Food Facts

Vitamin	Food Sources
Vitamin A	Meat, dairy products
Beta Carotene	Green leafy vegetables; yellow and orange fruit and vegetables (carrot, papaya, pumpkin)
B1	Cereal Vegetables
B2	Meat, beans, peanuts, leafy greens
B3	Cereals
B6	Meat, pulses, wheat
B12	Liver, meat, eggs
Folic Acid	Fermented foods containing yeast (bread, idly, etc); fruit; leafy vegetables
Pantothenic acid	Liver, yeast, egg yolk, milk, soya
Biotin	Egg, peanuts, cheese, chicken
Vitamin C	Citrus fruit, potatoes, green vegetables
Vitamin D	Sunlight
Vitamin E	Almonds, vegetable oils, cereals, leafy greens
Minerals	Good Sources
Calcium	Dairy products, bony fish, leafy greens
Phosphorus	Supplied by normal eating
Iodine	Iodised salt
Magnesium	Fruits, vegetables, pulses and whole grains
Zinc	Seeds, e.g. til (sesame)
Potassium	Cereals, pulses and legumes, leafy greens
Copper, Selenium and Chromium	Most people get these enough from their diet