The following foods provide the best sources of the vitamins listed in the tables. Remember that the foods lose their vitamins with storage and cooking so handling and preparation are important to ensure maximum nutritional qualities are available at the time of consumption.
Vitamin A (preformed)
Vitamin C
Vitamin D
Beef liver Fatty fish (mackerel) Milk Egg yolks Cheese
Oranges Brussels sprouts Strawberries Broccoli Collard greens
Canned sardines Mackerel Herring Shrimp Fortified milk
Beta Carotene
Vitamin E
Vitamin K
Peaches Sweet potatoes Carrots Spinach Acorn squash
Wheat germ oil Safflower oil Sunflower oil Spinach Wheat germ Butter Eggs Oats
Turnip greens Broccoli Cabbage Spinach Beef liver
Remember that most of the B vitamins are found naturally together and they are best consumed together as they each work best as part of the group.
Vitamin B1 (Thiamine)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
What germ Ham Beef liver Peanuts Green peas Pork Brown rice
Beef liver Milk Yoghurt Avocados Collard greens Yeast
Chicken Salmon Beef Peanut butter Potatoes Sunflower seeds Prunes
Vitamin B5 (Pantothenic acid)
Vitamin B6 (Pyridoxine)
Vitamin B12 (Cobalamin)
Beef liver Eggs Avocados Mushrooms Milk Nuts Green vegetables
Bananas Avocados Beef Chicken Fish Seeds cabbage
Beef liver Clams Tuna Yoghurt Milk Cheese Eggs
Folic Acid (Vitamin BC)
Biotin
Beef liver Spinach Orange juice Romaine lettuce Beets Carrots Egg yolk Avocados Apricots
Beef liver Almonds Peanut butter Eggs Oat bran Unpolished rice Meat Dairy products
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