Sources Of Vitamins

Vitamin A:

Vitamin A is rich source of fortified milk and dairy products which includes cheese, yogurt, butter and cream. Dark-colored fruits and vegetables, egg yolk, liver, beef and fish are also good source of vitamin A.

Vitamin D:

Fish liver oils such as cod’s liver oil and fatty fish such as salmon, mackerel, herring, and orange roughy are very good source of vitamin B.

Vitamin E:

Vitamin E sources include good amount of green leafy vegetables which include spinach, broccoli, asparagus and turnip greens. Oils made from safflower, corn wheat germ and sunflower also acts as a good source.

Vitamin K:

Cabbage, cauliflower, cereals, dark green vegetables, green leafy vegetables, fish, liver, beef and eggs are very rich source of vitamin K.



Biotin is a water soluble vitamin. We can find rich source of biotin in milk, yeast, meat which includes organ meats (liver, kidney), egg yolk, cereals and nuts.


Folate is richly found in green leafy vegetables, fruits, peanut butter, fortified cereals, lentils and dried beans.

Niacin (vitamin B3):

Enriched breads, fortified cereals, eggs, lean meats, poultry, nuts, legumes, fish meat such as tuna or salt water fish acts as rich source of niacin.

Pantothenic acid:

Milk products, organ meats, poultry, whole grain cereals, eggs, mushroom and other vegetables in the cabbage family are rich source of pantothenic acid.

Thiamine (vitamin B1):

Thiamine also known as vitamin B1 can be adequately found in dried milk, whole grains, organ meats, peas, lean meats and nuts.

Pyroxidine (vitamin B6):

Vitamin B6 also known as pyroxidine have rich source in avocado, banana, whole grains, meat, nuts and legumes.

Vitamin B12:

Vitamin B12 has rich source in dairy products, poultry, eggs, soymilk, meat, organ meats and shell fish.

Vitamin C (ascorbic acid):

Brussels sprouts, broccoli, citrus fruits, strawberries, potatoes, cabbage, cauliflower, tomatoes and green leafy vegetables are rich source of vitamin C.