Vitamin Food Sources Flashcards
Vitamin A: Retinol
ANIMAL SOURCES: beef, liver, milk, butter, cheese, cream, egg yolk, fortified milk, margarine, and ready to eat cereals
Vitman A: Beta-carotene
GREENS: turnip, beets, mustard, spinach, kale, broccoli, carrots, peaches, sweet potatoes, squash, cantaloupe
B1 (Thiamine)
Whole grains and enriched breads and cereals, liver, nuts, wheat germ, pork, dried peas and beans
B2 (Riboflavin)
Milk and other dairy products, whole grain and enriched breads and cereals, liver, eggs, meat, spinach
B3 (Niacin)
All protein foods, whole grain and enriched bread and cereals
B6
Meats, fish, poultry, fruits, green leafy veggies, whole grains, nuts, dried peas and beans
B9 (Folate)
Liver, okra, spinach, asparagus, dried peas and beans, seeds, OJ, breads, cereals, and other grains are fortified with folic acid
B12
ANIMAL PRODUCTS: meat, fish, shellfish, milk, dairy products, eggs
Biotin
Eggs, liver, milk, and dark green veggies
Vitamin C
Citrus fruits and juices, red and green peppers, broccoli, cauliflower, brussel sprouts, cantaloupe, kiwifruit, mustard greens, strawberries, and tomatoes
Vitamin D
Sunlight to skin, cod liver oil, oysters, most fish, egg yolks, fortified milk, some ready to eat cereals, and margarine
Vitamin E
Vegetable oils, margarine, salad dressings, nuts, seeds, wheat germ, dark green veggies, whole grains, fortified cereals
Vitamin K
Brussel sprouts, broccoli, cauliflower, spinach, loose leaf lettuce, carrots, green beans, asparagus, eggs