Food sources of vitamins Vitamin A Vitamin A (retinol) , directly usable , is in animal products.
Provitamin A (precursor of vitamin A) is found mostly in plants of orange , yellow and green.
Main animal sources • Fatty fish
• Offal
• Milk , cream
• Butter
• Egg yolk
• Cheeses
Main plant sources • Citrus
• Carrots
• Pumpkin
• Apricot
• Mango
• Melon
• Chou
• Spinach , watercress , lamb's lettuce , wild lettuce
• Peppers
• Parsley
Vitamin B group Main plant sources • Flour and whole grains
• Germ of cereals
• Pulses
• Brown Rice
• Some vegetables , especially green leafy vegetables that are rich in dark Vitamin B9 (watercress , spinach , kale , lamb's lettuce and other salad)
• Some dried fruit
Main animal sources • Fish , meat , offal (liver , kidney) rich in vitamin B12
• Milk and milk products
• Eggs
• Oysters
Deficiencies in vitamins B1 , B3 , B6 and B9 are quite common in the elderly.
Deficiencies in vitamins B6 and B9 are seen in women on the pill , people in cancer treatment and in some medicines (antibiotics , antipsychotics ...).
Deficiencies in vitamin B9 (folic acid) are found in pregnant women.
The strict vegetarian diets promote vitamin B12 deficiency (risk of anemia).
Alcohol promotes deficiencies in vitamins B1 , B6 and B12.
Deficiencies in vitamins B5 and B8 can cause hair loss , nail changes.
Vitamin C (ascorbic acid) It is mostly found in large quantities in fruits and vegetables , including fruit acids and the greenest leaves of vegetables.
Main sources • Fruits:
- Citrus (oranges , lemons , tangerines);
- Red fruit (blackcurrants , strawberries , blackberries);
- Kiwi , papayas , guavas.
• Fresh vegetables: peppers , watercress , spinach , cabbage , tomatoes , potatoes , onions , broccoli
• Herbs (parsley , chives , sorrel , chives)
Vitamin C enhances the absorption of iron from vegetables: fresh orange juice can triple the absorption of iron from cereals breakfast.
Food sources of vitamins Tips Vitamin C (ascorbic acid) It is mostly found in large quantities in fruits and vegetables , including fruit acids and the greenest leaves of vegetables.
Main sources • Fruits:
- Citrus (oranges , lemons , tangerines);
- Red fruit (blackcurrants , strawberries , blackberries);
- Kiwi , papayas , guavas.
• Fresh vegetables: peppers , watercress , spinach , cabbage , tomatoes , potatoes , onions , broccoli
• Herbs (parsley , chives , sorrel , chives)
Vitamin C enhances the absorption of iron from vegetables: fresh orange juice can triple the absorption of iron from cereals breakfast.
Vitamin D (calciferol) It is found mainly in animal products.
Main sources • Oily fish from cold seas (salmon , halibut , herring , sardines , tuna ...)
• Egg yolk
• Offal (liver)
• Butter
• Dairy
The majority of vitamin D is synthesized in the skin by the action of the sun's ultraviolet risks of deficiency are mainly:
- Elderly people who leave little;
- Persons to very dark skin (the pigmentation of the skin reduces the penetration of ultraviolet rays);
- Infants and young children , in whom supplementation is routine for good growth.
Vitamin E (tocopherol) Main plant sources • Oils and margarines (sunflower , corn , grapeseed)
• Wheat germ
• Nuts (almonds , hazelnuts)
• Greens
• Some vegetables (fennel , asparagus , salsify)
Real deficiency of vitamin E is rare in adults.
Vitamin K (phylloquinone) It is found mainly in animal products.
Main animal sources • Offal
• Butter
• Egg yolk
• Cheeses
Main plant sources
• Family of cabbage (cauliflower , Brussels sprouts , red cabbage , sauerkraut , broccoli)
• Spinach
• Asparagus
• Soybeans
• Tomato
Deficiencies are rare. Persons on anticoagulant therapy (oral anticoagulants) should avoid foods richest in vitamin K that interfere with their treatment.
