What vitamins are in foods


Beta Carotene- Dandelion greens, carrots, yams, kale, parsley, turnip greens, spinach, collard greens, chard, watercress, red peppers, squash, cantaloupe, endive, persimmons, apricots, broccoli, pimentos, mangoes, papayas, nectarines, pumpkins, peaches, cherries, lettuce, tomatoes, asparagus, soybeans, kumquats, watermelons.
Biotin- Rye, royal jelly, brewers yeast, soybeans, liver, torula yeast, butter, split peas, sunflower, seeds, brown rice, rice bran, rice germ, egg yolk, green peas, lentils, walnuts, peanuts, chick peas, barley, alfalfa, tuna, cashews, pecans, whole wheat, oats, sardines, corn, mackerel, wheat germ, eggs, Blackstrap molasses, bee pollen.
Boron- apples, legumes, nuts, pears, vegetables–especially leafy ones, soy meal, prunes, raisins, almonds, peanuts, hazel nuts, dates, honey.
Calcium- dolomite, sesame seeds, kelp, cheeses, brewers yeast, sardines, carob, molasses, caviar, soybeans, almonds, torula yeast, parsley, Brazil nuts, watercress, salmon, chickpeas, egg yolk, beans, pistachios, lentils, kale, sunflower seeds, buckwheat, maple syrup, cream, walnuts, spinach.
Choline- soy lecithin, egg yolk, chickpeas, lentils, split peas, brown rice, liver, caviar, eggs, wheat germ, soybeans, green beans, green peas, cabbage, torula yeast, spinach, peanuts, brewers yeast, sunflower seeds, sprouts, blackstrap molasses, alfalfa, bran, barley, asparagus, lamb flax seed, potatoes, veal.
Chromium- thyme, black pepper, whole wheat, cloves, brewers yeast, corn oil, vegetables, fruits, honey, chicken, black strap molasses, parsley butter, nuts, whole grains, maple syrup, eggs, brown rice, corn syrup, meats, tomatoes.
Copper- liver, wheat germ, thyme, Blackstrap molasses, honey, hazelnuts, regular molasses, Brazil nuts, walnuts, kelp, salmon, cashews, ginseng, oats, lentils, barley, almonds, bananas, tuna, avocado, coconut, brown rice, bee pollen, egg plant, kale.
Folic Acid- torula yeast, brewers yeast, alfalfa, soybeans, endive, chickpeas, oats, lentils, beans, wheat germ, liver, split peas, whole wheat, barley, brown rice, asparagus, green peas, sunflower seeds, collard greens, spinach, hazelnuts, kale, peanuts, soy lecithin, walnuts, corn, Brussel sprouts, broccoli, Brazil nuts, almonds.
Inositol- soy lecithin, chickpeas, brown rice, wheat germ, lentils, barley, veal, liver, oats, torula yeast, beef, beans, oranges, alfalfa, peanuts, Blackstrap molasses, whole wheat, peas, grapefruit, sunflower seeds, strawberries, cantaloupe, cauliflower, cabbage.
Iodine- Kelp, cod liver oil, haddock, cod, chard, beans, sea salt, perch, sunflower seeds, herring, turnip greens, halibut, peanuts, cantaloupe, liver, soybeans, pineapple, potatoes, cheeses, lettuce.
Iron- kelp, bone meal, torula yeast, brewers yeast, kidney, soy, lecithin, caviar, pumpkin seeds, sesame seeds, wheat germ, Blackstrap molasses, liver, pistachios, egg yolk, sunflower seeds, chickpeas, millet, lentils, walnuts, parsley, almonds, oats.
L- carnitine- lamb, beef, fish, chicken, brewer’s yeast, alfalfa, wheat.
Manganese- tea leaves, cloves, ginger, buckwheat, oats, hazelnuts, chestnuts, wheat, pecans, barley, Brazil nuts, sunflower seeds, ginseng, watercress, peas, beans, almonds, turnip greens, walnuts, brown rice, peanuts, honey, coconut, pineapple.
Magnesium- kelp, Blackstrap molasses, sunflower seeds, wheat germ, almonds, sunflower seeds, wheat germ almonds, soybeans, Brazil nuts, bone meal, pistachio nuts, soy lecithin, hazelnuts, pecans, oats, walnuts, brown rice, chard, spinach, barley, coconut, salmon, corn, avocados, bananas, cheese, tuna, potatoes, cashews, turkey.
Niacin- torula yeast, brewer’s yeast, bee pollen, peanuts, liver, salmon, chicken, tuna, swordfish, turkey, halibut, royal jelly, veal, sunflower seeds, sardines, sesame seeds, beef alfalfa, potatoes,brown rice, wheat bran, pinion nuts, buckwheat, whole wheat, wheat germ, barley, almonds, peas, beans, millet, soybeans, corn, blackstrap molasses, lentils, chickpeas,
PABA- sunflower seeds, liver, brewers yeast, wheat germ. (PABA supplements are available in health food stores.)
