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Food Facts

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:

VitaminFood Sources
Vitamin AMeat, dairy products
Beta CaroteneGreen leafy vegetables; yellow and orange
fruit and vegetables (carrot,
papaya, pumpkin)
B1Cereal Vegetables
B2Meat, beans, peanuts, leafy greens
B3Cereals
B6Meat, pulses, wheat
B12Liver, meat, eggs
Folic AcidFermented foods containing yeast
(bread, idly, etc); fruit; leafy vegetables
Pantothenic acidLiver, yeast, egg yolk, milk, soya
BiotinEgg, peanuts, cheese, chicken
Vitamin CCitrus fruit, potatoes, green vegetables
Vitamin DSunlight
Vitamin EAlmonds, vegetable oils, cereals, leafy greens
MineralsGood Sources
CalciumDairy products, bony fish, leafy greens
PhosphorusSupplied by normal eating
IodineIodised salt
MagnesiumFruits, vegetables, pulses and whole grains
ZincSeeds, e.g. til (sesame)
PotassiumCereals, pulses and legumes, leafy greens
Copper, Selenium
and Chromium		Most people get these enough from their diet

Food Facts

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