Vitamins and Minerals.

22 06 2009

Common Sources of Vitamins

  • Vitamin A: egg yolks, cheese, cream, cod or halibut oils, sardines, kale, carrots, parsley, spinach, sweet potato, dried apricots, watercress, broccoli, mango, tomatoes, cabbage, peas
  • Beta carotene: dark green, yellow, and orange fruits and vegetables such as carrots, pumpkin, cantaloupe, peaches, apricots, spinach, broccoli
  • Thiamin (B1): Yeast, wheat germ, pasta, fortified breads and cereals, peanuts, soybeans, fish, dried beans and peas, sunflower seeds, brazil nuts, whole grains, oatmeal, hazelnuts, brown rice, rye, millet, buckwheat, walnuts, garlic, pumpkin seeds, potatoes (Caution: B1 is rendered virtually useless when consumed in conjunction with caffeine, alcohol, overcooking, excess sugar, raw fish, red cabbage, currants, and antacids)
  • Riboflavin (B2): Eggs, nuts, legumes, green leafy vegetables, dairy, fortified cereals, almonds, wheat germ, broccoli, asparagus, halibut, sunflower seeds, parsley, millet, whole wheat bread, soy flour
  • Niacin (B3): Eggs, fish, legumes, nuts, whole grains, avocados, almonds, buckwheat, potatoes, small amounts are also found in tea and coffee
  • Vitamin B5: Yeast, peanuts, wheat germ, nuts, egg yolks, peas, nuts, oatmeal, sunflower seeds, legumes, mushrooms, sweet potatoes, broccoli, brown rice, avocados, cauliflower, kale, blackeye peas, whole wheat, seafood (fish, lobster)
  • Vitamin B6: Nuts, eggs, fish, sunflower seeds, wheat germ, fortified cereals, bananas, lima beans, buckwheat flour, blackeye peas, brown rice, chickpeas, potatoes, spinach, avocados, kale, brussels sprouts, prunes, sweet potatoes, oranges
  • Vitamin B12: Eggs, dairy, seafood, insects (termites in particular produce very high amounts).
  • Folic Acid/Folate: yeast, spinach, asparagus, lentils, garbanzo beans, lima beans, whole wheat bread, pasta, rice, blackeye peas, wheat bran, kidney beans, mung beans, walnuts, kale, beet greens, mustard greens, salad greens, peanut butter, broccoli, barley, brussels sprouts, almonds, oatmeal, cabbage, eggs, avocado, green beans, oily fish, dates, bananas, blackberries, potatoes
  • Biotin: yeast, whole brown rice, peanut butter, walnuts, barley, pecans, oatmeal, blackeye peas, almonds, cauliflower, mushrooms, wheat bran, lentils, eggs, wheat germ, oily fish, avocado, raspberries, artichokes
  • Vitamin C: citrus fruits, strawberries, broccoli, cantaloupe, tomatoes, guavas, blackcurrants, red bell peppers, kale, parsley, green sweet peppers, brussels sprouts, mustard greens, mango, watercress, cauliflower, cabbage, papayas, spinach, elderberries, turnips, peaches, asparagus, green onions, oysters, lima beans, blackeye peas, green peas, radishes, raspberries, yellow summer squash, sweet potatoes, loganberries, new potatoes, lettuce, bananas, kiwi, honeydew, pineapple, cranberries, rutabaga, kohlrabi
  • Vitamin D: Fortified products (dairy, cereal, orange juice), oysters, fish, sunlight
  • Vitamin E: Vegetable oils (especially corn, soybean, and safflower), margarine, wheat germ, nuts, green leafy vegetables, sunflower seeds, almonds, blackberries, oatmeal, sweet potatoes, whole grain rye, asparagus, spinach, avocado, broccoli
  • Vitamin K: Dark green leafy vegetables, cauliflower, cabbage, spinach, cereals, soybeans, potatoes, chick peas, brussels sprouts, tomatoes, runner beans, broccoli, soybeans, olive oil, canola oil

Common Sources of Minerals

  • Calcium: Green leafy vegetables, tofu, beans, chick peas, sunflower, sesame, and flax seeds, brazil nuts, almonds, figs, dried fruits, blackstrap molasses
  • Chromium: Whole grains, nuts, spinach, mushrooms, broccoli, apples
  • Copper: Seeds, nuts, whole grains, beans, mushrooms
  • Flouride: tea, apples, spinach, kale, city water
  • Iodine: Sea salt, Iodized salt, sea plants
  • Iron: Green leafy vegetables, legumes/beans, seeds, nuts, dried fruits, prune juice, watermelon, sea plants, cream of wheat, spinach, whole grains, bran flakes, blackstrap molasses
  • Magnesium: Spinach, brown rice, almonds, nuts, legumes, broccoli, wheat germ, bran, whole grains, dried figs, oatmeal, green leafy vegetables, bananas, peanuts
  • Manganese: Whole grains, whole cereals, brown rice, wheat germ, oatmeal, almonds, nuts, seeds, legumes, black beans, kale, spinach, avocados, strawberries, pineapple
  • Molybdenum: Beans, cereals, breads, spinach, strawberries
  • Phosphorus: Grains, baked goods, nuts, almonds, dried beans, lentils, peas, peanuts, brown rice, avocados, spinach, vegetables, yeast
  • Potassium: Bananas, raisins, potatoes, sweet potatoes, winter squash, cauliflower, spinach, tomatoes, avocado, kiwi, dried fruits, melons, oranges, grapefruit, strawberries
  • Riboflavin: Yeast, whole grains, beans, wheat germ, broccoli, mushrooms, spinach
  • Selenium: Whole grains, brazil nuts, kidney beans, yeast
  • Zinc: Whole grains, pumpkins seeds, legumes, peas, lentils, garbanzo beans, soy products, sunflower seeds, nuts, yeast, wheat germ, maple syrup, spinach, collard greens, corn