Vitamins

B1 (thiamin) spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk

B2 (riboflavin) spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams

B3 (niacin) spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp

B3 (niacin) spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp

Biotin widespread in foods

Pantothenic Acid widespread in foods

B6 (pyridoxine) bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast

Folate tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans

B12 meats, poultry, fish, shellfish, milk, eggs

C (ascorbic acid) spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries

A (retinol) mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver

D self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish

E polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod

K Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver

Minerals

Sodium salt, soy sauce, bread, milk, meats

Chloride salt, soy sauce, milk, eggs, meats

Potassium potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk

Calcium milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli

Phosphorus all animal foods (meats, fish, poultry, eggs, milk)

Magnesium spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu, cashews, halibut

Iron artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver

Zinc spinach, broccoli, green peas, green beans, tomato juice,lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese

Selenium seafood, meats and grains

Iodine salt, seafood, bread, milk, cheese

Copper meats, water

Manganese widespread in foods

Fluoride fluoridated drinking water, tea, seafood

Chromium vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts

Molybdenum legumes, organ meats