Food that gives vitamin and mineral

Food that gives vitamin and mineral

 

 

Vitamin A:- organ meat, cheese, egg, yolk, fruits, green vegetable.

Vitamin B1 (Thiamine):-legumes, organ meat, milk, eggs.

Vitamin B2 (Riboflavin):-organ meat, milk, eggs, maize, vegetable.

Vitamin B6 (Pyrioloxine):-red meat lever, green vegetable, maize.

Vitamin B12:-organ muscles meat, milk, cheese, eggs, fish.

Vitamin C (Ascorbic Acid):- green vegetable, potatoes, water melon, citrus fruits.

Vitamin D :-eggs, milk, exposure to sun ultra violet rays.

Vitamin E:- wheat germ, vegetable oil, legumes, groundnuts, green vegetable.

Vitamin K:- spinach, cabbage, liver.

Minerals
Folic Acid (Folacin):-green vegetables, lever.

Niacin (Nicotinic Acid):-red meat, fish, enriched breads, green vegetables.

Pantheistic Acid:-organ meats, eggs, groundnuts, green vegetable, maize.

Calcium:-milk, broccoli, cabbage, oysters, salmon.

Copper:-liver, shellfish, groundnut, legumes, maize.

Iodine:-iodize salt, seafood.

Magnesium:-legumes, groundnut, walnut, maize, green vegetable, fruits.

Phosphorus:-meat, poultry, eggs yolk, fish, maize, cereals, legumes, groundnuts.

Sodium:-table salt, meat, poultry, fish, eggs, milk.

Chlorine:-table salt, milk, meat, eggs.

Fluorine:- fish, fluoridated, water, animal foods.

Iron:-organ meat, dark green vegetables, legumes, prunes.

Potassium:-meat, poultry, fish, cereals, fruits, vegetables.

Zinc:-meat, seafood, mild, poultry, wheat germ.

Sulfur:-egg, meat, milk, cheese, groundnut, legumes.