Foods High In Essential Nutrients


Chicken, Soybeans, Fish, Ham, Beef, Cottage cheese, Yoghurt, Skim milk, Turkey, Eggs, Lamb, Nuts, Seeds, Sprouts

Vitamin A

Norwegian cod liver oil, Liver, Parsley, Carrots, Sweet potatoes, Swiss chard, Spinach, Mango, Butternut squash, Beet greens, Chives, Egg yolk, Watercress, Winter squash, Tomatoes, Cantaloupe, Broccoli

Vitamin B1

Brewers yeast, Rice bran, Fresh wheat germ, Sunflower seeds, Pine nuts, Soya milk, Sesame seeds, Peanuts, Pistachio  nuts, Buckwheat, Wheat bran, Rolled oats, Wholemeal pasta, Whey powder, Lima beans, Pinto beans, Mung beans, Peas, Egg yolk, Cornmeal, Brazil nuts, Lentils, Broad beans

Vitamin B2

Liver, Brewers yeast, Whey powder, Fresh wheat germ, Almonds, Mushrooms, Egg yolk, Swiss and cheddar cheese, Millet, Soy beans, Parsley, Cashew nuts, Rice bran, Lentils, Sesame seeds, sunflower seeds, Rye, Broccoli, Mung beans, Avocado, Asparagus, Dark leafy greens

Niacin B3

Salmon, Tuna, Chicken, Halibut, Liver, Beef, Organ meats, Peanuts, All bran, Brewers yeast, White fish, Veal, Mushrooms, Brown rice, Bulghur wheat, Sesame seeds, Sunflower seeds, Wholemeal pastas, Buckwheat, Dried peaches

Vitamin B6

Chicken, Beef, Kidney, Tuna, Walnuts, Salmon, Trout, Lentils, Lima beans, Buckwheat, Black eyed peas, Navy beans, Brown rice, Hazelnuts, Garbanzos, Pinto beans, Banana, Albacore, Halibut, Avocado, Whole grain wheat, Chestnuts, Kale Whole grain rye, Spinach, Turnip greens, Sweet red peppers, Potato, Sardines, Brussels sprouts, Perch, Cod, Barley, Sweet potato, Cauliflower, Popcorn, Red cabbage, Leek

Vitamin B12

Liver, Beef kidney, Beef, Chicken, Clams, Oysters, Sardines, Brook trout, Salmon, Tuna, Haddock, Flounder, Scallops, Cottage cheese, Halibut, Perch, Swordfish

Pantothenic Acid B5

Liver, Organ meats, Eggs, Soybeans, Broccoli, Wheat germ, Wheat bran, Crude molasses, Whole grain breads and cereals, Peanuts, Mushrooms, Beef, Haddock, Brewers yeast, Green leafy vegetables, Peas, Beans

Folic Acid

Chicken liver, Beef liver, Wheat germ, Asparagus, Lettuce, Dark leafy green vegetables, Spinach, Fresh orange juice, Legumes, Broccoli, Irish potato, Nuts

Vitamin C

Red chili peppers, Guava, Red sweet peppers, Kale, Parsley, Collards, Turnip greens, Green sweet peppers, Broccoli, Brussels sprouts, Mustard greens, Cauliflower, Persimmons, Red cabbage, Strawberries, Papayas, Spinach, Oranges, Cabbage, Lemons, Grapefruit, Turnips, Mango, Water cress, Asparagus, Cantaloupe, Swiss chard, Green onion, Okra, Tangerines, NZ spinach, Oysters, Lima beans, Black-eyed peas, Peas, Radish, Raspberries, Chinese cabbage, Yellow summer squash, Honeydew melon, Tomatoes


Fresh fruit vegetables, Buckwheat, Citrus, Green peppers, Grapes, Apricots, Strawberries, Black currants, Cherries, Prunes

Vitamin E

Soybean oil, Wheatgerm oil, Corn oil, Wheat germ, Whole grains, Nuts, Seeds, Sprouts, Green leafy vegetables, Eggs

Essential Fatty Acids

Vegetable oils, Safflower, Sunflower, Corn, Soybean, Sesame seeds, Walnuts, Pistachio nuts, Sunflower seeds, Sesame seeds, Flaxseeds


Collard turnip greens, Almonds, Parsley, Dandelion greens, Watercress, Butternut, Yoghurt, Beet greens, Buckwheat, Broccoli, Walnuts, Cottage cheese, Spinach, Pecans, Green beans, Globe artichokes, Cabbage, Sprouts, Whole grain wheat, Oranges, Celery, Whole grain rice, Carrots, Barley, Sweet potatoes, Brown rice, Garlic, Summer squash, Onions, Lemons, Green peas, Cauliflower, Lentils, Cherries, Asparagus, Winter squash, Strawberries, Millet, Pineapple, Grapes, Beets, Jerusalem artichokes, Tomatoes, Eggplant, Chicken, Turkey, Bananas, Avocado


Liver, Brewers yeast, Beer, Wheat germ, Mushroom


Liver, Heart, Spleen, Eggs, Brewers yeast, Almonds, Peas, Green leafy vegetables, Whole grains, Prunes, Raisins,


