Food Sources of Nutrients

Biotin

• Calcium
• Egg yolks
• LiverBrown 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