
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, Brussels 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 |
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 |
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 |
Get In Touch
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Open:
Monday-Saturday
9 am – 6 pm
3769 Parris Bridge Rd
Boiling Springs, SC
29316
864.578.0446
market@
BelueFarms.com