Ocean fish, Shell fish, Spinach, Seaweeds, Swiss chard, Turnip greens, Garlic, Watercress, Pineapples, Peas, Artichokes, Citrus Fruits, Egg yolks


Prune juice, Liver, Beef, Soybeans, Baked beans, Ham, Organ Meats, Chicken, Eggs, Millet, Parsley, Kidney beans, Clams, Dried split peas, Mussels, Oysters, Venison, Almonds, Hazelnuts, Whole grain oats, Sardines, Jerusalem artichokes, Whole grain wheat, Beet greens, Swiss chard, Dandelion greens, Walnuts, Spinach, Sesame seeds, Pecans, Lentils


Almonds, Buckwheat, Filbert nuts, Millet, Whole grain wheat, Pecans, Walnuts, Whole grain rye, Beet greens, Spinach, Brown rice, Swiss chard, Collard greens, Shrimp, Corn, Avocado, Parsley, Dry beans, Barley, Dandelion greens, Garlic, Fresh green peas, Potato with skin, Crab, Banana, Sweet potatoes, Blackberries, Beets, Broccoli, Cauliflower, Carrots, Celery, Asparagus, Turkey, Chicken, Green peppers, Winter squash, Cantaloupe, Eggplant, Tomato, Cabbage, Grapes, Skim milk, Pineapple, Mushrooms, Onions, Oranges, Plums, Apples


Wheat germ, Liver, Heart, Green leafy vegetables, Spinach, Beets, Brussels sprouts, Blueberries, Oranges, Grapefruit, Apricots, Bran, Peas, Kelp, Egg yolk (raw)


Tuna, Sweetbreads, Wheat germ, Soybeans, Beef liver, Brazil nuts, Beef, Skim milk, Processed cheese, Fish, Dried fruits, Corn


Kidney beans, Parsley, Dry split peas, Lentils, Sesame seeds, Fennel, Almonds, Lima beans, Buckwheat, Spinach, Hazelnuts, Garden cress, Avocado, Pecans, Yams, Sardines, Fresh horseradish, Swiss chard, Sweet potatoes, Garlic, Mushrooms, Brook trout, Walnuts, Brussels sprouts, Turnip greens, Apricot, Artichoke, Millet, Bananas, Scallops, Potato with skin, Kale, Broccoli, Winter squash, Chicken, Turkey, Carrots, Celery, Radishes, Cauliflower, Winter squash, Asparagus, Red cabbage, Cantaloupe, Lentils, Tomatoes, Papaya, Eggplant, Green pepper, Beets, Peaches, Summer squash, Oranges


Brewers yeast, Liver, Apple cider vinegar, Scallops, Barley, Whole grain wheat, Lobster, Shrimp, Red swiss chard, Whole grain oats, Clams, King crab, Oysters, Skim milk, Cod, Brown rice, Turnips, Garlic, Barley, Mushrooms, Turkey, Chicken, Radish, Pecans, Hazelnuts, Almonds, Green beans, Kidney beans, Onions, Carrots, Cabbage, Oranges


Young green plants, Nettles, Alfalfa, Kelp, Flaxseeds, Steel cut oats, Apples, Strawberries, Grapes, Beets, Onions, Parsnips, Almonds, Peanuts, Sunflower seeds


Radish, Turnip, Onion, Celery, Horseradish, String beans, Watercress, Kale, Soybeans, Fish, Meat


Oysters, Ginger root, Pecans, Spilt peas, Whole grain wheat, Whole grain rye, Whole grain oats, Lima beans, Almonds, Walnuts, Sardines, Turkey, Chicken, Buckwheat, Hazelnuts, Clams, Tuna, Haddock, Green peas, Shrimp, Turnips, Black pepper, Paprika, Dry mustard, Chili powder, Thyme, Cinnamon



To make an appointment with Fiona Stock, naturopath in Melbourne, Contact I’m here to assist you and your child on your journey to better children’s health.

Online Learning | Healthy Kids | Children’s Health Class

Would you like a consultation with me at a fraction of the cost? My online learning classes are jam packed with more advice than I provide in a face-to-face appointment. It’s evidence-based naturopathic wisdom coupled with the latest scientific research on kids health I’ve successfully shared with clients over my 20+ year career.

I’ve also included cheatsheets, checklists, nourishing recipes and 25 page book of class notes.

You will learn:

  • ✅ Understand the cause if common childhood conditions (eczema, poor immunity, food allergies, food intolerances, poor focus & concentration, ADHD, behavioural problems).
  • ✅. Supporting immune function to help support allergic conditions.
  • ✅. Support optimal brain function.
  • ✅. Healthy Eating Plan – including portion size for each age-group.
  • ✅. Natural medicine recommendations,
  • ✅. Plus much more…


This image has an empty alt attribute; its file name is fiona-253x300.jpg

Brisbane Children’s Naturopath | Children’s Natural Health

Adelaide Children’s Naturopath | Child Health Services

Brisbane Children’s Naturopath | Children’s Holistic Health

Perth Children’s Naturopath | Children’s Health

Children’s Nutritionist | Kids Nutritionist | Child Nutritionist

Kids Health Club

Memberships coming soon.

Only $10 monthly.