Foods High in Essential Nutrients

 

PROTEIN

Meat - Beef, Lamb, Mutton,

Pork, Chicken, Veal, Turkey

All fish

Cheeses

Eggs

Protein powder - whey

Legumes

Nuts

AMINO ACIDS

Iso-leucine

Pumpkin seeds

Cheese - esp cheddar

Chicken, Turkey

Meats

Fish - esp Trout

Peanuts

Legumes

Nuts

 

Methionine

Spirilina

Cheeses - esp Parmesan

Red meat

Chicken, Turkey

Nuts & seeds

 

Cysteine

Meats

Dairy

Egg yolks

Nuts & seeds

Brassica vegetables

 

Phenylalanine/Tyrosine

Spirulina

Cheese

Meat

Legumes

Nuts & seeds

 

Threonine

Whey protein

Bakers yeast

Spirilina

Meat

Legumes

Nuts & seeds

 

Tryptophan

Spirilina

Bran - wheat, oats

Cheeses

Meats

Nuts & seeds

Eggs

 

Valine

Pumpkin / Sesame seeds

Meats

Eggs

Nuts

Cottage cheese

Legumes

Trout / Cod / Prawns

Rice

 

VITAMINS

Vitamin A

Fish liver oil- halibut, cod

Liver- Veal, lamb, beef,

chicken

Egg yolk

Butter

Carrots

Tomatoes

Rockmelon

Apricots

Mangos

Pumpkin

Peaches

Spinach

Sweet potato - kumera

(Basil / Chives / Parsley)

 Chilli

 

Vitamin B1 (Thiamine)

Yeast, brewers

Yeast spreads

Wheat germ (fresh)

Sunflower seeds

Sesame seeds - Tahini

Soybeans

Buckwheat

Wheat bran

Oatmeal

Pork

Cashew

Peanuts

Mustard poder

 

Vitamin B2 (Riboflavin)

Brewers yeast

Yeast spreads

Liver-Beef, chicken, lamb,veal

Kidney- Beef, lamb, veal

Almonds

Cheese - parmesan,cheddar

Wheat germ (fresh)

Milk powder - cow/goat

Almonds

Egg yolk

Chilli

Mussels

Oysters

Anchovies

Brocolli (raw)

Parsley

 

Vitamin B3 (Niacin)

Bakers yeast

Dried yeast

Yeast spread

Rice bran

Wheat bran

Rice flour

Peanuts

Red meats

Kidney - Beef, lamb, veal,

pork

Liver - Veal, lamb, beef,

chicken

Emu

Chicken

Salmon

Sardines, anchovy

Tuna

White fish

Chilli

Passionfruit

Sesame, sunflower seeds

 

Vitamin B5 (Pantothenic acid)

Liver - Lamb, chicken

Dried yeast

Yeast spread

Rice bran

Cheese - camembert, brie

Egg yolk

Mutton

Pork

Cashews

Peanuts

Cocoanut - dried

Crab

Salmon

Mushrooms - stir fried

 

Vitamin B6 (Pyridoxine)

Kangaroo

Chicken

Turkey (lean)

Mutton

Veal

Salmon

Silverbeet

Eggplant (aubergine)

Sunflower seeds

Pistachio nuts

 

Vitamin B12 (Cobalamin)

Liver- chicken

Sardines

Mussels,

Oysters

Rabbit

Egg – duck & chicken

Scallops

Carb

Mullet

Snapper

Cheese - camembert, brie

Beef

Veal

Lamb

Turkey

 

Vitamin B9 (Folate)

Yeast spread

Liver - Chicken, lamb

Vege juice - carrot, celery,

silverbeet, parsley

Orange juice

Cocoa powder

Flour - chickpea, soy

Wheat germ

Wheat bran

Limes

Hazelnuts (raw)

Peanuts (raw)

Sesame seeds

Spinach

Cabbage

Chives

Watercress

 

Vitamin B7(Biotin)

Yeast spread

Rice bran

Sundried tomatoes

Almonds

Peanuts (roasted)

Hazelnuts, pistachios

Sunflower seeds

Soybeans (cooked)

Mushroom

Brocolli

Pork, chicken, turkey

 

Vitamin C

Blackcurrant juice

Guava

Banana

Blackberry

Red Chilli peppers

Red peppers

Parsley

Watercress

Cabbage

Strawberries

Papaya

Rockmelon

Citrus fruits

Brocolli

Brussel sprouts

Green peppers

Cauliflower

Kohlrabi

Snowpeas

 

Vitamin D

Herring - pickled

Sardine - in tomato sauce

Calamari

Cheese

Milk

Egg yolk

 

Vitamin E

Wheat germ

Sesame seeds - tahini

Sunflower oil

Safflower oil

Oil- Maize, canola, olive,

soy

Egg yolk

Almonds

Sunflower seeds

Olives

 

Vitamin K

Kale - raw

Silverbeet

Spinach

Brocolli

Parsley

Oil - soybean, canola

 

 

ESSENTIAL FATTY ACIDS

Omega 6:

Oils: Safflower, Corn, Sunflower, Soybean, Sesame

 

Omega 3:

Fish

Fish oils

Flaxseed oil

krill

 

 

MINERALS

Calcium

Dairy products:Cheeses/ Cream/ Milk/Yoghurt

Soy products: Milk/ Flour/ Tofu / Lethicin

Whaet germ

Figs - dried

Eggs - yolk

Licorice -confectionary

Lemon zest

Cinnamon - ground

Oregano - dried

Tahini

Duck meat

Almonds

Brazil nuts

Sunflower seeds

Salmon

Sardines

Anchovy

Snapper

Crab meat

Fish paste

Shelfish

Prawns

Cabbage- Bok

choy/mustard

Spinach

Basil - fresh

Chives - fresh

Parsley – fresh

 

