Whole Food Sources of Common Supplements

Part of the Vitamins For Dummies Cheat Sheet

The best way to get most of the vitamins, minerals, and other nutrients you need is through your diet. As you choose to eat healthy foods, you'll soon see and feel the benefits — like increased energy, clearer thinking, and better looking skin. To get the supplements you need, look for these food sources:

Supplement Natural Sources
Calcium Yogurt, broccoli, leafy greens, sesame seeds
Folic acid Brown rice, leafy greens, salmon, whole grains
Iron Leafy greens, nuts, seeds, raisins, liver, beef
Magnesium Grains, legumes, vegetables, nuts, seeds, seafood
Potassium Fruits and vegetables, whole grains, nuts and seeds
Selenium Yeast, wheat germ, rice, and other whole grains
Zinc Oysters, meat, eggs, whole grains, pumpkin seeds
Vitamin A and beta-carotene Yellow and orange fruits and vegetables, egg yolk
Vitamin B Whole grains, vegetables, nutritional yeast
Vitamin C Citrus, bell peppers, tomatoes, strawberries
Vitamin E Vegetable oils, nuts, seeds, whole grains, dark green leafy vegetables
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