Vitamins and minerals found in foods

March 22, 2017


Vitamins and minerals found in foods

Natural Standard Monograph, Copyright © 2013 (www.naturalstandard.com). Commercial distribution prohibited. This monograph is intended for informational purposes only, and should not be interpreted as specific medical advice. You should consult with a qualified healthcare provider before making decisions about therapies and/or health conditions.

Vitamins and Minerals Found in Foods

Vitamin or mineral

Food and drink


Apricots, broccoli, cantaloupe, carrots, collards, fruits, nectarines, papaya, peaches, peppers, pumpkin, spinach, sweet potato, vegetables, watermelon, winter squash


Eggs, fresh vegetables, kidney, liver, rolled oats


Bread, broccoli, cheese, Chinese cabbage, collards, cottage cheese, dairy products, fortified breakfast cereal, ice cream, kale, leafy green vegetables, milk, orange juice, pudding, salmon, sardines, soft bones of fish, sour cream, soy beverage, spinach, tofu, tortilla, turnip greens, yogurt


Processed foods, sodium chloride


American cheese, apple, basil, banana, beef cubes, brewer's yeast, broccoli, calf's liver, English muffins, garlic, grape juice, green beans, orange juice, potatoes, red wine, turkey, wheat germ, whole wheat bread


Nuts, organ meats, sea foods, seeds


Fluoridated water, marine fish consumed with bones, tea

Folate and folic acid

Asparagus, avocado, baked beans, banana, beef liver, black-eyed peas, bread, broccoli, cereal, chicken, cowpeas, bread, flour, fruits, cantaloupe, egg noodles, fish, fortified breakfast cereals, great northern beans, green beans, green leafy vegetables, legumes, lettuce, orange, orange juice, liver, papaya, pasta, peanuts, poultry, red meat, rice, spinach, tomatoes, turnip greens, vegetables, wheat germ, yeast


Cheese, dairy products, fish, milk, salt, sea foods, yogurt


Almonds, avocado, baked beans, banana, black-eyed peas, bread, cashews, chocolate milk, green vegetables, halibut, kidney beans, nuts, legumes, lentils, milk, nuts, oatmeal, potato, peanut butter, peanuts, pinto beans, raisins, rice, soybeans, spinach, unmilled grains, wheat bran, wheat germ, yogurt


Cereals, fruits, tea, vegetables, whole grains


Breads, brown rice, cereals, legumes


American cheese, beans, bran flakes, broccoli, cheese, chicken, corn, cottage cheese, fish, grains, green leafy vegetables, hamburger, lentils, lobster, meats, milk, nuts, peanut butter, peanuts, peas, pine nuts, pork, potato, poultry, sunflower seeds, tuna, turkey, whole wheat bread, yogurt


Fresh meats, fruits, vegetables


Beef, Brazil nuts, bread, cheddar cheese, chicken, cod, cottage cheese, egg, liver, macaroni, meat, noodles, oatmeal, rice, sea foods, spaghetti with meat sauce, tuna, turkey, walnuts


Table salt, processed foods


Buckwheat, corn, oats, tomato

Vitamin A (retinol)

Apricots, beef, cantaloupe, carrots, cheese, chicken, dark leafy vegetables, kale, liver, mango, milk, oatmeal, papaya, peaches, peas, peppers, spinach, tomatoes, sweet potatoes, pumpkin, yellow squashes,

Vitamin B1 (thiamin)

Brewer's yeast, legumes, nuts, organ meats, pork, seeds, whole grain products

Vitamin B2 (riboflavin)

Beef, bread, broccoli, collard greens, cheese, dairy products, eggs, enriched or fortified grain products, liver, meats, milk, noodles, organ meats, pork chop, spinach, tuna, yogurt

Vitamin B3 (niacin)

Animal protein, whole grain products

Vitamin B5 (pantothenic acid)

Animal products, legumes, whole grain cereals

Vitamin B6 (pyridoxine)

Avocado, banana, bran, bread, chicken, chickpeas, fish, flour products, fortified breakfast cereal, garbanzo beans, kidney, lima beans, liver, oatmeal, pasta, peanut butter, pork, potato, roast beef, soybeans, spinach, starchy vegetables, sunflower seeds, tomatoes, trout, tuna, walnuts, wheat bran

Vitamin B12 (cobalamin, cyanocobalamin)

Beef, chicken, clams, dairy products, egg, fortified breakfast cereal, haddock, liver, meat, milk, mollusks, pork, salmon, shellfish, trout, tuna, yogurt.

Vitamin C (ascorbid acid)

Broccoli, collard greens, grapefruit, guava, lemons, limes, oranges, peppers, potatoes, spinach, strawberries, tomatoes

Vitamin D (cholecalciferol)

Beef, cheese, cod liver oil, egg, fortified breakfast cereal, fortified dairy products, liver, mackerel, margarine, milk, salmon, sardines, tuna

Vitamin E (tocopherol)

Almonds, broccoli, corn oil, green leafy vegetables, hazelnuts, kiwi, mango, margarine, nuts, peanut butter, peanuts, safflower oil, soybean oil, spinach, sunflower oil, sunflower seeds, vegetable oil, wheat germ

Vitamin K (phylloquinone, K1)

Broccoli, Brussels sprouts, cabbage, canola oil, collards, green leafy vegetables, kale, mustard greens, parsley, soybean oil, spinach, Swiss chard, turnip greens,


Eggs, cereal, dairy products, liver, meat, nuts, oysters, seafood, whole grains

Copyright © 2013 Natural Standard (www.naturalstandard.com)

The information in this monograph is intended for informational purposes only, and is meant to help users better understand health concerns. Information is based on review of scientific research data, historical practice patterns, and clinical experience. This information should not be interpreted as specific medical advice. Users should consult with a qualified healthcare provider for specific questions regarding therapies, diagnosis and/or health conditions, prior to making therapeutic decisions.


March 22, 2017