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13 Essential Nutrients From Easy Food Sources

13 Essential Nutrients From Easy Food Sources


Lean red meat, chicken, turkey, fish, cereals, beans, whole grains, and dark-green leafy vegetables.


Dairy products such as milk, cheese and yogurt, and dark-green leafy vegetables such as broccoli and kale.


Green vegetables (like okra; pictured), some beans, nuts, seeds, and unrefined whole grains.

Vitamin A

Leafy green vegetables, orange and yellow vegetables, tomato products, fruits, dairy products, liver, fish, and fortified cereals.


Natural sources include leafy green vegetables, fruits, and beans; the synthetic form of folate (folic acid) is found in supplements and often added to enriched cereals, breads, pastas, and rice.


Cauliflower, liver, avocado, and raspberries.

Vitamin B Complex

Fish, poultry, meat, eggs, dairy products, leafy green vegetables, legumes, many cereals, and some breads.

Vitamin C

All fruits and vegetables, particularly citrus fruits, red pepper, and broccoli.

Vitamin D

Flesh of fatty fish, such as salmon and tuna, and fish liver oils, with small amounts in beef liver, cheese, and egg yolks; and vitamin-D-fortified milk and orange juice. While vitamin D occurs naturally in very few foods, most people actually meet at least some of their vitamin D needs through exposure to sunlight.

Omega 3

Fish—particularly fatty fish like salmon, tuna, sardines, and mackerel—and plants and nut oils.


Yogurt, kefir, and other dairy products.


Green tea is widely available. It is a powerful antioxidant.


Grapes, grape juice, wine (especially red), peanuts, and berries.