Paediatric Naturopath & Kids Nutritionist | Foods High In Essential Nutrients

04 Jan Foods High In Essential Nutrients

Posted at 07:08h in Healthy Eating by Fiona Stock 0 Comments

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Protein

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

Bioflavonoids

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

Calcium

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

Chromium

Liver, Brewers yeast, Beer, Wheat germ, Mushroom

Copper

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

Iodine

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

Iron

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

Magnesium

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

Manganese

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

Phosphorus

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

Potassium

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

Selenium

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

Silicon

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

Sulphur

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

Zinc

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

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