Food Facts
Several studies have suggested that the best benefits of vitamins and minerals come when they’re taken from food rather than at a supplement. Here is how you can get your daily dose of vitamins and minerals:
Vitamin
Food Sources
Vitamin A
Meat, dairy products
Beta Carotene
Green leafy vegetables; yellow and orange
fruit and vegetables (carrot,
papaya, pumpkin)
B1
Cereal Vegetables
B2
Meat, beans, peanuts, leafy greens
B3
Cereals
B6
Meat, pulses, wheat
B12
Liver, meat, eggs
Folic Acid
Fermented foods containing yeast
(bread, idly, etc); fruit; leafy vegetables
Pantothenic acid
Liver, yeast, egg yolk, milk, soya
Biotin
Egg, peanuts, cheese, chicken
Vitamin C
Citrus fruit, potatoes, green vegetables
Vitamin D
Sunlight
Vitamin E
Almonds, vegetable oils, cereals, leafy greens
Minerals
Good Sources
Calcium
Dairy products, bony fish, leafy greens
Phosphorus
Supplied by normal eating
Iodine
Iodised salt
Magnesium
Fruits, vegetables, pulses and whole grains
Zinc
Seeds, e.g. til (sesame)
Potassium
Cereals, pulses and legumes, leafy greens
Copper, Selenium
and Chromium
Most people get these enough from their diet