Panothenic Acid- Royal jelly, brewer’s yeast, torula yeast, brown rice, sunflower seeds, soybeans, corn, lentils, egg yolk, peas, alfalfa, whole wheat, peanuts, rye, eggs, bee pollen, wheat germ, tuna, bran, walnuts, peas, liver, avocados, beans, oats, chicken, beef.
Potassium- kelp, torula yeast, brewers yeast, soybeans, parsley, peas, sprouts, pistachios, wheat germ, sunflower seeds, chickpeas, almonds, sesame seeds, Brazil nuts, peanuts, pecans, avocados, lentils, veal, halibut, salmon, rye, walnuts, cashews, buckwheat, turkey, millet, chicken, potatoes, wheat, liver beef, bananas, oats.
Protein- meats, fish, milk products, eggs, legumes, grains.
Selenium- corn, cabbage, whole wheat, beans, peas, vegetable oils, onions, chicken, beets, barley, tomatoes, soybeans, saltwater fish, freshwater fish, liver, brown rice, alfalfa, peanuts, meat, garlic, rye, egg yolk, grains.
Vitamin A- calves liver, dandelion greens, carrots, yams, kale, parsley, turnip greens, collard greens, chard, watercress, red peppers, winter squash, egg yolk, cantaloupes, endive, persimmons, apricots, broccoli, pimentos, swordfish, whitefish, romaine, mangoes, papayas, nectarines, pumpkin, cheese, peaches.
Vitamin B1- brewer’s yeast, torula yeast, sunflower seeds, wheat germ, royal jelly, pinon nuts, peanuts, soybeans, sesame seeds, Brazil nuts, bee pollen, pecans, alfalfa, peas, millet, beans, buckwheat, oats, wheat, hazelnuts, rye, lentils, corn, brown rice, walnuts, egg yolk, chickpeas, Blackstrap molasses, liver, almonds, barley, salmon, eggs, lamb, mackerel.
Vitamin B2 Torula yeast, Brewer’s yeast, liver, royal jelly, alfalfa, bee pollen, almonds, wheat germ, mustard greens, egg yolk, cheeses, millet, chicken, soybeans, veal, eggs, sunflower seeds, lamb, peas, blackstrap molasses, parsley, cottage cheese, sesame seeds, egg white, lentils, rye, beans, spinach, turkey, broccoli beef.
Vitamin B6- Brewers yeast, brown rice, whole wheat, royal jelly, soybeans, rye, lentils, sunflower seeds, hazelnuts, alfalfa, salmon, wheat germ, tuna, bran, walnuts, peas, liver, avocados, beans, oats, chicken, beef.
Vitamin B12- Liver, sardines, mackerel, herring, red snapper, flounder, salmon, lamb, swiss cheese, eggs, haddock, muenster cheese, swordfish, beef, bleu cheese, halibut, bass.
Vitamin B17- (amygdaline) found in seeds, black lima beans, bitter almonds, white Lima beans, bean sprouts, green Lima beans, wild cherry bark, bitter cassava, quince seeds, buckwheat, guava seeds, kidney beans, navy beans, black-eyed peas.
Vitamin C– Rosehips, acerola cherries, guavas, black currants, parsley, green pepper, watercress, chives, strawberries, persimmons, spinach, oranges, cabbage, grapefruit, papaya, elderberries, kumquats, dandelion greens, lemons, cantaloupe, green onions, limes, mangoes, loganberries, tangerines, tomatoes, squash, raspberries, romaine lettuce, pineapple.
Vitamin D- sardines, salmon, tuna, egg yolk, sunflower seeds, liver, eggs, butter, cheeses, cream, corn oil, milk cottage cheese.
Vitamin E- wheat germ, safflower nuts, sunflower seeds, whole wheat, sesame oil, walnuts, corn oil, hazelnuts, soy and peanut oil, almonds, olive oil, cabbage, Brazil nuts, peanuts, cod liver oil, cashews, soy lecithin, spinach, asparagus, broccoli, butter, parsley, oats, barley, corn, avocados, pecans.
Vitamin K- cheddar cheese, Camembert cheese, Brussel sprouts, soy lecithin, alfalfa, oats, spinach, soybeans, cauliflower, cabbage, broccoli, liver.
Zinc- herring, wheat germ, sesame seeds, torula yeast, blackstrap molasses, maple syrup, liver, soybeans, sunflower seeds, egg yolk, lamb, chicken,regular molasses, brewers yeast, oats, bone meal, rye, whole wheat, corn, coconut, beef, beets, turkey, walnuts, barley, beans, avocados, peas, blue cheese, eggs, buckwheat, mangoes, millet, rice, almonds, salmon.

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