Soy milk, yogurt, hard cheeses, fortified cereals, kale
Niacin/vitamin B3. Niacin or vitamin B3 helps produce energy from foods and is essential to our nervous systems and digestion. You should be able to get all the niacin/B3 you need from your diet. Good sources of niacin include: meat, fish, wheat flour, maize flour, eggs and milk. You should be able to get all the vitamin A you need from your diet. Good food sources include cheese, eggs, yoghurt and fortified low-fat spreads. Daily requirements: 0.7mg a day for men. Vitamin A helps maintain a healthy immunity immune system, vision and skin. You should be able to get all the vitamin A you need from your diet. Good food sources include cheese, eggs, yoghurt and fortified low-fat spreads. Daily requirements: 0.7mg a day for men. ARS. Nutrient Data Laboratory. Look up the amount of calories, fat, protein, vitamins, minerals and more contained in foods using the USDA's on-line searchable database. This is an up-to-date and comprehensive source for nutrients amounts in food. . A lack of vitamin B12 may lead to vitamin B12 deficiency anaemia. Good sources of vitamin B12 include: meat, salmon, cod, milk, cheese, eggs, yeast extract and some fortified breakfast cereals. Adults need around 0.0015mg a day of vitamin B12. You should be able to get all the vitamin A you need from your diet. Good food sources include cheese, eggs, yoghurt and fortified low-fat spreads. Daily requirements: 0.7mg a day for men. Vitamin A. Food sources include: Cod-liver oil, sweet potatoes, carrots, leafy vegetables, and fortified foods such as breakfast cereals. What it does: Promotes good eyesight and normal functioning of the immune system. Vitamin B1 (Thiamine). Food sources include: Enriched, fortified, or whole-grain products such as bread, pasta, and cereals. What it does: Helps the body process carbohydrates and some protein. Vitamin B2 (Riboflavin). Food sources include: Milk, breads, fortified cereals, almonds, asparagus, dark meat chicken, and cooked beef. What it does: Supports many body processes, such as turning food into energy. What it does: Helps with digestion and changing food into energy; helps make cholesterol. Vitamin B6. Food sources include: Fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. What it does: Supports your nervous system. The list below will help you out. It covers all the vitamins and minerals you should get, preferably from food. Calcium. Foods that have it: Milk, fortified nondairy alternatives like soy milk, yogurt, hard cheeses, fortified cereals, kale. How much you need: 1  Adults ages 19-50: 1,000 milligrams per day. What it does: Helps your body process iron. Don't get more than this much: 10,000 micrograms per day for adults. Fiber. Foods that have it: Plant foods, including oatmeal, lentils, peas, beans, fruits, and vegetables. 1  1. Good sources of pantothenic acid include: chicken, beef, potatoes, porridge, tomatoes, kidney, eggs, broccoli, wholegrains, such as brown rice and wholemeal bread and some fortified breakfast cereals. You should be able to get all the vitamin A you need from your diet. Good food sources include cheese, eggs, yoghurt and fortified low-fat spreads. Daily requirements: 0.7mg a day for men. You can also contribute to your vitamin A intake by including good sources of beta-carotene in your diet, as this can be converted into vitamin A by the body. The main food sources of beta-carotene are: 1  yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers.  Like vitamins, minerals are substances found in food that your body needs for growth and health. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are minerals your body needs in larger amounts. 
http://www.webmd.boots.com/healthy-eating/guide/vitamins-minerals-food-sources http://www.webmd.boots.com/healthy-eating/guide/vitamins-minerals-food-sources http://www.nutrition.gov/whats-food/vitamins-minerals http://www.webmd.boots.com/healthy-eating/guide/vitamins-minerals-food-sources http://www.webmd.com/food-recipes/vitamin-mineral-sources http://www.webmd.com/food-recipes/guide/vitamins-and-minerals-good-food-sources http://www.webmd.boots.com/healthy-eating/guide/vitamins-minerals-food-sources http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-A.aspx http://www.womenshealth.gov/fitness-nutrition/nutrition-basics/minerals.html
what foods are good sources of vitamins and minerals