Nutrition and Hydration Guidelines for Excellence in Sports - ILSI India

APPENDIX I
Foods Containing Vitamins & Minerals
Vitamins*
Vit A : Eggs, milk apricots, carrots, sweat potatoes, spinach, mangoes (all dark coloured fruits and vegetables)
Vit B : Whole-grains , fish, meat, poultry, dairy products, leafy green vegetables, Oranges, beans and peas
Vit C : Citrus fruits, tomatoes, cabbage, broccoli, lemon, green chillies, amla
Vit D : Fortified milk, fish, egg yolks
Vit E : Whole-grains, wheat germ, leafy green vegetables, sardines, egg yolk nuts
Vit K : Leafy green vegetables, liver, pork, dairy products
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Minerals*
Calcium : Milk & dairy products such as yogurt, cheese, broccoli, liver, soy foods, sardines, oysters, clams, kale,
turnip greens, mustard greens
Iron : Red meat, pork fish, poultry, tendrils, beans soy food, raisins
Magnesium : Whole-grains, nuts, leafy green vegetables, potatoes, beans, bananas, broccoli
Phosphorus : Dairy foods, meat, fish
Potassium : Broccoli, potatoes (with skin) leafy green vegetables, citrus foods, bananas, dried fruit, peas, beans,
melous,
apricots, mangoes
Zinc : Red meat, poultry, sea foods, soy foods, milk, wheat germ, whole-grains
*Fortified foods and beverages such as breakfast cereals, wheat flour (atta), bread, biscuits, fruit juices, milk and dairy products,
sports drinks contain many of these vitamins and minerals and labels should be studied for information.
Guidelines for Excellence in Sports Performance