HOME

>

TIPS

>

PEAKPERFORMANCE

VITAMIN

MAJOR SOURCES

 Fat Soluble Vitamins

Vitamin A

Carrots, sweet potatoes, cantaloupe, leafy greens, tomatoes, apricots, winter squash, red bell peppers, pink grapefruit, broccoli, mangoes, peaches, dairy products, eggs, milk, cheese, liver, fish oil

Vitamin D

Milk, fish oil, eggs, butter, fortified margarine, sunshine

Vitamin E

Vegetable oils, nuts & seeds, margarine, wheat germ, leafy greens, almonds, olives, asparagus

Vitamin K

Leafy greens, cauliflower, brocolli, cabbage, milk, soybeans, egg yolk, potatoes

Water Soluble Vitamins

Vitamin C

Citrus fruits and juices, strawberries, tomatoes, red & green peppers, broccoli, potatoes, kale, cauliflower, cantaloupe, Brussels sprouts

Thiamin (B1)

Whole grain breads and cereals, enriched breads and cereals, beans, pork, beef, lamb, poultry, fish, wheat germ, nuts, brewer's yeast

Riboflavin (B2)

Dairy products (milk and cheese), meat, fish, whole grain breads and cereals, enriched breads and cereals, leafy greens, beans, nuts (almonds), eggs

Niacin (B3 )

Nuts, red meats, poultry, fish, whole grain breads and cereals, enriched breads and cereals, dairy products, peanut butter, brewer's yeast

Pyridoxine (B6 )

Liver, salmon, walnuts, peanuts, wheat germ, bananas, grapes, carrots, peas, potatoes, beef, lamb, pork, poultry, whole grains

Folic Acid

Leafy greens (spinach, kale, parsley), wheat germ, liver, beans, peanuts, almonds, wheat, bran, rye, broccoli, asparagus, citrus fruit and juices

Vitamin B12

Foods of animal origin (meat, poultry, fish, dairy products, egg yolks), fermented soy products, fortified soy products,

Biotin

Eggs, milk, liver, brewer's yeast, mushrooms, bananas, tomatoes, whole grain breads and cereal

Pantothenic Acid

Whole grain breads and cereals, beans/legumes, milk, eggs (yolk), liver, salmon, orange juice