Guide to Vitamin Supplementation for the Human Body

Vitamin Requirements by Body Part

Vitamin A

• Fruits: Apricots, Mangoes, Peaches
• Vegetables: Chili Peppers, Sweet Potatoes, Spinach, Carrots, Pumpkin
• Dairy & Others: Fish, Eggs

Vitamin B6

• Fruits: Bananas, Avocados
• Vegetables: Carrots, Potatoes
• Grains & Legumes: Whole Grains, Brown Rice, Peanuts, Walnuts, Oats
• Dairy & Others: Chicken, Beef, Eggs

Vitamin C

• Fruits: Oranges, Grapefruits, Strawberries, Kiwis, Lemons, Mangoes
• Vegetables: Chili Peppers, Cabbage, Cauliflower, Asparagus, Onions, Radishes, Watercress

Vitamin D

• Meat & Dairy: Sardines, Salmon, Eggs, Fortified Milk, Cod, Liver, Tuna, Fish Liver Oil, Butter
• Vegetables: Mushrooms
• Grains & Legumes: Fortified Cereals

Vitamin B12

• Meat & Dairy: Fish, Liver, Milk, Cheese, Shellfish, Red Meat
• Grains & Legumes: Fortified Cereals

Vitamin E

• Grains & Legumes: Vegetable Oil, Corn, Spinach, Whole Grains, Almonds, Wheat Germ, Nuts, Sunflower Seeds, Hazelnuts

Calcium

• Fruits: Figs, Oranges, Rhubarb, Raisins
• Vegetables: Dark Green Leafy Vegetables
• Grains & Legumes: Almonds, Sesame Seeds
• Meat & Dairy: All Dairy Products Except Butter, Soy Products

Magnesium

• Fruits: Bananas, Grapes, Lemons, Apples
• Vegetables: Potatoes, Green Leafy Vegetables
• Grains & Legumes: Brown Rice, Oats, Sesame Seeds, Nuts
• Meat & Dairy: Fish, Tofu

Potassium

• Fruits: Apricots, Raisins, Bananas, Apples, Watermelon, Oranges
• Vegetables: Spinach, Carrots, Sweet Potatoes, Tomatoes, Mushrooms, Peas
• Grains & Legumes: Lentils, Peanuts
• Meat & Dairy: Beef, Yogurt, Lean Meat

Folic Acid (Vitamin B9)

• Fruits: Dates, Oranges
• Vegetables: Asparagus, Spinach, Broccoli, Mushrooms
• Grains & Legumes: Barley, Bran, Brown Rice, Various Beans
• Meat & Dairy: Beef, Cheese, Chicken, Lamb, Liver

Iron

• Vegetables: Green Leafy Vegetables (e.g., Cabbage, Broccoli)
• Grains & Legumes: Lentils, Cashews, Soybeans
• Meat & Dairy: Beef, Chicken, Liver, Tofu

Zinc

• Vegetables: Mushrooms
• Grains & Legumes: Whole Grains, Nuts, Sunflower Seeds, Walnuts
• Meat & Dairy: Chicken, Beef, Lamb, Eggs, Yogurt, Fish, Liver