Beta-carotene

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

Biotin

Eggs, fresh vegetables, kidney, liver, rolled oats

Calcium

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

Chloride

Processed foods, sodium chloride

Chromium

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

Copper

Nuts, organ meats, sea foods, seeds

Fluoride

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

Iodine

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

Magnesium

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

Manganese

Cereals, fruits, tea, vegetables, whole grains

Molybdenum

Breads, brown rice, cereals, legumes

Phosphorus

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

Potassium

Fresh meats, fruits, vegetables

Selenium

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

Sodium

Table salt, processed foods

Vanadium

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,

Zinc

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