Facts on File Encyclopedia of Health and Medicine

208 Nutrition and Diet

ESSENTIAL VITAMINS AND THEIR DIETARY SOURCES

Vitamin Dietary Sources
A (retinol) carrots
butternut squash, acorn squash, pumpkin
spinach, turnip greens, chard
broccoli
mangos
beef liver

B 1 (thiamine) fortified breads and cereals
pork, beef, ham, chicken, turkey, fish, eggs
brewer’s yeast
dairy products
legumes
peas, corn, green beans, potatoes (with skins)

B 2 (riboflavin) fortified breads and cereals
dairy products
pork, beef, ham, chicken, turkey, liver, fish, eggs
oysters, clams, shrimp
mushrooms

B 3 (niacin) fortified breads and cereals
dairy products
pork, beef, ham, chicken, turkey, liver, eggs
tuna, cod, halibut, bluefish, shrimp
peas, corn, sweet potatoes, potatoes (with skins), spinach, broccoli
peanuts

B 5 (pantothenic acid ) fortified breads and cereals
mushrooms
broccoli
avocados

B 6 (pyridoxine) fortified breads and cereals
potatoes (with skin)
bananas, apples, oranges, watermelon, grapefruit and grapefruit juice, avocados, prunes and prune
juice
legumes
pork, beef, ham, chicken, turkey, liver, fish (especially tuna), eggs
seeds, nuts, peanut butter

B 7 (biotin) fortified breads and cereals
brown rice, barley, oatmeal, whole wheat
SOYproducts
cauliflower
egg yolks, liver
tuna, finfish