Vitamins and its sourse

Vitamins are grouped into two categories:

• Fat-soluble vitamins are stored in the body's fatty tissue. The four fat-soluble vitamins are vitamins A, D, E, and K. These vitamins are absorbed more easily by the body in the presence of dietary fat.
• There are nine water-soluble vitamins. The body must use water-soluble vitamins right away. Any leftover water-soluble vitamins leave the body through the urine. Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years.

Food Sources

FAT-SOLUBLE VITAMINS

Vitamin A:

• Dark-colored fruit
• Dark leafy vegetables
• Egg yolk
• Fortified milk and dairy products (cheese, yogurt, butter, and cream)
• Liver, beef, and fish

Vitamin D:

• Fish (fatty fish such as salmon, mackerel, herring, and orange roughy)
• Fish liver oils (cod's liver oil)
• Fortified cereals
• Fortified milk and dairy products (cheese, yogurt, butter, and cream)

Vitamin E:

• Avocado
• Dark green vegetables (spinach, broccoli, asparagus, and turnip greens)
• Margarine (made from safflower, corn, and sunflower oil)
• Oils (safflower, corn, and sunflower)
• Papaya and mango
• Seeds and nuts
• Wheat germ and wheat germ oil

Vitamin K:

• Cabbage
• Cauliflower
• Cereals
• Dark green vegetables (broccoli, Brussels sprouts, and asparagus)
• Dark leafy vegetables (spinach, kale, collards, and turnip greens)
• Fish, liver, beef, and eggs

WATER-SOLUBLE VITAMINS

Biotin:

• Chocolate
• Cereal
• Egg yolk
• Legumes
• Milk
• Nuts
• Organ meats (liver, kidney)
• Pork
• Yeast

Folate:

• Asparagus and broccoli
• Beets
• Brewer's yeast
• Dried beans (cooked pinto, navy, kidney, and lima)
• Fortified cereals
• Green, leafy vegetables (spinach and romaine lettuce)
• Lentils
• Oranges and orange juice
• Peanut butter
• Wheat germ

Niacin (vitamin B3):

• Avocado
• Eggs
• Enriched breads and fortified cereals
• Fish (tuna and salt-water fish)
• Lean meats
• Legumes
• Nuts
• Potato
• Poultry

Pantothenic acid:

• Avocado
• Broccoli, kale, and other vegetables in the cabbage family
• Eggs
• Legumes and lentils
• Milk
• Mushroom
• Organ meats
• Poultry
• White and sweet potatoes
• Whole-grain cereals

Thiamine (vitamin B1):

• Dried milk
• Egg
• Enriched bread and flour
• Lean meats
• Legumes (dried beans)
• Nuts and seeds
• Organ meats
• Peas
• Whole grains

Pyroxidine (vitamin B6):

• Avocado
• Banana
• Legumes (dried beans)
• Meat
• Nuts
• Poultry
• Whole grains (milling and processing removes a lot of this vitamin)

Vitamin B12:

• Meat
• Eggs
• Fortified foods such as soymilk
• Milk and milk products
• Organ meats (liver and kidney)
• Poultry
• Shellfish

NOTE: Animal sources of vitamin B12 are absorbed much better by the body than plant sources

Vitamin C (ascorbic acid):

• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Citrus fruits
• Potatoes
• Spinach
• Strawberries
• Tomato juice
• Tomatoes