Beta carotene

Food sources include: Carrots, cantaloupe, pumpkin, sweet potatoes and tomatoes.

Calcium

Food sources include: Milk and milk products, fish with bones that are eaten (such as canned salmon), calcium-fortified tofu, calcium-fortified juices and cereals, and broccoli. One cup (8 ounces) of milk contains 300 mg of calcium.

Iron

Food sources: There are two types of dietary iron.

Heme iron, which the body usually absorbs well, is found in meat, seafood and poultry. A 3-ounce portion of beef, pork, lamb or veal contains 2 to 3 mg of iron.

Nonheme iron, which isn't absorbed as well as heme iron, is found in iron-fortified cereals, whole grains, beans, peas, and dark green leafy vegetables, such as spinach. Because absorption of nonheme iron is lower, vegetarians who don't consume any animal products may require higher amounts of dietary iron. Your body more easily absorbs nonheme iron from plant foods when they're consumed along with a reliable source of vitamin C, such as citrus fruits.

Magnesium

Food sources include: Nuts, legumes, whole grains and dark green vegetables. Half a cup (4 ounces) of kidney beans contains 40 mg of magnesium.

Potassium

Food sources include: Citrus fruits (such as oranges), apples, bananas, apricots, cantaloupe, potatoes (especially with skin), tomatoes, spinach, mushrooms, beans and peas.

Selenium

Food sources include: Milk, broccoli, cabbage, poultry, fish, seafood, organ meats and whole-grain products. One slice of whole-wheat bread contains 10 mcg of selenium.

Vitamin A (retinol)

Food sources include: Animal sources such as whole milk, fat-free milk fortified with vitamin A, whole eggs, liver, beef and chicken. Plant sources of beta carotene, which converts into vitamin A, include dark green leafy vegetables and orange and yellow fruits, such as carrots, sweet potatoes, spinach, broccoli, cantaloupe, mangos, apricots, as well as vegetable soup and tomato juice.

Vitamin B-12 (cobalamin)

Food sources include: Meat, fish, shellfish, poultry, eggs and dairy products. A portion (3 ounces) of lean sirloin contains 2.2 mcg of vitamin B-12. Fortified breakfast cereals may also contain vitamin B-12 check the label.

Niacin (vitamin B-3)

Food sources include: Lean meats, poultry, fish, organ meats, brewer's yeast, peanuts and peanut butter. A 3-ounce portion of lean sirloin contains 3 mg of niacin.

Vitamin B-6 (pyridoxine)

Food sources include: Poultry, fish, pork, eggs, soybeans, oats, whole-grain products, nuts, seeds and bananas. One medium banana contains 0.7 mg of vitamin B-6.

Folic acid/folate (vitamin B-9)

Food sources include: Citrus juices and fruits, beans, nuts, seeds, liver, dark green leafy vegetables and fortified grain products, such as bread, pasta, breakfast cereals, rice. Half a cup (4 ounces) of cooked spinach contains 130 mcg of folate.

Vitamin C (ascorbic acid)

Food sources include: Citrus juices and fruits, berries, tomatoes, potatoes, green and red peppers, broccoli and spinach. One cup (8 ounces) of reconstituted orange juice contains about 100 mg of vitamin C.

Vitamin D (calciferol)

Food sources include: Vitamin D-fortified milk, vitamin D-fortified cereal, liver, egg yolks, fish and fish liver oils. One cup (8 ounces) of vitamin D-fortified milk contains 100 IU.

Vitamin E (tocopherol)

Food sources include: Vegetable oils, wheat germ, whole-grain products, avocados and nuts. Two tablespoons of peanut butter contain 3 mg of vitamin E.

Food Facts

TasteBud's Delight US Copy write # TXu 1-354-553

by Frances M. McCrory-Meservy