Nutrients and their Food Sources

This list of nutrients and their food sources is not an exhaustive list, but rather a basic guide for finding food nutritional sources.

Vitamin:	Sources:
Vitamin A	beef liver, halibut, salmon, cream cheese, mackerel, crab, oysters, swordfish, spinach, beet greens, mustard greens, squash, carrots, tomato, kale, sweet potato, melons, papaya, grapefruit
Vitamin C	beef liver, oysters, Brazil nuts, potato, squash, mustard greens, sweet potato, alfalfa sprouts, green pepper, tomato, broccoli, cabbage, spinach, collard, citrus fruit, cantaloupe, strawberries, avocado, blackberries, rose hips, cherries, raspberries, blueberries, banana, pineapple, gooseberries
Vitamin D	beef liver, sardines, milk, salmon, tuna, egg yolk, chicken liver, herring
Vitamin E	cold pressed oils, eggs, parsley, sweet potatoes, wheat germ
Vitamin F	vegetable oils, butter, sunflower seeds
Vitamin K	liver, egg yolk, soy, broccoli, cauliflower, green leafy vegetables
Thiamin (B1)	beef heart, beef liver, beef kidney, milk, crab, oysters, cod, trout, flounder, mackerel, perch, red snapper, wheat, rice, barley, peanuts, soy, pork liver, Brazil nuts, cashews, pecans, sesame seeds, sunflower seeds, pineapple, pumpkin
Riboflavin (B2)	beef, beef kidney, beef heart, beef liver, chicken liver, salmon, trout, cod, mackerel, perch, clams, oysters, collard, mushrooms, Brazil nuts, almonds
Niacin (B3)	beef, beef liver, beef kidneys, chicken, turkey, pork, clams, oysters, crab, shrimp, cod, perch, trout, salmon, mackerel, sardines, halibut, haddock, strawberries, raspberries, squash, tomato, potato, broccoli, collard, mushrooms, green beans, lima beans, garbanzo beans (chickpeas), peas, dried apricot, peach, avocado, papaya, watermelon, soy, wheat, barley, rice, corn, peanuts, almonds, pumpkin seeds, sunflower seeds, sesame seeds, pecans, cashews, Brazil nuts, boysenberries
Pantothenic Acid (B5)	beef, beef liver, pork liver, chicken, salmon, mackerel, sardines, lobster, clams, crab, mushrooms, avocado, watermelon, pineapple, soy, lentils, bean sprouts, peanuts
Pyridoxine (B6)	beef, beef liver, beef heart, chicken, milk, halibut, mackerel, salmon, sardines, tuna, crab, pork liver, pork heart, barley, wheat, rice, prunes, avocado, Brazil nuts, peanuts, peas, soy, lentils, lima beans
Vitamin B12	beef, beef liver, pork liver, yogurt, milk, cheddar cheese, cream cheese, sardines, tuna, egg, prunes
Vitamin B15	apricot kernels, rice bran, rice shoots, brewer's yeast, liver
Folic Acid	beef liver, beef heart, turkey, cottage cheese, mackerel, tuna, barley, rice, peanuts, lima beans, blackberries, avocado, plums, raisins, almonds, pecans, walnuts, dates
Inositol	beef, beef liver, pork, chicken, salmon, rice, peanuts, apple, grapefruit, orange, raisins, strawberries
Choline	beef, beef liver, pork liver, milk, egg, split peas, peanuts, soy, lentils, green beans, bean sprouts, garbanzo beans (chickpeas)
Rutin	beef, beef liver, pork liver, chicken, eggs
PABA	beef liver, beef heart, beef kidneys, yogurt, wheat germ, green leafy vegetables
Bioflavonoids	lemon, lime, grapefruit, orange, red pepper
Minerals	Sources:
Zinc	oysters, pumpkin seeds, grains, sunflower seeds, pork, beef liver
Manganese	egg yolk, grains, nuts, pineapple, sunflower seeds
Magnesium	beef, milk, pork, chicken, salmon, flounder, tuna, crab, shrimp, barley, rice, peanuts, sesame, dried apricot, avocado, dates, pecans, almonds, cashews, Brazil nuts
Potassium	beef, beef liver, milk, turkey, pork, sardines, cod, flounder, haddock, salmon, perch, clams, tomato, collard, lima beans, split peas, peanuts, soy, dates, papaya, avocado, apricots, bananas, sunflower seeds, Brazil nuts, pecans, almonds, orange
Calcium	beef liver, chicken liver, milk, yogurt, cheese, clams, crab, oysters, shrimp, mackerel, sardines, salmon, broccoli, turnip greens, collard, mustard greens, sesame seeds, Brazil nuts, almonds, kelp (seaweed)
Phosphorus	beef, beef liver, pork liver, chicken, turkey, eggs, oysters, milk, yogurt, cheese, salmon, mackerel, sardines, clams, cod, flounder, haddock, perch, tuna, shrimp, lobster, crab, soy, rice, peanuts, barley, sunflower seeds, sesame seeds, pecans, walnuts, cashews, almonds, Brazil nuts
Iron	beef, beef liver, beef kidneys, pork, pork liver, chicken, clams, oysters, shrimp, sardines, cod, flounder, haddock, mackerel, perch, tuna, salmon, wheat, dried apricot, eggplant, tomato, garbanzo beans (chickpeas), lima beans, soy, raisins, prunes, Brazil nuts, sunflower seeds, almonds, peanuts, pumpkin seeds
Iodine	salmon, turkey, rabbit, all oils, butter, lard, shredded wheat, shrimp, kelp (seaweed)
Copper	calf's liver, lamb liver, oysters, wheat germ, mushrooms, sunflower seeds, yeast, tea, pork liver, Brazil nuts, filberts, walnuts
Molybdenum	buckwheat, eggs, oats, soybean, wheat germ, lima beans, barley, lentils, sunflower seeds, liver
Selenium	brewer's yeast, brown rice, garlic, liver, eggs
Chromium	eggs, beets, whole wheat bread, brewer's yeast, molasses, black pepper, mushrooms, beef liver

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Disclaimer:

The information on this site is educational in nature and is not intended to recommend or replace the advice of a qualified health practitioner. As each person is an individual, any dietary or lifestyle recommendations or treatments can and will only be recommended after a thorough review of the individual's health history has been done and a diagnosis has been made by Dr. Seliski.