Food Facts

Food Facts Several studies have suggested that the best benefits of vitamins and minerals come when theyre taken from food rather than at a supplement. Here is how you can get your daily dose of vitamins and minerals:

Vitamin
Vitamin A Beta Carotene B1 B2 B3 B6 B12 Folic Acid Pantothenic acid Biotin Vitamin C Vitamin D Vitamin E Minerals Calcium Phosphorus Iodine Magnesium Zinc Potassium

Food Sources
Meat, dairy products Green leafy vegetables; yellow and orange fruit and vegetables (carrot, papaya, pumpkin) Cereal Vegetables Meat, beans, peanuts, leafy greens Cereals Meat, pulses, wheat Liver, meat, eggs Fermented foods containing yeast (bread, idly, etc); fruit; leafy vegetables Liver, yeast, egg yolk, milk, soya Egg, peanuts, cheese, chicken Citrus fruit, potatoes, green vegetables Sunlight Almonds, vegetable oils, cereals, leafy greens Good Sources Dairy products, bony fish, leafy greens Supplied by normal eating Iodised salt Fruits, vegetables, pulses and whole grains Seeds, e.g. til (sesame) Cereals, pulses and legumes, leafy greens

Copper, Selenium Most people get these enough from their diet and Chromium