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Vitamins - Food Sources

Food Sources:

FAT-SOLUBLE VITAMINS

Vitamin A:

  • Eggs
  • Meat
  • Milk
  • Cheese
  • Cream
  • Liver
  • Kidney
  • Cod
  • Halibut fish oil

Vitamin D:

  • Cheese
  • Butter
  • Margarine
  • Cream
  • Fortified milk
  • Fish
  • Oysters
  • Cereals

Vitamin E:

  • Wheat germ
  • Corn
  • Nuts
  • Seeds
  • Olives
  • Spinach and other green leafy vegetables
  • Asparagus
  • Vegetable oils and products made from vegetable oils, such as margarine

Vitamin K:

  • Cabbage
  • Cauliflower
  • Spinach
  • Soybeans
  • Cereals

WATER-SOLUBLE VITAMINS

Folate:

  • Green, leafy vegetables
  • Fortified foods

Niacin (B3):

  • Dairy products
  • Poultry
  • Fish
  • Lean meats
  • Nuts
  • Eggs
  • Legumes
  • Enriched breads and cereals

Pantothenic acid and biotin

  • Eggs
  • Fish
  • Dairy products
  • Whole-grain cereals
  • Legumes
  • Yeast
  • Broccoli and other vegetables in the cabbage family
  • White and sweet potatoes
  • Lean beef

Thiamine (B1):

  • Fortified breads, cereals, and pasta
  • Whole grains
  • Lean meats
  • Fish
  • Dried beans
  • Peas
  • Soybeans
  • Dairy products
  • Fruits and vegetables

Vitamin B12:

  • Meat
  • Eggs
  • Poultry
  • Shellfish
  • Milk and milk products

Vitamin C (ascorbic acid)

  • Citrus fruits and juices
  • Strawberries
  • Tomatoes
  • Broccoli
  • Turnip and other greens
  • Sweet and white potatoes
  • Cantaloupe

Most other fruits and vegetables contain some vitamin C; fish and milk contain small amounts.

  • Reviewed last on: 3/9/2009
  • Linda Vorvick, MD, Family Physician, Seattle Site Coordinator, Lecturer, Pathophysiology, MEDEX Northwest Division of Physician Assistant Studies, University of Washington School of Medicine. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

References

Hamrick I, Counts SH. Vitamin and mineral supplements. Wellness and Prevention. December 2008:35(4);729-747.

Mason JB. Vitamins, trace minerals, and other micronutrients. In: Goldman L, Ausiello D, eds. Cecil Medicine. 23rd ed. Philadelphia, Pa: Saunders Elsevier; 2007:chap 237.

Anderson RA. Prescribing antioxidants. In: Rakel D, ed. Integrative Medicine. 2nd ed. Philadelphia, Pa: Saunders Elsevier; 2007: chap 103.

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997- A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.
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