Food Sources to Get All Our Vitamins and Minerals From

This is a list of most of the vitamins in that your body needs and a food to get these vitamins from.

Calcium- Almost any dairy product will give you a good source of calcium like milk, yogurt, and cheese.

Chloride- This can be found in table salt, breads, and meat.

Chromium- This mineral is found in whole grains, cheese, and nuts.

Copper- Much of this is found in oysters, beef, lamb, black pepper, lobster and nuts and sunflower seeds.

Fluoride- Found in many types of tea, seafood, and from fluoridated water.

Iodine- Kelp, some types of seafood, bread and milk.

Iron- Red meats, green vegetables, fish, shrimps, eggs, and beans.

Magnesium- Vegetables, beans, tofu, and nuts.

Phosphorus- Meats, fish, chicken, and eggs.

Potassium- Potatoes, beans, fish, yogurt, fruit, and tomato juice.

Sodium- Table salt, milk, meats, soy sauce, and, spinach.

Vitamin A- Liver, carrots, vegetables, and sweet potatoes.

Vitamin B1- Cereal grains, oatmeal, flax, brown rice, and oranges.

Vitamin B1- Cereal grains, oatmeal, flax, brown rice, and oranges.

Vitamin B12- Fish, meat, eggs, and milk.

Vitamin B2- Many vegetables, milk cheese and yogurt.

Vitamin B3- Liver, fish, cereal, peanuts, milk and eggs.

Vitamin B6- Meats, whole grains, and nuts.

Vitamin B7- Beans, breads, egg yolks, fish, nuts, milk, cheese, and yogurt.

Vitamin B9- Vegetables, Beans, and fruits.

Vitamin C- Many fruits, and vegetables.

Vitamin D- You can just spend time in the sun and your body will produce this vitamin or you could eat  cod-liver oil, fish, and egg yolk.

Vitamin E- Nuts, seeds, peanut butter, tomato paste.

Vitamin K- Green Vegetables, fruits, and some vegetable oils.

Zinc- Red meats, most vegetables, shrimp, crab, tofu.