vitamins/food sources

• retinol: liver, milk, butter, cheese, cream, egg yolk, fortified milk, margerine, and ready-to-eat cereals
• Beta-carotene: spinach, collard greens, kale, mango, broccoli, carrots, peaches, pumpkin, red peppers, sweet potatoes, winter squash, mango, watermelon, apricots, cantaloupe

• sunlight, on the skin
• cod liver oil, oysters, mackerel, most fish, egg yolks, fortified milk, some ready-to-eat cereals, and margerine

vegetable oils, margarine, salad dressings other foods made with vegetable oil, nuts, seeds, wheat germ, dark green vegetables, whole grains, fortified cereals

• bacterial synthesis
• brussels sprouts, broccoli, cauliflower, swiss chard, spinach, looseleaf lettuce, carrot, green beans, asparagus, eggs

whole grain and enriched breads and cereals, liver, nuts, wheat germ, pork, dried peas, and beans

milk and other dairy products; whole grain and enriched breads and cereals; liver, eggs, meat, spinach

all protein foods, whole grain and enriched breads and cereals

meats, fish, poultry, fruits, green leafy veggies, whole grains, nuts, dried peas and beans

liver, okra, spinach, asparagus, dried peas, and beans, seeds, orange juice; breads, cereals, and other grains are fortified with folic acid.

• animal products: meat, fish, pultry, shellfish, milk, dairy products, eggs
• some fortified foods

• widespread in foods
• meat, poultry, fish, whole grain cereals, and dried peas and beans are among the best sources.

• widespread in foods
• eggs, liver, milk, and dark green, veggies are among the best choices
• synthesized by GI flora

citrus fruits and juices, red and green peppers, broccoli, cauliflower, brussel sprouts, cantaloupe, kiwifruit, mustard greens, strawberries, tomatoes