Easy-to-find nutrients in foods - Here are some key sources:

• VITAMIN C: citrus fruits and juices like orange, grapefruit, and apple, kiwi fruit, strawberries, yellow, red and green peppers, broccoli, Brussels sprouts, tomatoes, potatoes and sweet potatoes.
• VITAMIN E: vegetable oils, wheat germ, peanut butter, sunflower seeds, leafy greens, nuts, sweet potato, papaya, avocados.
• SELENIUM: Brazil nuts, beans, eggs, fish, shellfish, meat, poultry, grain products.
• CAROTENOIDS: Dark orange vegetables like carrots, sweet potato, pumpkin, cantaloupe, pink grapefruit, tomatoes, broccoli, dark, green leafy vegetables like beet greens, spinach, Swiss chard, and kale.
• VITAMIN A: Liver, kidney, eggs, milk, butter, margarine, fish and fish liver oil.
• VITAMIN K: Green leafy vegetables, liver, soybeans, egg yolks, wheat, oats, potatoes, asparagus, butter and cheese.
• THIAMIN (Vitamin B1): Enriched grain products (breads, cereals and pasta), pork products, green peas, kidney- navy- and soybeans, lentils and nuts.
• RIBOFLAVIN (Vitamin B2): Milk products, meat, eggs, nuts, green peas and cooked spinach, navy- and soybeans, lentils, enriched grain products(breads, cereals and pasta),
• NIACIN (Vitamin B3): Meat, fish, poultry, milk, cheese, peanuts, peanut butter, kidney-, navy-, soybeans and chick peas, green peas, corn, enriched grain products.
• VITAMIN B6(Pyridoxine): Meat, fish, poultry, organ meats, enriched cereals, kidney-, navy-, soybeans and chick peas, lentils, potatoes, bananas, and watermelon.
• VITAMIN B12(Cobalamin): Only in animal products such as meat, fish, poultry, eggs, milk products, and B12 -fortified foods like soy and rice beverages, and soy-based meat substitutes.
• FOLATE / Folic acid in Foods: Liver, cooked kidney-, navy-, soybeans and chick peas, lentils, asparagus, cooked spinach, romaine lettuce, Brussels sprouts, beets, broccoli, corn, green peas, oranges and orange juice, canned pineapple juice, honeydew melon and cantaloupe, sunflower seeds, nuts, peanut butter, wheat germ, enriched grain products(breads, cereals and pasta),
• PANTOTHENIC ACID: Yeast, liver, kidney, eggs, peanut products, rice bran and wheat bran.
• BIOTIN: Yeast, kidney, liver and eggs.
• CALCIUM: Milk, cheese, yogurt, calcium fortified beverages like soy, rice and orange juice, canned salmon and sardines with bones, sesame seeds, cooked beans, tofu containing calcium sulfate and almonds. Bok choy, kale and broccoli provide calcium in smaller amounts.
• PHOSPHORUS: Halibut, salmon, sardines and salmon with bones, cooked beans, lentils, milk, cheese, yogurt, almonds, meat, poultry, peanut butter, green peas, and tofu containing calcium sulfate.
• MAGNESIUM: Cooked beans, and lentils, nuts and seeds, peanut butter, green leafy vegetables, brown rice, oat bran. Smaller amounts are found in most food groups including grain products, milk products and meat.
• VITAMIN D: Sunlight helps the body produce vitamin D. Food sources include fish liver oils, salmon, mackerel, sardine, tuna, fortified milk and margarine.
• FLUORIDE: Fluoridated water and foods grown or cooked in it, canned fish with bones, tea.

Incorporating a variety of foods from all the food groups, as recommended in Canada's Food Guide to Healthy Eating, can ensure appropriate intake of all essential nutrients.

Why not just take a nutritional supplement?

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