Best food sources of the essential nutrients

Nutrient Sources
Complex carbohydrate & fibre wholemeal bread, wholegrain cereals, baked beans, pasta, potatoes, peas, other starchy vegetables
Protein lean meat, chicken, fish, cheese, milk, eggs, bread, nuts, legumes
Fat oils, butter, margarine, cream, meat, cheese, pastry, biscuits, nuts
Preformed Vitamin A butter, margarine, cream, cheese, eggs, meat
Beta-carotene (converts to vitamin A) carrots, spinach, pumpkin, broccoli, tomatoes, apricots, rockmelon
Vitamin D Fatty/canned fish, butter, margarine, cream, cheese, eggs
Vitamin E Polyunsaturated oils, polyunsaturated margarine, nuts, olive oil, fatty fish and small amounts in wholegrain cereals and green vegetables
Vitamin K green vegetables, cheese, butter, pork, eggs
Thiamin Wholegrain cereals, pork, bread, nuts, peas
Riboflavin milk, meat, eggs, cheese, wholegrain, cereals, nuts, mushrooms
Niacin fish, meat, peanuts, wholegrain cereals, nuts, mushrooms
Pantothenic acid eggs, wholegrain cereals, peanuts, fish, meat, vegetables
Vitamin B6 Wholegrain cereals, meat, fish, peanuts, bananas
Folic acid green vegetables, wholegrain cereals, wholemeal bread, nuts
Vitamin B12 meat, fish, eggs, cheese, milk, oysters
Biotin eggs, cheese, milk, fish, wholegrain cereals
Vitamin C Oranges, tomatoes, potatoes, broccoli, cabbage, Brussels sprouts, Strawberries
Calcium cheese, milk, yoghurt, canned fish, nuts, sesame seeds (tahini), dried fruit
Phosphorus meat, fish, poultry, eggs, milk, cheese, nuts, cereals, bread
Iron meat, poultry, wholegrain cereals, wholemeal bread, eggs
Sodium table salt, meat, milk, cheese, seafood, spinach, celery
Potassium Potatoes, bananas, oranges, apricots, other fruit and vegetables, meat, fish, nuts
Iodine Sea foods, milk and cereals and vegetables from areas with high iodine content in the soil, iodised table salt
Zinc oysters, meat, fish, poultry, eggs, wholegrain cereals, peanuts