Question

dentify excellent food sources for selected nutrients.

Answer 1

Foods rich in Various vitamins:

Food sources rich in vitamin A:

• Animal food sources such as milk and other dairy products, eggs, meat, liver, kidney, fish oils (cod and halibut) and all of these foods contain cholesterol, except skimmed milk.
• Sweet potatoes, pumpkins, carrots and are the rich sources of vitamin A.
• All yellow and orange-colored fruits, vegetables, and dark green colored leafy vegetables are the rich sources of beta carotene (no vegetable source contain cholesterol).

Foods rich in thiamine (B1): Whole grain cereals, dark green vegetables, enriched rice, nuts, pork, wheat germ, green peas and fish.

Food sources of B2: Green leafy vegetables, legumes, almonds, mushrooms, yeast, dairy products, kidneys and liver.

Foods rich in niacin (B3): Rice bran, wheat bran, fish (tuna), yeast extract, nuts, meat, mushrooms, spinach, root and dark green leafy vegetables.

Foods rich in vitamin B5: Sweet potatoes, Meat, milk and other daily products, avocado, broccoli, vegetables of the cabbage family, dark green leafy vegetables, whole-grain cereals, and yeast.

Foods rich in vitamin B6: Fish, meat, liver, potatoes and other root vegetables, non-citrus fruits, cereals, sunflower seeds, pistachio nuts, and other dry fruits.

Foods rich in B7: Dairy products, meat, fish (tuna and salmon), liver, yogurt, cheese, sweet potatoes, peanuts, eggs, root vegetables, and dry fruits.

Food sources of B9 (folic acid): Meat, liver, nuts, dark leafy vegetables, sweet potatoes, citrus fruits, legumes, avocado, carrots, squash, and corn.

Foods rich in Vitamin B12: Liver, beef, chicken, eggs, milk, and other animal products. Cheese, yogurt, and fish also contain vitamin B12.

Foods rich in vitamin C: Citrous fruits, guava, dark green leafy vegetables, broccoli, tomatoes, peas, papayas, berries, and pepper.

Food sources of vitamin D: Dairy products, cheese, egg yolks, cod liver oil, fish oil, soy milk, oatmeal, mushrooms, cereals, and fish.

Foods rich in vitamin E: Tofu, wheat germ, sweet potato, spinach, nuts (especially almonds), sunflower seeds, avocado, squash and pumpkin, broccoli, vegetable oils, shellfish, tomato, and green leafy vegetables.

Foods rich in vitamin K: Green leafy vegetables hot spices, chilli powder, asparagus, fennel, brassica vegetables, cauliflower, cabbage, broccoli, dry fruits, soybeans, fish, liver, meat and eggs are the rich source of vitamin K.