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