Adapted from Allegretti and Sommers, Fougère, and Ackerman
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Vitamin A |
Carrots, spinach, liver, pumpkin, sweet potatoes, fish oil, eggs, turnip greens |
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Vitamin D |
Marine fish oil, fatty fish, egg yolks, dairy products, liver, beef, cottage cheese |
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Vitamin E |
Plant oils, leafy green vegetables, seeds, wheat germ, bran, whole grains, liver |
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Vitamin K |
Liver, leafy green vegetables, milk, cabbage, fish |
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Vitamin C |
Fruits, vegetables, organ meats |
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Vitamin B |
Whole grains, nutritional or brewers yeast, liver, beans, green vegetables, spirulina, nuts, dairy products |
Macrominerals
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Calcium |
Milk, yogurt, tofu, sardines with bones, raw bones, bok choy, green beans, broccoli, cauliflower |
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Phosphorous |
All animal tissues, eggs, fish, milk |
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Magnesium |
Spinach, broccoli, green beans, tofu, tomato juice, beans, whole grains, seafood |
Potassium,
Sodium and
Chloride |
Fruits, vegetables, milk, grain |
Microminerals
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Zinc |
Spinach, broccoli, yogurt, beef, poultry, whole grains, vegetables |
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Sulfur |
All protein foods (meats, fish, poultry, eggs, legumes and milk) |
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Iron |
Red meats, fish, poultry, shellfish, eggs, legumes |
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Iodine |
Iodized salt, seafood, dairy products, kelp |
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Selenium |
Seafood, meat, whole grains, brown rice, vegetables |
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Cooper |
Seafood, nuts, whole grains, seeds, legumes |
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Manganese |
Nuts, whole grains, leafy vegetables |
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Chromium |
Lean meat, vegetable oils, brewers yeast |
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Cobalt |
Liver, kidney, fruit, vegetables |
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Fluorine |
Available in water |
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Molybdenum |
Legumes, cereals, organ meats |
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Silicon |
Cereals, vegetables, beans and peas |
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