FAT-SOLUBLE VITAMINS

Vitamin A:

• Eggs
• Meat
• Milk
• Cheese
• Cream
• Liver
• Kidney
• Cod
• Halibut fish oil

Vitamin D:

• Cheese
• Butter
• Margarine
• Cream
• Fortified milk
• Fish
• Oysters
• Cereals

Vitamin E:

• Wheat germ
• Corn
• Nuts
• Seeds
• Olives
• Spinach and other green leafy vegetables
• Asparagus
• Vegetable oils and products made from vegetable oils, such as margarine

Vitamin K:

• Cabbage
• Cauliflower
• Spinach
• Soybeans
• Cereals

WATER-SOLUBLE VITAMINS

Folate:

• Green, leafy vegetables
• Fortified foods

Niacin (B3):

• Dairy products
• Poultry
• Fish
• Lean meats
• Nuts
• Eggs
• Legumes
• Enriched breads and cereals

Pantothenic acid and biotin

• Eggs
• Fish
• Dairy products
• Whole-grain cereals
• Legumes
• Yeast
• Broccoli and other vegetables in the cabbage family
• White and sweet potatoes
• Lean beef

Thiamine (B1):

• Fortified breads, cereals, and pasta
• Whole grains
• Lean meats
• Fish
• Dried beans
• Peas
• Soybeans
• Dairy products
• Fruits and vegetables

Vitamin B12:

• Meat
• Eggs
• Poultry
• Shellfish
• Milk and milk products

Vitamin C (ascorbic acid)

• Citrus fruits and juices
• Strawberries
• Tomatoes
• Broccoli
• Turnip and other greens
• Sweet and white potatoes
• Cantaloupe

Most other fruits and vegetables contain some vitamin C; fish and milk contain small amounts.