Food Sources
Explore vitamins and minerals through normal food sources first: fish, eggs, dairy, legumes, vegetables, fruit, nuts and more.
Explore by food group
Different food groups provide different profiles of vitamins, minerals and fatty acids.
Which foods provide each nutrient?
Vitamin B12
Beef liver and other organ meats · Clams, oysters and other shellfish · Salmon, tuna and other fish
See food sources →Magnesium
Pumpkin seeds and other seeds · Almonds, cashews and other nuts · Beans and lentils
See food sources →Vitamin D
Fatty fish such as salmon, trout and mackerel · Cod liver oil and some fish-liver products · Egg yolk
See food sources →Omega-3 Fatty Acids
Salmon, sardines, mackerel and herring · Other fish and seafood · Flaxseed and chia seeds
See food sources →Probiotics
Yogurt containing live cultures · Kefir · Some traditionally fermented foods that still contain live microorganisms
See food sources →Vitamin C
Red and green peppers · Oranges, grapefruit and other citrus fruits · Kiwifruit
See food sources →Folate (Vitamin B9)
Dark green leafy vegetables · Beans, peas and lentils · Asparagus and Brussels sprouts
See food sources →Biotin (Vitamin B7)
Eggs · Fish and meat · Nuts and seeds
See food sources →