11 VITAMINS AND THEIR SOURCES

1.    Vitamin A (Retinol) -  carrots, fortified milk products, melon & calf’s liver

2.    Vitamin B (Thiamine) – nuts, pork, peas &whole grains

3.    Vitamin B2 –(Riboflavin) – meats, eggs, cheese

4.   Vitamin B6- (Pyridoxine) – fish, vegetables, whole-grain products, fruit

5.  Vitamin B 12( cyanocobalamin) – beef, milk, poultry, seafood

6. Niacin (Nicotinic Acid) – fish, whole grain products, meat and poultry, peanuts

7.    Folic Acid – offal, green leafy vegetables, nuts

8. Vitamin C (Ascorbic Acid) - citrus fruits, broccoli, Strawberries, green peppers

9.    Vitamin D – oily fish, fortified cereals and breads, fortified margarine, eggs

10 .Vitamin E - (Tocopherol) – vegetable oils, green leafy vegetables, seafood, egg yolks

11 Vitamin K-  green leafy vegetables, pork liver, fruit, grain products, cauliflower