Foods that contain essential vitamins

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Vitamin A (beta carotene)

Found in fish, liver and particularly in green and yellow fruits and vegetables. Also in  apricots, asparagus, beets, broccoli, butter, cantaloupe, carrots, cheese, garlic, green olives, milk products, fresh mustard, papaya, parsley, peaches, prunes, red peppers, sweet potatoes, spinach, pumpkin and watercress.

Vitamin B Complex

Found in dairy products such as cheese, eggs and milk, in meat and poultry and in nuts and vegetables that are high in protein. Also in broccoli, beans, brown rice, cabbage, cauliflower, fish, oatmeal, raisins, spinach, asparagus, peanut butter, brussel sprouts, whole grains, and yogurt.

Vitamin B12

Found in beef, blue cheese, other cheese, clams, crab, fish, eggs, herring, kidney, liver, mackerel, milk, other milk products, pork, seafood and tofu. It is not found in vegetables - only in animal sources.

Vitamin C

Found in green vegetables, berries, citrus fruits (like grapefruit, lemons and oranges), asparagus, broccoli, beef liver, brussel sprouts, cantaloupe, cauliflower, citrus fruits, mangos, sweet peppers, pineapple, radishes, spinach, strawberries, and tomatoes. (you can find vitamin C in just about all fresh fruits and vegetables).

Vitamin D

Found in fish and dairy products fortified with vitamin D, eggs, butter, milk, oatmeal, salmon, sardines, sweet potatoes and tuna. Vitamin D can be converted from the action of sunlight on the skin.

Vitamin E

Found in vegetable oils, whole grains, dark leafy green vegetables, nuts (specifically almonds) seeds, spinach, herring, kale, peanuts, brown rice, cornmeal, eggs, milk, oatmeal, organ meats, sweet potatoes, soy beans, unrefined cereal and wheat germ.

Vitamin K

Found in alfalfa, broccoli, dark green leafy vegetables, soybeans, brussel sprouts, cabbage, cauliflower, egg yolks, liver, oatmeal, rye, and wheat.

Folic Acid

Found in beans, beef, bran, barley, brown rice, cheese, chicken, dates, green leafy vegetables, lamb, lentils, liver, milk, oranges, organ meats, split peas, pork, root vegetables (such as carrots), salmon, tuna, whole grains, whole wheat and yeast.

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