Number 1 Foods for Various Vitamins and Minerals

Vitamin/Mineral - Food

A - carrots (raw, boiled)

B12 - shellfish (clams, mollusks)

Biotin (B7) - swiss chard (boiled)

C - hot peppers (red and green)

Calcium - non-dairy source: sesame seeds

D - mushrooms (shiitake and button)

E - sunflower seeds (raw)

Folic Acid (B9) - bran flakes

K - kale (boiled)

Magnesium - pumpkin seeds (raw)

Riboflavin (B2) - calf's liver (braised)

Thiamine (B1) - sunflower seeds

Zinc - oysters

Resources
livestrong.com
healthaliciousness.com
healthdiaries.com
whfoods.com
vaughns-1-pagers.com