What food groups are good sources of vitamins?

Fruits:

* Vitamin C: Great sources include citrus fruits, berries, kiwi, and guava.

* Vitamin A (beta-carotene): Found in oranges, cantaloupe, and apricots.

* Folate (vitamin B9): Rich sources include bananas, strawberries, and oranges.

* Potassium: Bananas, oranges, and dried fruits.

Vegetables:

* Vitamin C: Broccoli, Brussels sprouts, bell peppers, and kale are excellent sources.

* Vitamin A (beta-carotene): Sweet potatoes, carrots, spinach, and kale are high in this vitamin.

* Vitamin K: Green leafy vegetables like spinach, kale, and collard greens are good sources.

* Folate (vitamin B9): Asparagus, spinach, and broccoli.

Grains:

* Vitamin B Complex: Whole grains, like brown rice, quinoa, and oats, are good sources of various B vitamins (thiamine, riboflavin, niacin, and folate).

* Iron: Enriched grains provide iron.

Dairy:

* Vitamin D: Milk, yogurt, and cheese fortified with vitamin D.

* Calcium: Essential for bone health, calcium is abundant in dairy products.

* Vitamin B12: Found in dairy products like milk, yogurt, and cheese.

Protein:

* Vitamin B12: Meats, poultry, fish, and eggs are excellent sources.

* Iron: Red meat, fish, and poultry.

* Zinc: Meat, poultry, seafood, beans, and nuts.

Other Foods:

* Vitamin E: Nuts, seeds, and vegetable oils.

* Vitamin K: Green leafy vegetables and some vegetable oils.

* Biotin (vitamin B7): Eggs, nuts, and yeast.

Important Note: While all food groups contain vitamins, it's essential to eat a variety of foods from each group to ensure you're getting a balanced intake of all necessary vitamins and nutrients.