Best Food Sources of Vitamins

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.

**Vitamins Sources in Foods (Non B Group)**
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.

**B Group Vitamin Sources in Foods**
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