All
Articles are in Adobe Portable Document Format
(PDF). To download a free reader, click
here.
Nutrients and Their Food Sources
Foods
are listed in order of highest concentrations
of the nutrient.
Vitamin
A – Apples, apricots, carrots,
prunes, papaya, avocados, spinach, liver, paprika,
pumpkin.
B
Complex – Brewers yeast, millet,
liver, whole grains.
Vitamin
B1 (Thiamine) – wheat germ, dulse,
black strap molasses, brewers yeast, okra, sunflower
seeds, beef liver, egg yolk, Brazil nuts, peanuts.
Vitamin
B2 ( Riboflavin) - Brussel sprouts,
liver, almonds, wheat germ, prunes, beet and
turnip tops, cheese, eggs, apples, carrots,
lemons, grapefruit, kelp, coconut.
Vitamin
B3 (Niacin) – Rice, lobster,
almonds, wheat germ, raw beef liver, whole bran,
rhubarb, haddock, whole barley, chicken, buttermilk,
peanuts.
Vitamin
B5 (Pantothenic acid) – Royal
jelly, honey, egg yolk, wheat bran, broccoli,
molasses, liver, kidney, peanuts.
Vitamin
B6 (Pyridoxine) – Corn oil, whole
grain cereals, brewers yeast, brown rice, green
leafy vegetables, honey, kidney, heart, prunes,
cabbage, egg yolk.
Vitamin
B12 – Raw milk, kelp, dulce,
liver, cheese, tuna, cottage cheese, raw bran,
oysters, kidney, eggs, salt water fish.
Vitamin
B15 (Pangamic acid) – Brown rice,
organ meats, sesame seeds, brewers yeast, sunflower
seeds.
Biotin
– Liver, yeast, egg yolk, lentils,
whole grains.
Choline
– whole grains, meats, legumes,
lecithin, wheat germ, egg yolk, soy beans, fish.
Folic
acid – Raw milk, brewers yeast,
whole grains, dates, tuna, spinach, oysters,
organ meats, salmon, green leafy vegetables.
Inositol
– Lecithin, meats, nuts, grapefruit,
brewers yeast, fruits, vegetables, peanuts,
oranges, raw milk.
PABA
(Para-amino-benzoic acid) – Wheat
germ, liver, brewers yeast, eggs, rice bran,
blackstrap molasses.
Vitamin
C – Red pepper, lemons, avocados,
cabbage, tomatoes, turnip greens, kale, orange
peel, bananas, collards, black currants, parsley.
Vitamin
D – Cod liver oil, tuna, egg
yolks, salmon, raw milk, wheat germ, liver,
sardines.
Vitamin
E – Brown rice, wheat germ, corn
oil, whole grain cereals, egg yolks, peas, lettuce,
nuts, rye, safflower oil.
Vitamin
F (essential fatty acids) – Sunflower
seeds, nuts, cod liver oil, olive oil, wheat
germ, butter, cream, vegetable oil, egg yolks.
Vitamin
K – Blackstrap molasses, oats,
liver, wheat, rye, alfalfa, turnip greens, chlorophyll,
yogurt, acidophilus.
Calcium
– Almonds, figs, beans, carrots,
pecans, raisins, brown rice, apricots, garlic,
dates, spinach, sesame seeds, brazil nuts, cashews,
papaya, avocados, celery, sardines.
Chromium
– Brewers yeast, clams, cheese,
corn oil, whole grains.
Copper
– Soy beans, brazil nuts, bone
meal, raisins, legumes, sea food, blackstrap
molasses.
Iodine
– Kelp, dulse, beets, celery,
lettuce, irish moss, grapes, mushrooms, oranges.
Iron
– Kelp, raisins, figs, beets,
soy beans, bananas, asparagus, carrots, cucumbers,
sunflower seeds, parsley, grapes, watercress.
Magnesium
– Honey, almonds, tuna, kelp,
pineapple, pecans, green vegetables.
Manganese
– Celery, bananas, beets, egg
yolks, bran, walnuts, pineapple, asparagus,
whole grains, leafy vegetables.
Phosphorus
– Mushrooms, cashews, oats, beans,
squash, pecans, carrots, almonds.
Potassium
– Spinach, apples, tomatoes,
strawberries, bananas, lemons, figs, celery,
mushrooms, oranges, papaya, pecans, raisins,
pineapple, rice, cucumbers, brussel sprouts.
Selenium
– Brewers yeast, sea salt, kelp,
garlic, mushrooms, sea food, raw milk, eggs,
cereals, vegetables.
Sodium
– Turnips, raw milk, cheese,
wheat germ, cucumbers, beets, string beans,
sea food, lima beans, okra, pumpkin.
Sulphur
– Bran, cheese, eggs, cauliflower,
nuts, onions, broccoli, fish, wheat germ, cucumbers,
turnips, corn.
Zinc
– Mushrooms, liver, sea food,
soy beans, sunflower seeds, brewers yeast, pumpkin
seeds.
Trace
minerals such as chlorine, silicon, fluorine,
molybdenum, cobalt, and lithium are derived
in more than adequate amounts from green leafy
vegetables, whole grains and sea foods.
References:
Medical
Nutrition form Marz 2nd Edition
Russell Marz, ND
Omni Press Portland, OR 1997
How
to Get Well Paavo Airola, PhD,
ND Health Plus Publishers Phoenix, Arizona 1974
|
