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Vitamins A to Z

bright green Brussels sprouts in a dark brown bowl

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.


VitaminExcellent Sources
APeaches, tomatoes, cantaloupe, watermelon, kale, leeks, okra, sweet potatoes, butternut squash, mango, peppers
BLeafy greens, beans, broccoli, corn, cabbage , peppers, milk, eggs, nuts, cheese, whole grains, meats
CStrawberries, peaches, citrus fruits, greens, sweet potatoes, green peppers, asparagus, squash, corn, tomatoes, mango
DDairy products, fish, fortified cereals, mushrooms
EEggs, tomatoes, squash, blueberries, asparagus, peaches, broccoli, sunflower seeds, almonds, peanut butter, vegetable oils
Folic AcidLeafy vegetables, breads, asparagus, broccoli, corn, peas, oranges, beans, sunflower seeds
IEggs, beef, beans, lentils
KGreen beans, broccoli, spinach, collards, Brussels sprouts, cabbage, cauliflower, cucumber, tomatoes, blueberries
LycopeneTomatoes, watermelon, carrots, red peppers, grapefruit, mango, asparagus, red cabbage
MagnesiumMilk, corn, okra, asparagus, tomatoes, leafy greens, and carrots
NiacinBeef, poultry, pork, fish, brown rice, mushrooms, peas, sunflower seeds, avocado, fortified cereals
Omega (fatty acids)Fish (salmon, tuna, mackerel, sardines, herring, halibut, trout, oysters), whole grains, nuts (especially walnuts), seeds, peanut butter, eggs, milk and yogurt, healthy oils, Brussels sprouts, kale, parsley and spinach
PotassiumSweet potatoes, yogurt, cantaloupe, strawberries, bananas, beans
SeleniumSeafood, nuts, beef, poultry, vegetables
ZincBeef, beans, seafood, fortified cereals, berries, pumpkin, Brussels sprouts, peas, corn, leafy greens

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