Vitamins (Where to get them from? (B-12: Meat, poultry, fish, milk, cheese…
Where to get them from?
B-3: meat, poultry, fish, fortified and whole grains, mushrooms, potatoes
B-5: chicken, whole grains, broccoli, avocados, mushrooms.
B-2: milk, yogurt, cheese, whole and enriched grains and cereals.
B-6: meat, fish, poultry, legumes, tofu and other soy products, bananas
B-1: ham, soymilk, watermelon, acorn squash.
B-7: Whole grains, eggs, soybeans, fish
B-12: Meat, poultry, fish, milk, cheese, fortified soymilk and cereals
B-9: Fortified grains and cereals, asparagus, spinach, broccoli, legumes (black-eyed peas and chickpeas), orange juice
Vitamin C: Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts
Vitamin D: Fortified milk and cereals, fatty fish
Vitamin E: vegetables oils, leafy green vegetables, whole grains, nuts
Vitamin A: beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots, pumpkins, spinach, mangoes
Vitamin K: Cabbage, eggs, milk, spinach, broccoli, kale
boost immune system
help shore up bones
convert food into energy
Vitamin A is important for normal vision and immune function.
Vitamin D is needed for bone health.