Vitamins
Vitamin A is found in milk, butter, cheese, yogurt and cream. Beta-carotene is found in carrots, zucchini, pumpkin, sweet potatoes, dark green leafy vegetables (spinach and broccoli), red peppers, tomatoes, and yellow fruits such as apricots, mangoes, and peaches.
Vitamin B1, thiamine, is found in brown rice, wholemeal bread, fortified flour, fortified breakfast cereals, nuts, potatoes, and yeast.
Vitamin B2, riboflavin, is found in milk and dairy products, cereals, wholemeal bread, rice, yeast extract, green leafy vegetables (broccoli and spinach), mushrooms, and tea.
Vitamin B3, niacin, is found in whole grains and fortified cereals, corn, fortified flour, yeast extract, coffee beans, and tea.
Vitamin B6, pyridoxine, is found in whole grains such as brown rice, oatmeal and wholemeal bread, fortified grains, potatoes, bananas, legumes, soybeans, nuts, legumes, yeast, and tea.
Vitamin B12, cobalamin, is found in dairy products and fortified plant foods such as soy milk, breakfast cereals, yeast, and herbal soft drinks.
Folic acid is found in grains, potatoes, legumes, leafy green vegetables (such as broccoli), nuts, yeast extract, and fruits such as oranges and bananas.
Vitamin C, ascorbic acid, is found in citrus fruits, strawberries, guava, currants, fruit juices, potatoes, and nuts. Vegetables such as cabbage, cauliflower, broccoli, spinach and green peppers are rich sources of vitamin C, but a lot of the vitamin is lost during storage and cooking.
Vitamin D is synthesized by exposure to sunlight and is also found in dairy products and fortified breakfast cereals and soy milk.
Vitamin E is found in high-fat foods such as chips, vegetable oils – corn, soybean and sunflower, but not olive, and small amounts in dairy products.
Vitamin K is found in kale, spinach and broccoli, vegetable oils such as canola, soybean and olive, but not corn or sunflower. Smaller amounts are found in dairy products.
Minerals
Calcium is found in milk and dairy products (cheese and yogurt), leafy green vegetables (but not spinach), breads and foods containing white or brown flour, nuts, sesame seeds, tofu, legumes, fortified soy drinks, and hard tap and spring water. .
Iron is found in legumes, nuts and seeds, grains and breads made from fortified white flour, fortified breakfast cereals, soy flour, green leafy vegetables, tofu, dried fruit, and molasses.
Magnesium is found in green leafy vegetables, whole grains, nuts, bread, breakfast cereals, milk, cheese, potatoes, beverages such as coffee and hard water. Phosphorus is found in milk and dairy products, bread, breakfast cereals, nuts, fruits, vegetables, and soft drinks.
Potassium is found in fruits (bananas, apricots, citrus fruits, and fruit juices), vegetables (potatoes, beets,) mushrooms, legumes, chocolate, milk and dairy products, nuts, yeast, and whole grain cereals, and beverages such as coffee and malted milk drinks.
Sodium is found in processed foods, prepared meals, chips, cookies, yeast, cheese, and bread.
Zinc is found in milk and dairy products, breads and sourdoughs, grain products, green leafy vegetables, legumes and pumpkin seeds.