Where can i get this?

Where can i get this?..i mean can some one tell me chich food items have this (4 each)

Vit A
Vit B
Vit C
Vit D
Vit E

Calcium
Iron
Fibre

^^Can i justknow 4om where i can get hose^^ (eg Vit C- lemom oranges etc)

Vit B is hard toget..im not too sure either
Vit C is from any sour fruit..oranges, lemon...
Vit D is from the sun( fm morning 8-10am and afternoon after 4pm)
Calcium from milk and cheese
And protein from egg and almonds.
Iron from any green leafy veggies..

i'l try and find ne thing else later on..hope this helps

Hi.

Thnx Engel for helping...

I have found this site that has everything about Vitamins and minerals. On the side it has all these things.

http://www.mamashealth.com/nutrition/vitamin.asp

Hope it helps. 😊

I found this & it might help u!😊

Vitamin A
The fruit-and-vegetable tier of the food pyramid contains the best sources of beta-carotene (which your body will convert to vitamin A in the amounts it needs).
Carrots, pumpkins, sweet potatoes, spinach, red peppers
Carrot Parsley Salad: Parsley is also a great source of vitamin A.
Japanese Pasta Vitamin B1 (Thiamin)
Meats, grains and nuts are rich in Thiamin.
Wheat germ, pork, beef, peanuts, brazil nuts
Gingered Pork and Peaches

• Fried Rice with Chicken and Peanuts
Vitamin B2 (Riboflavin)
Dairy foods are the best source of riboflavin.
Yogurt, milk, liver, eggs, pork
After-Workout Smoothie

• Corn Pudding
Vitamin B3 (Niacin)
Niacin is best found in meats and fish.
Tuna, salmon turkey, peanuts, chicken
Grilled Tuna Steaks

• Greek Turkey Burgers
Vitamin B6
B6 is found in a wide variety of food groups.
Whole-grain cereals, potatoes, bananas, peanut butter, turkey and chicken white meat
Turkey Caesar Wrap
• Kid-Friendly Smoothie
Vitamin B12
This vitamin is found only in animal products.
Organ meats, milk, shellfish, meat, cheese
Baked Ziti with Four Cheeses

• Scallop and Veggie Stir-Fry
Vitamin C
Fruits and vegetables contain the most vitamin C.
Red and green peppers, kiwis, orange juice, broccoli, cantaloupe
Broccoli Salad
• Avocado Orange Soup
Vitamin E
Vitamin E comes from plants, but is most concentrated in vegetable oils.
Wheat germ, soybean oil, corn oil, sunflower seeds, almonds
Yummy Wheat Germ Balls

• Chicken with Cashews or Almonds
Calcium
Dairy products and some vegetables are good places to find calcium.
Milk, cheese, yogurt, canned salmon, collards
Fat-Free Honey Berry Milkshake
• Quiche Lorraine
Iron
Meats are your best sources, but dried beans and seeds are also good.
all types of liver; pumpkin, sunflower and squash seeds; soybeans, beef, oysters
Sauteed Lentil Sunburgers
• Chinese Pepper Steak
Zinc
Meat and seafood are good sources of zinc. Shellfish is the best.
Oysters, dark meat turkey, beef, lentils, pumpkin seeds
Crock-Pot Beef Stew
• Spiced Turkey, Squash and Apples

Take Care😍

Anoli😍

xxx😍

thank ooo soo mych Anoli & everyone!!