Good Dietary Sources of Vitamins and Minerals

Vegetables rich in antioxidants that repair cell damage are, generally speaking, the more colorful ones such as red peppers, squashes and tomatoes.

Fruits and Vegetables are good sources of vitamins and minerals

Vitamin A is in carrots, sweet potatoes, broccoli and winter squash.

Spinach is rich in vitamin K.

Whole grains provide a good source of nearly all your B vitamins (except B12 which is in meats), selenium, zinc, chromium and vitamin E.  They also supply, as well as do dark green vegetables and legumes, iron, magnesium and folic acid.

Vitamin C is obtained through citrus fruits, sweet potatoes, cabbage and cauliflower.

Broccoli is rich in calcium.

Potassium is found in bananas, citrus fruits, potatoes and legumes.

Sodium and chloride is in salt (and processed foods).

Niacin and B6 is in potatoes and whole grains.

Legumes contain biotin.

What are the Signs of Vitamin or Mineral Deficiencies?