Table 1.

Main vitamin food sources.

Vitamin	Plant sources/fungi	Animal sources	Recommended Dietary Allowances (according to National Institutes of Health)
C	Fruits: especially citrus fruits, strawberries, sea buckthorn, rosehip, blackcurrants, papayas, mangoes, kiwifruit, pineapple, cantaloupe, fruit juices; Vegetables: red and green bell peppers, broccoli, cauliflower, parsley, tomatoes, potatoes, spinach, fortified cereals; Dietary supplements.	Chicken and lamb liver, calf and beef liver, pork liver, human breast milk, shells, cod roe.	Adults (men)90 mg Adults (women)75 mg
B1	Fresh fruits (banana, orange), peas, nuts, pistachios, black beans, lentils, brown rice, fortified breakfast cereals, whole grain breads.	Pork products (cured ham, pork tenderloin, salami), fish (tuna, trout, catfish).	Adults (men) 1.2 mg Adults (women) 1.1 mg
B2	Mushrooms, asparagus, artichokes, nuts, fortified cereals.	Meat (chicken, beef, turkey), fish, eggs, milk, plain yoghurt, cheese.	Adults (men) 1.3 mg Adults (women) 1.1 mg
B3	Peanut butter, brown rice, wheat flour, whole grain foods, enriched breads and cereals, nuts, bananas, vegetables (asparagus, leafy green vegetables, mushrooms).	Red meat (beef, pork), liver, poultry, fish.	Adults (men) 16 mg Adults (women) 14 mg
B5	Whole grains, broccoli, lentils, cauliflower, tomatoes, avocados, mushrooms, nuts, bananas, sunflowers seeds.	Chicken (liver), tuna, salmon, eggs, milk, yogurt, buttermilk.	Adults 5 mg
B6	Leafy green vegetables, peanuts, beans, soya beans, wheatgerm, oats, bananas, some fortified breakfast cereals.	Meat: pork, poultry (chicken, turkey), beef liver, some fish (salmon, tuna), milk.	Adults 1.3 mg
B7	Avocados, sweet potato, nuts, seeds, wheat bran, baker's yeast.	Organ meats, whole eggs, oysters, salmon.	-
B9	Broccoli, Brussels sprouts leafy green vegetables (cabbage, kale, spring greens and spinach), peas, chickpeas and kidney beans, rice, breakfast cereals fortified with folic acid, orange juice.	Beef liver, seafood.	Adults 400 mcg
B12	Fortified breakfast cereals.	Meat, fish (salmon, trout), clams, poultry, eggs, milk, cheese, yogurt.	Adults 2.4 mcg
D	Fortified cereals, fortified juices, mushrooms.	Egg yolks, beef liver, fish liver oils, fatty fish, sardines, fortified milk, fortified margarine; the skin can make vitamin D (exposed to sunlight).	Adults 15 mcg (600 IU)
A	Beta-carotene sources - leafy, dark green vegetables (lettuces, broccoli, spinach), other vegetables (carrots, winter squash, sweet potatoes, pumpkin), dark orange fruits (apricots, cantaloupe), and other fruits (mangoes), squash.	Retinol sources- milk, butter, fortified margarine, cheese, cream fortified milk, eggs, liver.	Adults (men) 900 mcg of retinol activity equivalents Adults (women) 700 mcg of retinol activity equivalents
E	Polyunsaturated plant oils (soybean, corn, cottonseed, safflower), leafy green vegetables (broccoli, spinach, etc.), whole-grain products, nuts (like peanuts and almonds) and seeds, wheat germs, red bell pepper, asparagus, mango, avocado.	Goose meat, egg yolks, rainbow trout, Atlantic salmon.	Adults 15 mg
K	Green leafy vegetables - leaf cabbage, collard greens, and spinach; Green vegetables - broccoli, Brussels sprouts, and asparagus; cereal grains, vegetable oils; Carot juice, pomegranate juice; Also produced in the intestinal tract by bacteria (K2 form).	Chicken breast, ham, cheese, ground beef.	Adults (men) 120 mcg Adults (women) 90 mcg
F	Oils: flaxseed, corn, soybean, canola, sesame, mustard; Nuts (pecan, Brasil, pine); Leafy green vegetables (spinach, broccoli, and Brussels sprouts).	Fish (salmon, tuna), meat.	Adults (men) 1.6 g Adults (women) 1.3 g