Essential Nutrients and Source Food

Vitamin A: provitamin A,beta-caroten in orange fruits and dark green vegetables.
As retinol: fish liver oil,egg yolk,fortified dairy products.

Vitamin D: fortified diary products,egg yolk,liver,fish liver oil.
The main source is exposure to ultraviolet rays.

Vitamin E: vegetable oils,vegetable margarine,wheat germ,leafy vegetables,beans.

Vitamin K: cabbage,cauliflower,green leafy vegetables,egg yolk,liver,

Vitamin B1: meat,whole grains,dried fruits,beans,fortified cereals.

Vitamin B2: dairy products,liver,meat,eggs,enriches cereals.

Vitamin B6: cereal grains,beans,fish.

Vitamin B7: liver,kidney,egg yolk,cauliflower,yeast,dried fruits.

Folic acid: fresh green leafy vegetables,fruit,liver,yeast.

Vitamin B12: egg,meat,only animal products.

Vitamin C: citrus,kiwi,starwberries,tomatoes,cabbage,green pepper.

Calcium: milk,beans,meat,cereals.

Zinc: meat,liver,egg,cereal,peanuts.

Chlorine: table salt.

Copper: dried fruit,pulses,entrails.

Chronium: yeast,liver,processed meat,cereal grains,spices.

Phosphorous: milk and dairy products,fish poultry,meat,cereal,beans.

Flouride: fish products,vegetables,cereals,coffee,tea,flouride water.

Iron: meat,soy beans,spinach.

Magnesium: green leafy vegetables,cereal,dried fruit,fish fruits.

Manganese: cereal grain,leafy vegetables,dried fruits,tea.

Potassium: milk,bananas,plums,raisins,meat.

Selenium: meat and animal productsn general.

Sodium: table salt.

Iodine: fish products.