Healthy Foods Loaded With Vitamins

Vitamin A – FRUITS: Apricots, mangoes, carrots, peaches, pumpkins

VEGETABLES: Hot chili peppers, sweet potatoes, spinach, red peppers, turnips, butternut squash

MEAT & DAIRY: Tuna, fish, eggs

Vitamin B6 –FRUITS: Bananas

VEGETABLES: Avocados, carrots, potatoes

GRAINS: Whole-grain cereals, brown rice, peanuts, walnuts, oats, sunflower seeds

MEAT & DAIRY: Chicken, beef, eggs, turkey, chicken

Vitamin C –FRUITS: Oranges, pink grapefruit, strawberries, kiwi fruit, orange juice, lemons, mangoes

VEGETABLES: Red and green peppers, brussels sprouts, cabbage, cauliflower, broccoli, asparagus, kale, onions, radishes, watercress

Vitamin D –VEGETABLES: Mushrooms

GRAINS: Fortified cereals

MEAT & DAIRY: Sardines, salmon, eggs, fortified milk, herring, liver, tuna, cod liver oil, margarine

Vitamin B12 –MEAT & DAIRY: Salmon, tuna, liver, milk, shellfish, meat, cheese

GRAINS: Fortified breakfast cereals

Vitamin E –GRAINS: Vegetable and nut oils, corn, spinach, whole grains, wheat germ, sunflower seeds, almonds

NUTS & SEEDS: Almonds, sunflower seeds, hazelnuts

Folic Acid – FRUIT: Dates, oranges

VEGETABLES: Asparagus, spinach, broccoli, brussels sprouts, green leafy vegetables, mushrooms

GRAINS: Barley, bran, brown rice, pinto beans, split peas, whole grains, lentils

MEAT & DAIRY: Beef, cheese, chicken, lamb, liver, milk, pork, tuna

Iron –MEAT: Beef, chicken, liver, tofu, oysters

VEGETABLES: Green leafy vegetables, spinach, kale, cauliflower, broccoli

GRAINS: Lentils, kidney beans, soybeans

Zinc –VEGETABLES: Mushrooms

GRAINS: Whole grains, nuts, pecans, pumpkin and sunflower seeds, lentils

MEAT: Dark meat turkey, beef, lamb, eggs, yogurt, fish, liver, sardines

Calcium –FRUIT: Figs, oranges, rhubarb, raisins

VEGETABLES: Peas and beans, dark leafy greens, green cabbage, cauliflower, carrots

GRAINS: Almonds, sesame seeds, chickpeas

MEAT: All dairy products except butter, mackerel, salmon, tofu, soy milk

Magnesium –FRUIT: Bananas, grapefruit, lemons, apples, apricots

VEGETABLES: Avocados, spinach, broccoli, yogurt, baked potatoes, green leafy vegetables

GRAINS: Brown rice, oatmeal, nuts, sesame seeds, wheat

MEAT: Haddock, tofu, salmon

Potassium – FRUIT: Bananas, raisins, apricots, oranges, dates, watermelon, prunes

VEGETABLES: Avocados, broccoli, spinach, carrots, potato, sweet potato, mushrooms, peas

GRAINS: Lentils, peanuts

MEAT: Milk, yogurt and lean meats