The Best Food Sources of Inadequate Vitamins / Minerals

Vitamin A: green leafy vegetables, cantaloupe, fish, liver, carrots, apricots, sweet potatoes
Vitamin D: sunlight, egg yolk, fortified milk
Vitamin E: Vegetables oils, whole grains, green vegetables
Vitamin K: green leafy vegetables
Vitamin C: citrus fruits, potatoes, papaya, green and yellow vegetables
Vitamin B1: grains, wheat germ, pork, liver


Vitamin B2: liver, kidney, meat, milk (animal proteins)
Vitamin B3: protein foods especially peanuts
Vitamin B6: meat, wheat, corn, yeast, pork, liver
Vitamin B12: liver, meat, milk
Biotin: brown rice, cracked wheat, lentils, oats, peas, soybeans, walnuts, sunflower seeds
Folate: liver, kidney, green leafy vegetables, citrus fruits
Pantothenic acid: animal foods, grains, legumes
Calcium: dairy, green leafy vegetables, legumes
Chromium: yeast, oysters, potatoes, liver
Copper, liver, kidney, shellfish
Iodine: iodized salt, seafood
Iron: organ meats, egg yolk, fish
Magnesium: most foods but especially halibut, nuts, soybeans
Molybdenum: nuts, leafy vegetables, oats, peas
Phosphorus: animal proteins
Potassium: fruit, vegetables, meat
Selenium: soil, grins, beef, fish, poultry, dairy
Zinc: animal proteins