Food Sources of Vitamins and Minerals Whole foods are the best source of vitamins and minerals. The table below provides examples of nutritious foods to incorporate into your diet and the vitamins and minerals they provide.
Vitamins
Minerals
WATER-SOLUBLE
MAJOR
Vitamin B-1 : ham, soy milk, watermelon, acorn squash Vitamin B-2 : milk, yogurt, cheese, whole and enriched grains and cereals. Vitamin B-3 : meat, poultry, fish, fortified and whole grains, mushrooms, potatoes Vitamin B-5 : chicken, whole grains, broccoli, avocados, mushrooms Vitamin B-6 : meat, fish, poultry, legumes, tofu and other soy products, bananas Vitamin B-7 : whole grains, eggs, soybeans, fish Vitamin B-9 : fortified grains and cereals, asparagus, spinach, broccoli, legumes (black-eyed peas and chickpeas), orange juice Vitamin B-12 : meat, poultry, fish, milk, cheese, fortified soymilk, and cereals Vitamin C : citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts
Calcium : yogurt, cheese, milk, salmon, leafy green vegetables
Chloride : salt
Magnesium : spinach, broccoli, legumes, seeds, whole wheat bread Potassium : meat, milk, fruits, vegetables, grains, legumes
Sodium : salt, soy sauce, vegetables
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