Nutrient Food Table

Antioxidant Proanthocyanidins (enhance by taking with vitamins C &E)
Vegetables & Fruits Dairy Seafood
Blueberries

Black grapes

Whole cranberries

Apples

Eat the whole skins of these!

Meat Nuts, Seeds & Herbs Grains
Cinnamon

Cocoa

hazelnuts

Pecans

Pistachios

Vitamin B-12 (animal sources are better)
Vegetables & Fruits Dairy Seafood
Eggs, yoghurt,Swiss Cheese, mozzarella, feta, parmesan, cottage cheese, ricotta, milk Tuna, shellfish, crab, lobster, snapper
Meat Nuts, Seeds & Herbs Grains
Beef, venison, lamb, cooked turkey, cooked ham, poultry
Vitamin B-2 (Riboflavin)
Vegetables & Fruits Dairy Seafood
Kale, spinach,  sun-dried tomatoes, asparagus, broccoli. Milk, cheese, yoghurt, Roquefort, brie, camembert, goats, swiss, blue Mackerel, Atlantic salmon, trout
Meat Nuts, Seeds & Herbs Grains
Liver Dried herbs.Marmite. Fortified breakfast cereals, oats, rye, buckwheat.
Vitamin B-6
Vegetables & Fruits Dairy Seafood
Bell peppers, spinach, baked potatoes (skins included), green peas, yams, broccoli, asparagus, turnips, bananas, tomatoes, raw garlic. Eggs Yellowfin tuna. Some in salmon & cod
Meat Nuts, Seeds & Herbs Grains
Liver, chicken, turkey, beef, pork tenderloin Dried herbs – chilli powder, paprika & garlic powder.

Pistachio nuts, sunflower seeds, hazelnuts, chickpeas, lentils, soy beans, legumes.

Molasses.

Bran – rice & wheat.

Brown rice

 

Co-enzyme Q10
   
Vegetables & Fruits Dairy Seafood
Soybeans, broccoli, cauliflower   Freshwater fish, tuna, salmon, herring, mackerel & sardines.
Meat Nuts, Seeds & Herbs Grains
Beef & poultry Sesame oil, rapeseed oil.

Pistachios, peanuts & sesame seeds

 
Magnesium
Vegetables & Fruits Dairy Seafood
Raw spinach.  Kale, cabbage, avocados, okra, artichokes, butternut squash, rocket, sweet corn, baked potato (skin included), soybeans.

Bananas, strawberries, raspberries, blackberries, dried fruits (figs, raisins, apricots).

Low fat dairy – hard cheese, non-fat yoghurt or mozzarella. Shrimp, mackerel, turbot, tuna, Pollock.
Meat Nuts, Seeds & Herbs Grains
  coriander, lentils, pumpkin seeds, almonds, brazil nuts, cashews, peanuts.

70% dark chocolate.

Oats, cereals, bran flakes, wheat germ, quinoa, barley, Bulgar, millet.
Manganese
Vegetables & Fruits Dairy Seafood
Spinach, kale, chard, aubergines, tomatoes.

Pineapple, raspberries, strawberries, grapes.

  Mussels, oysters, clams.
Meat Nuts, Seeds & Herbs Grains
Seeds – sunflower, flax, sesame.Pecans, hazelnuts, pine nuts, pecans, walnuts.Chilli powder, cinnamon, saffron, cloves, turmeric.

70% dark chocolate.

Chickpeas, black beans.

Spelt, brown rice, rye, oats,
Omega 3s
Vegetables & Fruits Dairy Seafood
Soybeans, tofu.

Brussel sprouts, kale, spinach, watercress.

Eggs, milk, soy milk, yoghurt, margarine. Sardines, salmon, mackerel, trout, halibut, herring.

Oysters.

Meat Nuts, Seeds & Herbs Grains
  Flax seeds & oil, rapeseed oil, walnut oil, cod liver oil.

Parsley, mint.

Vitamin C
Vegetables & Fruits Dairy Seafood
Oranges, lemons, grapefruits, papayas, strawberries, tomatoes.

Chilli & bell peppers, kale, broccoli, cauliflower, Brussel sprouts.

   
Meat Nuts, Seeds & Herbs Grains
  Fresh Thyme & parsley.  
Vitamin D – best source is direct sunlight
Vegetables & Fruits Dairy Seafood
Fortified orange juice.

Mushrooms.

Eggs, butter, fortified milk & yoghurt. Canned tuna & mackerel & salmon. Trout, oysters & caviar.
Meat Nuts, Seeds & Herbs Grains
Liver, salami, ham, sausages. Cod liver oil Fortified cereals
Vitamin E
Vegetables & Fruits Dairy Seafood
avocados, cooked spinach, tofu, cooked broccoli, squash, pumpkin, apricots & olives.

Sweet potatoes, carrots, bell peppers, parsnips, nectarines, peaches, kiwis, blackberries, mango, tomatoes, asparagus.

Eggs Shrimp, rainbow trout
Meat Nuts, Seeds & Herbs Grains
  Sunflower seeds, almonds, olive oil, hazelnuts, pine nuts, peanuts, plant oils.

Chill powder.

Gingko
Chinese herbal medicine from Gingko plant
Curcumin (Turmeric)
Turmeric spice from Turmeric plant

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