Food Sources of Nutrients

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Biotin

  • Calcium
  • Egg yolks
  • Liver
    Brown rice
  • Brewer’s yeast
  • Whole grains
  • Sardines
  • Legumes
  • Vitamin C
  • Guava
  • Broccoli
  • Green Pepper
  • Cantaloupe
  • Brussel Sprouts
  • Dark green leafy vegetables
  • Citrus fruit or juice
  • Strawberries
  • Cabbage

 

Calcium

  • Milk
  • Broccoli
  • Dark green leafy vegetables
  • Molasses
  • Legumes
  • Almonds
  • Cheese
  • Brazil Nuts

 

Chlorine

  • Chromium
  • Sea salt
  • Seafood
  • Meats
  • Ripe Olives
  • Rye Flour

 

Choline

  • Egg yolks
  • Organ meats
  • Brewer’s yest
  • Wheat germ
  • Soybeans
  • Fish
  • Legumes
  • Lecithin

 

Chromium

  • Clams
  • Whole grain cereals
  • Brewer’s yeast
  • Broccoli
  • Oats

 

Copper

  • Inositol
  • Organ meats
  • Seafood
  • Nuts
  • Legumes
  • Molasses
  • Raisins

 

Folate

  • Chicken liver
  • Beef liver
  • Wheat germ
  • Asparagus
  • Lettuce
  • Spinach
  • Orange juice
  • Legumes

 

Inositol

  • Whole grains
  • Citrus fruits
  • Brewer’s yeast
  • Molasses
  • Meat
  • Milk
  • Nuts
  • Vegetables
  • Lecithin

 

Cobalt

  • Organ meats
  • Oysters
  • Clams
  • Poultry
  • Milk
  • Green leafy vegetables
  • Fruits

 

Iodine

  • Iodized salt
  • Ocean fish
  • Shellfish
  • Spinach

 

Leucine

  • Beef
  • Chicken
  • Soy protein
  • Fish
  • Soybeans
  • Ham, pork
  • Cottage cheese
  • Liver
  • Eggs
  • Baked beans

 

Lysine

  • Chicken
  • Beef
  • Fish
  • Ham, pork
  • Soy protein
  • Soybeans
  • Cottage cheese
  • Baked beans
  • Eggs
  • Goat milk
  • Milk
  • Peanuts
  • Brewer’s yeast
  • Oatmeal

 

Magnesium

  • Soybeans
  • Wheat germ
  • Cashews
  • Almonds
  • Brazil nuts
  • Baked beans
  • Peanuts
  • Molasses
  • Dark green leafy veg.

 

Manganese

  • Whole grains
  • Green leafy veg.
  • Legumes
  • Nuts
  • Pineapples
  • Egg yolks

 

Methionine

  • Chicken
  • Beef
  • Fish
  • Ham, pork
  • Eggs
  • Cottage cheese
  • Liver
  • Soybeans
  • Soy protein
  • Sardines
  • Milk
  • Yogurt

 

Molybdenum

  • Legumes
  • Whole grain cereals
  • Milk
  • Liver
  • Dark green veg.

 

Iron

  • Prune juice
  • Liver
  • Beef
  • Soybeans
  • Ham
  • Organ meats
  • Chicken
  • Spinach
  • Eggs

 

Niacin

  • Salmon, tuna
  • Chicken
  • Halibut
  • Liver
  • Beef
  • Organ meats
  • Peanuts
  • All bran
  • Mushrooms
  • Brewer’s yeast
  • Other fish

 

Orotic Acid

  • Organically grown root veg.
  • Whey
  • Fish

 

Phenylalanine

  • Soy protein
  • Beef
  • Chicken
  • Soybeans
  • Fish
  • Eggs
  • Cottage cheese
  • Baked beans
  • Peanuts
  • Almonds
  • Milk

 

Phosphorus

  • Tuna
  • Soybeans
  • Beef liver
  • Brazil nuts
  • Beef
  • Milk & cheese

 

Selenium

  • Tuna
  • Herring
  • Brewer’s yeast
  • Wheat germ and bran
  • Broccoli
  • Whole grains
  • Brazil nuts

 

Sulfur

  • Fish
  • Eggs
  • Meats
  • Cabbage
  • Brussel sprouts

 

Potassium

  • Soybeans
  • Cantaloupe
  • Sweet potato
  • Avocado
  • Raisins
  • Banana
  • Halibut, sole
  • Baked beans
  • Molasses
  • Ham
  • Mushrooms
  • Beef
  • White potatoes

 

Vanadium

  • Fish

 

Sodium

  • Sea salt
  • Baking powder
  • Baking soda
  • Celery
  • Milk products
  • Kelp

 

Threonine

  • Beef
  • Chicken
  • Fish
  • Ham, pork
  • Soy protein
  • Soybeans
  • Liver
  • Eggs
  • Cottage cheese
  • Goat milk
  • Baked beans

 

Tryptophan

  • Beef
  • Soy protein
  • Chicken
  • Soybeans
  • Fish
  • Eggs
  • Milk
  • Cottage cheese
  • Mixed nuts
  • Baked beans
  • Baked beans

 

Valine

  • Beef
  • Chicken
  • Fish
  • Soy protein
  • Soybeans
  • Ham, pork
  • Eggs
  • Liver
  • Cottage cheese
  • Baked beans
  • Milk

 

Vitamin A

  • Liver
  • Cod Liver Oil
  • Dark green leafy veg
  • Cantaloupe
  • Sweet potato
  • Carrots
  • Spinach, chard
  • Tomato
  • Eggs
  • Cabbage

 

Vitamin B1

  • Brewer’s yeast
  • Pork
  • Soybeans
  • Ham
  • Wheat germ
  • Sunflower seeds
  • Fortified cereals
  • Brazil nuts
  • Oatmeal

 

Vitamin B2

  • Liver
  • Organ meats
  • Mushrooms
  • Skim milk
  • Whole milk
  • Brewer’s yeast
  • Fortified cereals
  • Eggs
  • Beef
  • Cottage cheese
  • Chicken
  • Spinach
  • Ham, pork

 

Vitamin B6

  • Soybeans
  • Fresh salmon
  • Ham, pork
  • Canned salmon
  • Brewer’s yeast
  • Molasses
  • Liver
  • Wheat bran
  • Beef
  • Cod
  • Wheat germ
  • Sunflower seeds

 

Vitamin B12

  • Liver
  • Beef kidney
  • Beef
  • Oysters
  • Salmon
  • Sole
  • Ham, pork
  • Chicken

 

Vitamin C

  • Guava
  • Broccoli
  • Green pepper
  • Brussel sprouts
  • Cantaloupe
  • Dark green leafy veg
  • Citrus fruits or juice
  • Fresh strawberries
  • Cabbage
  • Watermelon

 

Vitamin D

  • Salmon
  • Sardines
  • Herring
  • Vit D fortified milk
  • Vit D fortified milk products
  • Egg yolks
  • Organ meats
  • Cod Liver Oil

 

Vitamin E

  • Peanuts
  • Wheat germ
  • Mayonnaise
  • Salmon

 

Vitamin K

  • Green leafy veg
  • Egg yolks
  • Blackstrap molasses
  • Cauliflower
  • Soybeans

 

Zinc

  • Beef
  • Oatmeal
  • Dark chicken
  • Fish
  • Beef liver
  • Dried beans
  • Tuna
  • Bran

 


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