Table 1.
Main sources of vitamins.
| Vitamins | Sources | |
|---|---|---|
| A (retinol) | Plant products: dark green leafy vegetables (i.e., spinach, broccoli), carrot, tomato, cabbage, winter squash, sweet potato, water melon, cantalope, deep orange fruits (i.e., papaya, mango, apricot); | |
| Animal products: butter, cream cheese, egg, cod liver oil, beef, liver, salmon | ||
| B Complex | B1 (thiamin) | Plant products: cereal grain, nut, bean, cauliflower, asparagus, orange, potato, brown rice, winter squash; |
| Animal products: meat (i.e., pork, beef); liver, egg, fish (i.e., tuna, trout, seafood) | ||
| B2 (riboflavin) | Plant products: cruciferous vegetables (i.e., broccoli, brussels sprout, spinach), mushroom, almond, nut, avocado; | |
| Animal products: milk, cheese, egg, red meat (i.e., beef), chicken | ||
| B3 (niacin) | Plant products: date, nut, peanut, cereal grain, beans, tofu, pumpkin; | |
| Animal products: meat (i.e., pork, beef, lamb), liver, chicken, fish (i.e., tuna, salmon, sardine), egg | ||
| B6 (pyridoxine) | Plant products: banana, chickpea, potato, sweet potato, tofu, pistachio, avocado; | |
| Animal products: meat (i.e., pork, beef), chicken, fish (i.e., tuna, snapper) | ||
| B9 (folate) | Plant products: cereal grain, dark green leafy vegetables (i.e., spinach, romaine lettuce, asparagus, broccoli, brussels sprout), nut, peas, bean, avocado, mango, orange; Animal products: egg, liver, seafood | |
| B12 (cobalamin) | Animal products: fish (i.e., trout, salmon, tuna, clam), red meat (i.e., beef), liver, ham, egg, cheese | |
| C (L-ascorbic acid) | Plant products: green leafy vegetables (i.e., broccoli, brussels sprout, spinach), cauliflower, green and red peppers, winter squash, tomato, sweet and white potatoes, many fruits (i.e., papaya, kiwi, orange, strawberries) | |
| D (cholecalciferol) | Plant products: cereals, mushroom, | |
| Animal products: fish (i.e., salmon, sardine, herring, mackerel), cod liver oil, egg yolk, red meat, liver; | ||
| Sunlight exposure | ||
| E (tocopherol) | Plant products: nuts (especially almond), sunflower oil and seeds, soybean oil, avocado, beet greens, collard greens, spinach, pumpkin, red bell pepper, asparagus, mango, avocado | |