Vitamins A to Z

leafy kale

Fresh fruits, vegetables, dairy products, meats and grains combine for a healthy diet. Here’s a quick chart to remember your produce p’s and q’s.

Vitamin

Excellent Sources

A

Peaches, tomatoes, cantaloupe, watermelon, kale, leeks, okra, sweet potatoes, butternut squash, mango, peppers

B

Leafy greens, beans, broccoli, corn, cabbage , peppers, milk, eggs, nuts, cheese, whole grains, meats

C

Strawberries, peaches, citrus fruits, greens, sweet potatoes, green peppers, asparagus, squash, corn, tomatoes, mango

D

Dairy products, fish, fortified cereals, mushrooms

E

Eggs, tomatoes, squash, blueberries, asparagus, peaches, broccoli, sunflower seeds, almonds, peanut butter, vegetable oils

Folic Acid

Leafy vegetables, breads, asparagus, broccoli, corn, peas, oranges, beans, sunflower seeds

I

Eggs, beef, beans, lentils

K

Green beans, broccoli, spinach, collards, brussel sprouts, cabbage, cauliflower, cucumber, tomatoes, blueberries

Lycopene

Tomatoes, watermelon, carrots, red peppers, grapefruit, mango, asparagus, red cabbage

Magnesium

Milk, corn, okra, asparagus, tomatoes, leafy greens, and carrots

Niacin

Beef, poultry, pork, fish, brown rice, mushrooms, peas, sunflower seeds, avocado, fortified cereals

Potassium

Sweet potatoes, yogurt, cantaloupe, strawberries, bananas, beans

Selenium

Seafood, nuts, beef, poultry, vegetables

Zinc

Beef, beans, seafood, fortified cereals, berries, pumpkin, Brussels sprouts, peas, corn, leafy greens