Top sources of vitamins and minerals

It's easy to get enough vitamins and minerals from your diet if you know the right foods to eat.

Meat

Vitamin B1 (pork), vitamins B2, B6, B12, niacin, iron, magnesium, sodium (cured meat), chromium, selenium and zinc

Seafood

Vitamins A and D, calcium (oily fish), vitamins B2, B12, niacin, potassium, copper, iodine, selenium and zinc

Kiwifruit, citrus fruit and tomatoes

Vitamin C and potassium

Red and orange vegetables (carrots and capsicum)

Beta-carotene and vitamin C

Green vegetables

Vitamin B2, B6, C, K, niacin, folate, iron and magnesium

Dried fruit

Calcium, iron and potassium

Milk, yoghurt and cheese

Vitamins A, B2, B12, D, K, niacin, calcium, magnesium, potassium, sodium, chromium, iodine and zinc

Nuts and seeds

Vitamins B1, B2, B6, E, calcium, magnesium, potassium, sodium (salted nuts), copper, selenium and zinc

Legumes/beans

Vitamin B1, iron and zinc

Liver and kidney

Vitamins A, B1, B2, B6, B12, K, niacin, folate, iron, chromium and copper

Whole grain breads and fortified breakfast cereals

Vitamins B1, B2, B6, K, niacin, folate, calcium, iron, magnesium, chromium, copper, selenium and zinc

Eggs

Niacin, vitamins A, B12, D, K, iron, chromium, iodine, selenium and zinc

Yeast extract

Vitamins B1, B2, potassium, sodium and chromium

Vitamin partners

Vitamins and minerals interact with each other. Some of these relationships are beneficial and essential for optimum health. For example, calcium needs vitamin D; iron works with vitamin B12; vitamins C and E work with selenium as a powerful antioxidant team.

These recipes highlight good interaction of vitamins and minerals:

Beef with orange sauce

Stir-fry 300g lean beef until evenly browned. Add a finely chopped onion with 2 teaspoons of oil. Stir-fry until softened. Stir in a tablespoon of tomato purée and cook for 2 minutes. Add a cup of mixed vegetables and stir-fry for 2 minutes. Pour in 1 cup of orange juice and heat through. Thicken with a little cornflour if desired. (A good source of iron with vitamin B12 to enhance its absorption.)

Quick salmon pâté

Flake a 210g can of salmon, drained, mix with 120g cottage cheese with garlic and herbs. Add a squeeze of lemon juice and season with salt and pepper. Serve on crackers or bread. (A good source of calcium and vitamin D.)