Vitamins and Minerals for a Happy Healthy Body - Easy Regular Food Source - Best Multispeciality Hospital in Kolkata, India

5th February 2013

Vitamins and Minerals are essential for the body and they help in vital functioning of the human body. These are some simple easy sources of vitamins and minerals for a good healthy diet and happy health.

Food	Non-Meat Egg source	Meat and Egg Source
Calcium	Milk, Spinach, Fortified Cereals
Choline (Vit B Complex)	Milk, Peanuts	Liver, Eggs
Chromium	Some Cereals	Meat, Poultry, Fish
Copper	Nuts, Seeds, Cereals	Seafood
Fiber	Cereal, peas, lentils, fruits, vegetables
Fluoride	fluoridated water or mouth rinses	Some sea fish
Folic Acid	Dark leafy vegetables, Whole grain bread, fortified cereals
Iodine	Iodized salt
Iron	Fortified cereals, Lentils	Meat, Eggs
Magnesium	Green leafy vegetables, Almonds
Manganese	Nuts, Tea, Whole grains
Phosphorous	Milk, Dairy Products, Bread	Meat, Eggs
Potassium	Banana, Potatoes, Yogurt	Tuna Fish
Selenium	Brazil Nuts	Organ Meat, Seafood
Sodium	Salted Butter	Salted Meat
Vitamin A	Carrots, Spinach, Fortified cereal
Vitamin B1	Whole grain, bread, cereal
Vitamin B2	Milk, Bread
Vitamin B3	Whole grain, bread, cereal	Meat. Fish, poultry
Vitamin B5	Oats, Potatoes, Cereal, Potatoes	Chicken, Meat
Vitamin B6	Fortified cereals	Organ meat
Vitamin B7	Many fruits	Liver, meat
Vitamin B12	Fortified cereals	Meat, Poultry, Fish
Vitamin C	Oranges, Lime, Broccoli
Vitamin D	fortified milk products, fortified cereals	Fish liver oils, fatty fish
Vitamin E	almonds, peanut butter
Vitamin K	Green vegetables like spinach, sprouts; cabbage
Zinc	Fortified cereals	Red meats, some seafood