Food Facts

Several studies have suggested that the best benefits of vitamins and minerals come when they’re taken from food rather than at a supplement. Here is how you can get your daily dose of vitamins and minerals: Vitamin Food Sources Vitamin A Meat, dairy products Beta Carotene Green leafy vegetables; yellow and orange fruit and vegetables (carrot, papaya, pumpkin) B1 Cereal Vegetables B2 Meat, beans, peanuts, leafy greens B3 Cereals B6 Meat, pulses, wheat B12 Liver, meat, eggs Folic Acid Fermented foods containing yeast (bread, idly, etc); fruit; leafy vegetables Pantothenic acid Liver, yeast, egg yolk, milk, soya Biotin Egg, peanuts, cheese, chicken Vitamin C Citrus fruit, potatoes, green vegetables Vitamin D Sunlight Vitamin E Almonds, vegetable oils, cereals, leafy greens Minerals Good Sources Calcium Dairy products, bony fish, leafy greens Phosphorus Supplied by normal eating Iodine Iodised salt Magnesium Fruits, vegetables, pulses and whole grains Zinc Seeds, e.g. til (sesame) Potassium Cereals, pulses and legumes, leafy greens Copper, Selenium and Chromium Most people get these enough from their diet