Necessary Vitamins and Their Sources

Vitamin A
Liver, carrots, sweet potatoes, kale, spinach, collard greens, cantaloupe, eggs, mangos and peas

Vitamin B6
Fortified cereals, bananas, baked potatoes, watermelon, chick peas and chicken breast

Vitamin B12
Red meat, poultry, fish, shellfish, eggs and dairy foods

Vitamin C
Citrus fruits, raspberries, bell peppers, green beans, strawberries, papaya, potatoes, broccoli and tomatoes

Calcium
Dairy products, fortified juices, fortified butters and fortified cereals, spinach, broccoli, okra, sweet potatoes, lentils, tofu, Chinese cabbage, kale and broccoli.

Vitamin D
Milk, fortified cereals, eggs and fatty fish (salmon, catfish and mackerel)

Vitamin E
Vegetable oil, wheat germ, nuts, spinach and fortified cereal

Folic Acid
Oranges, orange juice, strawberries, leafy vegetables, spinach, beets, broccoli, cauliflower, peas, pasta, beans, nuts and sunflower seeds

Iron
Red meat and poultry, legumes, vegetables, some grains and fortified cereals

Niacin (Vitamin B3)
Eggs, meats, fish, peanuts, whole grains, bread products, fortified cereals and milk

Protein
Beans, poultry, red meat, fish, shellfish, eggs, milk, cheese, tofu, yogurt, fortified cereal and protein bars

Riboflavin (Vitamin B2)
Whole grains, dairy products, red meat, pork, poultry, fish, fortified cereals and eggs

Thiamin (Vitamin B1)
Whole grains, pork, fortified cereals, wheat germ and eggs

Zinc
Red meats, poultry, beans, nuts, grains, oysters, dairy products and fortified cereals