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Vitamins and Minerals

The document lists various vitamins and their recommended dietary sources along with their respective amounts. Key vitamins include Biotin, Folate, Vitamin A, B vitamins, Vitamin C, D, E, and K, with foods such as legumes, liver, nuts, and leafy greens highlighted as rich sources. This information serves as a guide for nutritional intake and food choices to meet vitamin requirements.

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19 views1 page

Vitamins and Minerals

The document lists various vitamins and their recommended dietary sources along with their respective amounts. Key vitamins include Biotin, Folate, Vitamin A, B vitamins, Vitamin C, D, E, and K, with foods such as legumes, liver, nuts, and leafy greens highlighted as rich sources. This information serves as a guide for nutritional intake and food choices to meet vitamin requirements.

Uploaded by

likheet.s
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as TXT, PDF, TXT or read online on Scribd
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1.Biotin(30mcg)-Legumes, Nuts and Seeds, Liver(85g), Banana(0.

2mcg)

2.Folate(400mcg)-Legumes, Leafy Greens, Beets, Citrus Fruits, Nuts and Seeds,


Papaya, Banana(23mcg), Pasta Wheat.

3.Vitamin A(600mcg)-Cod liver oil, Liver, Butter.

4.Vitamin B1(1,4 mg)-Fortified breakfast cereals, Lentils, Beans, Green Peas,


Potatoes, Nuts, Flax Seeds,Brown Rice.

5.Vitamin B2(1.6mg)-Mushroom, Almonds, Cereals, White flour and bread are enriched
with riboflavin.

6.Vitamin B3(18mg)-Liver, Chicken Breast, Peanuts, Brown Rice, Whole-wheat,


Mushrooms, Green peas, Potatoes.

7.Vitamin B5(6mg)-members of the cabbage family, potatoes, cereals, mushrooms,


nuts, beans, peas, lentils, poultry.

8.Vitamin B6(2mg)-Banana, Liver, Carrot, breakfast cereals (muesli, bran flakes and
porridge oats), brown rice, brown bread, nuts, seeds, lentils, potatoes, baked
beans, bananas, white fish and meat.

9.Vitamin B12(6mcg)-Cereal, Liver, Dairy product(less)

10.Vitamin C(75 mg)-Chili Pepper, Guavas, SPinach, Lemons, Papaya, StrawBerries,


Orange.(fresh fruit and vegetables and in fruit juice juices)

11.Vitamin D(5mcg)-Fish, COD liver oil, Mushrooms,Orange Juice( SUNLIGHT )

12.Vitamin E(10mg)-Almonds, Peanuts, Mango, COD fish oil(less), green leafy


veggies, beans.

13.Vitamin K(80mcg)-cauliflower, olives, spinach, broccoli, potatoes, meat, green


leafy vegetables, green tea.

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