Vitamins and Sources

Vitamin A: Carrots, Sweet Potatoes, Meat, Fish, Eggs, Orange, Yellow fruits and vegetables.

Vitamin B1: Fish, Pork, Nuts, Sunflower seeds, Bread, Soya beans.

Vitamin B2: Yeast extract, Wheat bran, Asparagus, Cheese, Bananas, Meat, Green beans, Almonds, Cottage, Tomatoes, Turkey.

Vitamin B3: Yeast, Meat, Fish, Milk, Eggs, Vegetables, Beans, Cereal grain.

Vitamin B5: Mushrooms, Cheese, Oily Fish, Avocados, Eggs, Lean Pork, Chicken, Sweet potatoes.

Vitamin B6: Sunflower seeds, Pistachio nuts, Fish, Turkey, Lean Pork, Dried fruit, Lean Beef.

Vitamin B7: Beans, Lentils, Greens like Spinach and Lettuce, Asparagus, Oranges.

Vitamin B9: Green vegetables, Bread, Cereals, Pasta, Beans, Lentis, Spinach, Asparagus, Lettuce.

Vitamin B12: Shellfish, Crab, Mackerel, Fortified Soya products, Cheese, Skim Milk, Red Meat.

Vitamin C: Oranges, Cabbage, Tomatoes, Potatoes, Green Pepper.

Vitamin D: Cod liver oil, Salmon, Margarine,Tuna, Cheddar cheese, Mackerel.

Vitamin E: Wheat germ oil, Sunflower oil, Sunflower seed, Peanut.

Vitamin K: Broccoli, Cabbage, Spinach, Cheese, Cereals.