Vitamins

Vitamins are essential organic nutrients required in very small amounts for normal metabolism, growth and physical well-being. Most vitamins are not made in the body, or only in insufficient amounts, and are mainly obtained through food. When their intake is inadequate, vitamin deficiency disorders are the consequence. 

Vitamin A - Found in carrots, orange fruits, fish and eggs.  

Vitamin E - found in Whole grains, wheat germ, nuts, spinach, sunflower seeds.

Vitamin B1-  Found in Whole grains, rice bran, lean meats, fresh peas, beans, wheat germ, oranges, poultry, fish, enriched pastas

Vitamin B2 - Fortified grains & cereals,leafy green vegetables, poultry, fish, yogurt, milk, cheese 

Vitamin B5 - Lean meats, whole grain cereals, fish, legumes

Vitamin B6 - Whole grain breads and cereals, fish, chicken, bananas

Vitamin B9 - Fortified cereals, pinto beans, navy beans, green leafyvegetables, beef, brown rice, bran, cheese, lamb, liver, milk, mushrooms, oranges, split peas, pork, tuna, whole grains

Vitamin B12 - Ham, clams, cooked oysters, king crab, herring, salmon, tuna, lean beef, liver, low fat diary products

Vitamin C - Found in Citrus fruits, strawberries, broccoli, melons, peppers, collards,dandelion greens, onions, radishes, watercress.  

Vitamin D - Sun exposure, sardines, salmon, fortified milk, fortified cereals, herring, liver, tuna, margarine, cod liver oil

Vitamin k - Green leafy vegetables like kale, spinach, broccoli, cauliflower