Best food sources of 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