Food Facts
Several studies have suggested that the best benefits of vitamins and minerals come when they’re taken from food rather than at a supplement. Here is how you can get your daily dose of vitamins and minerals:
| Vitamin | Food Sources |
|---|---|
| Vitamin A | Meat, dairy products |
| Beta Carotene | Green leafy vegetables; yellow and orange fruit and vegetables (carrot, papaya, pumpkin) |
| B1 | Cereal Vegetables |
| B2 | Meat, beans, peanuts, leafy greens |
| B3 | Cereals |
| B6 | Meat, pulses, wheat |
| B12 | Liver, meat, eggs |
| Folic Acid | Fermented foods containing yeast (bread, idly, etc); fruit; leafy vegetables |
| Pantothenic acid | Liver, yeast, egg yolk, milk, soya |
| Biotin | Egg, peanuts, cheese, chicken |
| Vitamin C | Citrus fruit, potatoes, green vegetables |
| Vitamin D | Sunlight |
| Vitamin E | Almonds, vegetable oils, cereals, leafy greens |
| Minerals | Good Sources |
| Calcium | Dairy products, bony fish, leafy greens |
| Phosphorus | Supplied by normal eating |
| Iodine | Iodised salt |
| Magnesium | Fruits, vegetables, pulses and whole grains |
| Zinc | Seeds, e.g. til (sesame) |
| Potassium | Cereals, pulses and legumes, leafy greens |
| Copper, Selenium and Chromium | Most people get these enough from their diet |