Vitamins A to Z
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
Visit our store, give us a call, or send us a note.
Open:
Monday-Saturday
9 am – 6 pm
3769 Parris Bridge Rd
Boiling Springs, SC
29316
864.578.0446
market@
BelueFarms.com