Vitamins in Food

Some vitamins you need to get and where you can eat them from:

Vit A (Carotenoids)-orange veggies & fruits, tomatoes & red sweet peppers, leafy greens
Vit B Complex -fortified cereals, beans, meat, poultry & fish, eggs, bananas
Vit C-citrus fruits & juices, kiwis, strawberries & cantaloupes, broccoli, peppers, tomatoes & cabbage, leafy greens
Vit D-dairy products, including fortified milk, fatty fish, oysters, fortified cereals, margarine
Vit E-veggie oils, wheat germs, leafy greens, nuts. Antioxidants neutralize free radicals produce by skin in response to sun exposure
Vit K-green leafy veggies (lettuce, broccoli & spinach, meat, cheese & fermented soybeans) fat-soluble vitamin, essential for normal blood clotting
Calcium-dairy products, including low-fat & nonfat versions, leafy greens, salmon & canned sardines with soft bones, fortified bread & orange juice
Munch of broccoli, baby carrots, dried fruits & hard cheeses; Drink fruit & veggies juices; add blackstrap molasses to beverages, cereals & home-baked breads & cakes; enjoy fresh fruits; make yogurt-fruit smoothies
Folate-cooked dry beans & peas, oranges & orange juice, dark green leafy veggies, like spinach & mustard greens
Iron-dried beans & fruits, egg yolks, iron-fortified cereals, whole grains, liver, lean red meat & dark poultry meat, salmon, tune & oysters
Potassium-baked white or sweet potatoes, cooked greens & orange squash, bananas, dried fruits, oranges, cantaloupe & honeydew melons, cooked dry beans, soybeans, tomato sauce, paste & puree, beet greens

Yum!!

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