Here is a quick list of some dietary sources. Keep in mind that some food may lack their vitamins and minerals by the time they reach our grocery stores. They may also be contaminated from the many chemicals used on them to keep them fresh. Also, some food will lose even more nutrients once they have been cooked. Sometimes supplementing is necessary. Calcium- sesame seeds, soybeans, tofu, walnuts, green vegetables, dairy, almonds, sardines Chromium- meat, shellfish, whole grains, clams Iodine- kelp, seafood, sea salt Iron- fish, oatmeal, red meat, beans, nuts, poultry *supplementing is not recommended Magnesium- fresh vegetables Manganese- nuts, peas, beets, egg yolk, whole grains, bananas, bran, celery, pineapple Potassium- fresh fruit and vegetables Selenium- garlic, wheat germ, bran, tuna, onion, broccoli, meat, rice, chicken, whole grains Zinc- oysters, steak, wheat germ, eggs, liver, mushrooms, seafood, soybeans Vitamin A- fish liver oil, dairy, green and yellow fruit and vegetables Vitamin B1- brown rice, rice bran, whole wheat, wheat bran, oatmeal, milk, peanuts, meat, nuts B3- liver, whole wheat, fish, eggs, lean meat, wheat germ, brewer’s yeast B6- cantaloupe, cabbage, milk, eggs, whole grains B12- animal products, miso, soy sauce, sprouted grains Biotin- fruit, nuts, milk, whole grains, brown rice, legumes Choline- fish, liver, legumes, soybeans, peanuts, egg yolks Folic Acid- dark green leafy vegetables, citrus fruit, whole grains B5- meat, eggs, whole grains, bran, liver, nuts, chicken, legumes, salmon, mushrooms, oranges Vitamin C- citrus fruit, berries, green vegetables, tomatoes, papaya, green peppers Vitamin D- cod liver oil, egg yolk, fish Vitamin E- wheat germ, soybeans, spinach, broccoli, whole wheat, oatmeal, peanuts, liver |
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