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what are the food souces of vitamins

Vitamins are minerals are widely available in a variety of the foods we eat. Different foods contain varying levels of different vitamins, and for this reason it is recommended that individuals obtain their vitamins by consuming a variety of fruits and vegetables. Although vitamins and minerals are found naturally in foods, some foods are also fortified with vitamins, such as vitamin D in milk or yogurts, for example. Some food sources naturally rich in vitamin A include sweet potatoes, carrots, and spinach. Vitamin C is found naturally in foods such as red and green peppers, kiwis, oranges, strawberries, and broccoli. While vitamin D can be obtained through exposure to sunlight and through the consumption of fortified products such as milk products and cereals, it is found naturally in fish liver oils and fatty fish, as well as mushrooms. Vitamin E can be found naturally in sunflower seeds, almonds, peanut butter, and vegetable oils. Vitamin K is found naturally in many green, leafy vegetables such as spinach, collards, broccoli, and Brussels sprouts. Pork roast, sunflower seeds, and bran flakes are naturally rich in thiamin. Liver is a rich source of riboflavin, niacin, B6, and B12. 
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The Expert: Wendy Reinhardt Kapsak, MS, RDN, is the President and CEO of the Produce for Better Health (PBH) Foundation. At PBH, she guides the Foundation’s efforts to advance the overall effort of increasing fruit and vegetable consumption.
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