Chromium

Ham

White fish

Parsley - fresh

Olives

Cottage cheese

 

Copper

Liver- lambs fried

Smoked fish / eel / trout

Cocoa powder

Soy flour

Bulghur

Flour - rye, wholemeal

Oats & oatbran

Wheat bran & wheatgerm

Dried fruits: Apricots /currants /figs / dates

Nuts: Brazil /almonds/hazelnut

cashew / pine / pistachio/cocoanut

Sunflower seeds

Tahini

 

Flourine

Gelatine

Bakers yeast

Black tea (no milk)

Yeast spread

Bulghur

Licorice

Rabbit

Duck

Turkey (lean)

Tahini

Fish paste

Sardines

Mullet

Zucchini

Avocado

Lettuce - iceberg

Tomato

 

 

Iodine

Iodised table salt

Cocoa powder

Milk - evaporated / skim

Fish paste

Egg yolk

Sushi

Oysters

Scallops

 

Iron

Red meats

Liver / kidney- chicken, lamb, veal

Nuts: Almonds/ cashews/hazelnut / pine

Sesame seeds

Tahini

Eggs

Oysters

Mussels

Parsley

Cocoa powder

Corriander - fresh

Watercress

Spinach

Silverbeet

Chicory

Chilli - red & green

Basil - fresh

Tomato - sundried

Soy flour

Miso

Tempeh

Tofu

 

Magnesium

Red meat

Chicken liver

Pork, chicken, turkey

Chicken

Turkey

Nuts: Almond / Brazil/cashew

Hazelnut/ Pecan, Peanuts/Pine

Pecan/ Pistachio/ Walnut

Sesame seeds

Tahini

Sunflower seeds

Yeast - bakers / dried /spread

Licorice (confectionary)

Chocolate (dark)

Chilli powder

Curry powder

Mustard powder

Goats milk

Dried fruit: Apple / apricot/currant/ dates/ figs/ sultana/prunes

Passionfruit

Banana

Blackberry

Raspberry

Legumes

Shallots

Spinach

Parsley

 

Manganese

Nuts: Almond/ cashew/

cocoanut

hazelnut/ macadamia/

pinenut

pecan/ walnut

Licorice (confectionary)

Sesame seeds – tahini

Sunflower seeds

Soy: milk,flour

Tofu

Tempeh

Tomato - sundried

Parsley

Silverbeet, spinach

 

Phosphorus

Red meat

Fish - all types

Shellfish

Yeast spread

Cheeses - all

Dairy: milk/ yoghurt

Eggs

Dried fruit: apricots/currants dates/ figs/ sultanas/prunes

Banana

Berries- all types

Stone fruit: peaches/ plums/nectarines

Grapes

Legumes: Beans/chickpeas/ dried peas

Soy: lethicin/ milk/ flour

Tofu

Sunflower seeds

Sesame seeds - tahini

Mushrooms

Sweetcorn

Tomato - sundried

Green peas

 

Potassium

Red meat

Fish - all types

Yeast spread

Cheeses - all

Dairy: cream/ milk/ yoghurt

Eggs

Apples

Apricots

Banana

Berries - all types

Cherries

Grapes

Citrus fruits

Melon

Passionfruit

Pears

Nuts & Seeds: all types

Soy: milk/ flour

Tofu

Tempeh

Artichoke

asparagus

Avocado

Brocolli

Brussel sprouts

Cabbage - all types

Celeriac

Celery

Chilli - red, green

Garlic

Ginger

Mushrooms

Onions

Parsnips

Potatoes - all types

Pumpkin

Shallot

Snowpeas

Spinach

Sweet potato - kumera

Turnips

Tomatoes - sundried

All raw vegetables

 

Selenium

Brazil nuts

Mushrooms

Eggs - yolk

Flour:rice/rye/wheat/

wholemeal

Red meats

Oat bran

Oats

Wheat bran

Wheat germ (fresh)

Mustard powder

Yeast spreads

Cheeses - esp cheddar

Sesame seeds - Tahini

Fish - all types

 

Silica

Horsetail

Oats

Barley

Millet

Black tea

Alfalfa

Chickweed

Potatoes

Kelp

 

Sulphur

Egg yolks

Red meats

Chicken, turkey

Nuts: Almond, brazil,

cashew, hazelnut,

macadamia, pine, peanut, pistachio

Cocoa powder

Mustard powder

Yeast spread

Licorice -confectionary

Tomato - sundried

Olives - green, black

 

Zinc

Oysters

Red meats

Liver - chicken/ veal/ lamb

Nuts: Brazils, almond,

cashew, chestnuts,peanuts, pecan, pine,walnuts

Chicken

Duck

Turkey

Cheese - esp hard yellow

types & blue vein

Yeast spread

Tomatoes - sundried

Eggs

Tahini

Sesame seeds

Sunflower seeds

Garlic

Green peas

Parsley - fresh

Basil - fresh

Broad beans

Butter beans

Spinach

Mushrooms

Bioflavonoids

Fresh fruits

Fresh vegetables

Fresh herbs

Tea - Green, black

Red wine (resveratrol)

Soy (isoflavones)

Chocolate - dark

Blue/black berries,

Citrus fruits

Brassica veges – esp.Brocolli