By Jane Thurnell-Read
Some people are reluctant to take nutritional supplements and, even those who aren’t, need to get as many of their nutrients as they can from food. So here is a list of good dietary food sources of the different vitamins, but do remember that food storage and other factors will affect how much of a nutrient is in any particular food that you eat.
Vitamin A/ Retinol
Eggs, milk & dairy products, fish liver oil, carrots, parsley, spinach, broccoli.
Vitamin B1/ Thiamin
Wheat germ, yeast, liver, whole grains, brazil nuts, peanuts, soya flour, oatmeal, lentils, fish, poultry, beans, pork.
Vitamin B2 / Riboflavin
Fortified breakfast cereals, meat, eggs, almonds, blue cheese, mushrooms, green leafy vegetables, offal, nuts.
Vitamin B3 / Niacin/ Nicotinic Acid / Nicotinamide
Poultry, fish, peanuts, almonds, potatoes, yeast extract, hard cheese, haricot beans.
Vitamin B5 / Pantothenic Acid
Meat, whole grains, legumes, yeast.
Vitamin B6 / Pyridoxine
Fish, poultry, lean meat, whole grain cereals, walnuts, butterbeans, bananas, peanuts.
Vitamin B12 / Cyanoco-Balamin / Cobalamin
Eggs, oily fish, cheese, alfalfa sprouts.
Biotin (Classified as both Vitamin H/ and B Vitamin)
Yeast, eggs, milk, cheese, soya beans, peanuts, walnuts, beans, cauliflower.
Widely available in food.
Folic Acid / Folate / Folacin
Green leafy vegetables, broccoli, spinach, asparagus, melons, pumpkins, peanuts, butter beans, carrots, egg yolk, apricots, avocado, tomatoes.
Vitamin C / Ascorbic Acid
Citrus fruit, nectarines, strawberries, melons, vegetables, tomatoes, potatoes. Most other fruits and vegetables contain some vitamin C.
Vitamin D / Calciferol
Oily fish, oysters, egg yolks, blue cheese, cream.
Vitamin E / Tocopherols
Vegetable oils, margarine, green vegetables, wheat germ, eggs, corn, nuts, seeds, olives.
Green leafy vegetables, fruits, cereals, meat, soybeans.
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