Source Of Vitamins

The following is a general outline of the various food sources of the more common vitamins:

Vitamin A – beef liver, fatty fish, milk, egg yolks and cheese.

Vitamin C – oranges, Brussels sprouts, strawberries, broccoli, collard greens.

Vitamin D – canned sardines, mackerel, herring, shrimp, fortifies milk.

Beta carotene – peaches, sweet potatoes, carrots, spinach, acorn squash.

Vitamin E – wheat germ oil, safflower oil, sunflower oil, spinach, wheat germ, better, eggs and oats.

Vitamin K – turnip green, broccoli, cabbage, spinach and beef liver.

Vitamin B1 (thiamine) – wheat germ, ham, beef liver, peanuts, green peas, pork, and brown rice.

Vitamin B2 (riboflavin) – beef liver, milk, yoghurt, avocados, collard greens and yeast.

Vitamin B3 (niacin) – chicken, salmon, beef, peanut butter,potatoes, sunflower seeds and prunes.

Vitamin B% (Pantothenic acid) – beef liver, eggs, avocados,mushrooms, milk, nuts and green vegetables. Vitamin B6 (pyridoxine) – bananas, avocados, beef, chicken, fish, seeds and cabbage.

Vitamin B12 (cobalamin) – beef liver, clams, tuna, yoghurt, milk, cheese and eggs.

Folic acid (vitamin BC) – beef liver, spinach, orange juice, romaine lettuce, beets, carrots, egg yolk, avocados and apricots.

Biotin – beef liver, almonds, peanut butter, eggs, oat bran, unpolished rice, meat and dairy products

* Dr. Ram Bahadur Bohara is the Chairman of the of Nepal Alternative Medical Development and Advisor of Science Infotech.