
04 Jan Foods High In Essential Nutrients
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

FIONA STOCK | THE CHILDREN’S NATUROPATH | MELBOURNE NATUROPATH
MAKE A NATURAL THERAPIES APPOINTMENT TODAY
To make an appointment with Fiona Stock, naturopath in Melbourne, Contact hello@thechildrensnaturopath.com. 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…
FIONA STOCK IS A NATUROPATH MELBOURNE DEPENDS ON. FIONA FOCUSSES ON NATURAL THERAPIES FOR CHILDREN’S HEALTH.

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