Aa
vitamin Sources
Using the Food Diary has given me a great insight into my food values and what I need to be looking to eat and not eat.....Thought this wold be a nice little reminder for people about where to get the vitamins and minerals from:
Vitamin A: cheese, eggs, oily fish (such as mackerel), milk, fortified margarine and yoghurt, liver.
Vitamin B6: pork, chicken, turkey, cod, bread, whole cereals (such as oatmeal, wheatgerm and rice), eggs, vegetables, soya beans, peanuts, milk, potatoes and some fortified breakfast cereals.
Vitamin B12: meat, salmon, cod, milk, cheese, eggs, yeast extract, and some fortified breakfast cereals.
Vitamin C:peppers, broccoli, Brussels sprouts, sweet potatoes, oranges and kiwi fruit.
Vitamn D: oily fish, eggs, margarine, breakfast cereals and powdered milk.
Vitamin E: soya, corn and olive oil, nuts and seeds, and wheatgerm
Vitamin K: broccoli and spinach, and in vegetable oils and cereals. Small amounts can also be found in meat (such as pork), and dairy foods (such as cheese).
Biotin: meat such as kidney, eggs and some fruit and vegetables, especially dried mixed fruit
Calcium: milk, cheese and other dairy foods, green leafy vegetables (such as broccoli, cabbage and okra, but not spinach), soya beans, tofu, soya drinks with added calcium, nuts, bread and anything made with fortified flour, and fish where you eat the bones, such as sardines and pilchards.
Chromium: meat, whole grains (such as wholemeal bread and whole oats), lentils and spices
Copper: nuts, shellfish and offal
Folate: broccoli, Brussels sprouts, asparagus, peas, chickpeas and brown rice,fortified breakfast cereals, some bread and some fruit (such as oranges and bananas).
Iodine: sea fish and shellfish,cereals and grains but the levels vary depending on the amount of iodine in the soil where the plants are grown. In the UK, iodine can also be found in cows' milk
Iron: liver, meat, beans, nuts, dried fruit (such as dried apricots), whole grains (such as brown rice), fortified breakfast cereals, soybean flour and most dark green leafy vegetables (such as watercress and curly kale.
Magnesium: green leafy vegetables (such as spinach) and nuts. Good sources include bread, fish, meat and dairy foods
Maganese: bread, nuts, cereals and green vegetables (such as peas and runner beans), tea.
Molybdenum: Foods that grow above ground - such as peas, leafy vegetables (including broccoli and spinach) and cauliflower, nuts, tinned vegetables, and cereals such as oats.
Niacin: beef, pork, chicken, wheat flour, maize flour, eggs and milk
Pantothenic acid: is found in virtually all meat and vegetable foods. Good sources include chicken, beef, potatoes, porridge, tomatoes, kidney, eggs, broccoli and whole grains such as brown rice and wholemeal bread.
Phosphorus: red meat, dairy foods, fish, poultry, bread, rice and oats
Potassium: fruit (such as bananas), vegetables, pulses, nuts and seeds, milk, fish, shellfish, beef, chicken, turkey and bread
Riboflavin: milk, eggs, fortified breakfast cereals, rice and mushrooms
Selenium: brazil nuts, bread, fish, meat and eggs
Sodium: Salt is found naturally at low levels in all foods, but high levels are added to many processed foods such as ready meals, meat products such as bacon, some breakfast cereals, cheese, some tinned vegetables, some bread and savoury snacks
Thiamin: pork, vegetables, milk, cheese, peas, fresh and dried fruit, eggs, wholegrain breads and some fortified breakfast cereals
Zinc: meat, shellfish, milk and dairy foods such as cheese, bread, and cereal products such as wheatgerm
Vitamin A: cheese, eggs, oily fish (such as mackerel), milk, fortified margarine and yoghurt, liver.
Vitamin B6: pork, chicken, turkey, cod, bread, whole cereals (such as oatmeal, wheatgerm and rice), eggs, vegetables, soya beans, peanuts, milk, potatoes and some fortified breakfast cereals.
Vitamin B12: meat, salmon, cod, milk, cheese, eggs, yeast extract, and some fortified breakfast cereals.
Vitamin C:peppers, broccoli, Brussels sprouts, sweet potatoes, oranges and kiwi fruit.
Vitamn D: oily fish, eggs, margarine, breakfast cereals and powdered milk.
Vitamin E: soya, corn and olive oil, nuts and seeds, and wheatgerm
Vitamin K: broccoli and spinach, and in vegetable oils and cereals. Small amounts can also be found in meat (such as pork), and dairy foods (such as cheese).
Biotin: meat such as kidney, eggs and some fruit and vegetables, especially dried mixed fruit
Calcium: milk, cheese and other dairy foods, green leafy vegetables (such as broccoli, cabbage and okra, but not spinach), soya beans, tofu, soya drinks with added calcium, nuts, bread and anything made with fortified flour, and fish where you eat the bones, such as sardines and pilchards.
Chromium: meat, whole grains (such as wholemeal bread and whole oats), lentils and spices
Copper: nuts, shellfish and offal
Folate: broccoli, Brussels sprouts, asparagus, peas, chickpeas and brown rice,fortified breakfast cereals, some bread and some fruit (such as oranges and bananas).
Iodine: sea fish and shellfish,cereals and grains but the levels vary depending on the amount of iodine in the soil where the plants are grown. In the UK, iodine can also be found in cows' milk
Iron: liver, meat, beans, nuts, dried fruit (such as dried apricots), whole grains (such as brown rice), fortified breakfast cereals, soybean flour and most dark green leafy vegetables (such as watercress and curly kale.
Magnesium: green leafy vegetables (such as spinach) and nuts. Good sources include bread, fish, meat and dairy foods
Maganese: bread, nuts, cereals and green vegetables (such as peas and runner beans), tea.
Molybdenum: Foods that grow above ground - such as peas, leafy vegetables (including broccoli and spinach) and cauliflower, nuts, tinned vegetables, and cereals such as oats.
Niacin: beef, pork, chicken, wheat flour, maize flour, eggs and milk
Pantothenic acid: is found in virtually all meat and vegetable foods. Good sources include chicken, beef, potatoes, porridge, tomatoes, kidney, eggs, broccoli and whole grains such as brown rice and wholemeal bread.
Phosphorus: red meat, dairy foods, fish, poultry, bread, rice and oats
Potassium: fruit (such as bananas), vegetables, pulses, nuts and seeds, milk, fish, shellfish, beef, chicken, turkey and bread
Riboflavin: milk, eggs, fortified breakfast cereals, rice and mushrooms
Selenium: brazil nuts, bread, fish, meat and eggs
Sodium: Salt is found naturally at low levels in all foods, but high levels are added to many processed foods such as ready meals, meat products such as bacon, some breakfast cereals, cheese, some tinned vegetables, some bread and savoury snacks
Thiamin: pork, vegetables, milk, cheese, peas, fresh and dried fruit, eggs, wholegrain breads and some fortified breakfast cereals
Zinc: meat, shellfish, milk and dairy foods such as cheese, bread, and cereal products such as wheatgerm
Yep I am the same - plus on here it isnt totally accurate as most food labels dont provide vitamin and mineral content so we are all getting more than what the diary reports show but it is interesting to read... :)
In the U.S. you can also get vit. D from milk and some yogurts. And in the U.S. you can get iodine from some table salts.
It hurts my brain trying to think of what combos of food I would have to eat to get all my vitamins in all the time. lol
It hurts my brain trying to think of what combos of food I would have to eat to get all my vitamins in all the time. lol
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