Vitamin A (Retinol) Retinol is found in liver, egg yolk, butter, whole milk, and cheese. Vitamin A (Beta Carotene) Sweet potato, carrots, pumpkin, bell peppers spinach, corn, fenugreek leaves, mustard leaves, lettuce, bathua, mint, broccoli, musk melon, pineapple, mangoes, papaya, orange, watermelon, apricot & peach. Vitamin B 1 (Thiamin) Organ meat, fish, whole grain cereals, leafy green vegetables, asparagus, eggplant, fruits, legumes (beans and lentils), nuts, soy-milk. Vitamin B 2 (Riboflavin) Eggs, meat, poultry milk, yogurt, cheeses, whole grain cereals, dark green leafy vegetables, dried apricots and papaya. Vitamin B 3 (Niacin) Fish, meat, milk, eggs, whole grain cereals, legumes, fruits (avocados, figs, dates, prunes), and nuts. Vitamin B 5 (Pantothenic Acid) Chicken, egg yolk, milk, fish, whole grain cereals, potatoes, tomatoes, broccoli, mushrooms. Vitamin B 6 (Pyridoxine) Chicken, salmon, tuna, walnut, peanut, chickpeas, maize and whole grain cereals, green leafy vegetables, bananas & potatoes. Vitamin B 7 (Biotin) Egg yolk, dairy products, whole grains, organ meat, fish, peanut, almond, walnut, soy-bean, mushroom, sunflower seeds, banana, sweet potatoes, avocado, broccoli & cauliflower Vitamin B -9 (Folate) Dark green leafy vegetables, beans, lentils, peas, asparagus, wheat germ, mint leaves, spinach, broccoli, mango, orange, papaya, banana, strawberries, avocado, peanuts walnuts, flax seeds, sunflower seeds & til seeds. Vitamin B 12 (Cobalamin) Milk & milk products, chicken, eggs, fish {herring, sardines, salmon, trout), meat, button mushrooms, dried shittake mushrooms, nori (in sushi) & nutritional yeast. Vitamin C Amla, guava, lemon, kiwi, orange, mausmi, papaya, lemon, strawberries, pineapple, potato, sweet potato, capsicum, bell peppers, broccoli, green chillies, tomatoes, cauliflower, cabbage & lettuce. Vitamin D Egg yolks, mushroom, tofu, cheese, milk, curd, soymilk, salmon, sardines, canned light tuna, herring & mackerel. Vitamin E Edible vegetable oils, sunflower seeds, pumpkin seeds, almonds, pine nuts, peanuts, walnuts pistachios, cashewnuts, egg yolk, avocado & olives. Vitamin K Green leafy vegetables (parsley, spinach and salad greens), cabbage and vegetables oils (soybean, canola, olive) Calcium Milk and milk products, methi leaves, spinach, ragi, bengal gram {whole), rajmah, soybean, chia seeds, almonds, dry coconut, sunflower seeds, poppy seed, sesame seeds & moringa. Magnesium Whole wheat flour, quinoa, brown rice, spinach, broccoli, white chana, whole moong, peanut, pumpkin seeds, sunflower seeds, chia seeds, flax seeds, almonds, cashew nut & prunes. Iron Red meats, fish, poultry, eggs, bajra, jowar, ragi, wheat germ, oats, quinoa, roasted Bengal gram, chickpea, lobia, moth, masoor, rajmah, soybean, tofu, mint, mustard, spinach, pistachio, almonds, peanuts, pumpkin seeds, sunflower seeds, chia seeds, sesame seeds, dried apricots & dates. Zinc Red meats, shellfish, quinoa, legumes, beans, oats, mushroom, asparagus, spinach, pumpkin seeds, sesame seeds, flax seeds, sunflower seeds, chia seeds, alfa-alfa sprouts, peanut, cashew & almonds. Selenium Fish, chicken, eggs, organ meat, whole grains, lentils, chickpeas, kidney beans, cashews, almonds, sunflower seeds, milk, yogurt & cottage cheese. Sulphur Garlic, onion, broccoli, cauliflower, cabbage, kale, and radish. Potassium Bananas, oranges, melon, apricots, prunes, raisins, and dates, spinach, broccoli, potatoes, sweet potatoes, mushrooms, peas, cucumbers, zucchini, pumpkins & leafy greens. Chromium Egg yolk, whole grains, Whole cereals, green beans, broccoli and nuts. Phosphorus Meat, fish, poultry, eggs, milk and sunflower seeds. Copper Seafood, nuts, whole grains, seeds and legumes, and organ meats. MUFA - Monounsaturated Fatty Acid Olive oil, groundnut oil, sesame oil, rice bran oil, mustard oil, almonds, peanuts, sunflower seeds, pumpkin seeds, egg yolk, fatty fish, avocado. Omega - 6 Fatty Acids Corn oil, sunflower oil, safflower oil, canola oil, soybean oil, mustard oil, fish, poultry, pine nut, chia seeds, flax seeds. Omega - 3 Fatty Acids Fish such as mackerel, salmon, tuna, sardines, oysters, canola oil, mustard oil, soybean oil, walnut, flax seeds, chia seeds, wheat germ, egg, green leafy vegetables, fenugreek seeds, mustard seeds, legumes, bajra & soybeans. Choline Milk, eggs and peanuts. Source : Beautiful Inside Out - Wellness guide - Beauty and Wellness Sector Skill Council (B&WSSC)