The A to Zinc Guide to Micronutrients

The A to Zinc Guide to Micronutrients

Food is the best source for vitamins and minerals. Here’s a guide to ensure you get your daily dose.

Vitamin A.
Carrots, spinach, sweet peppers, parsley, liver, sweet potato, cayenne pepper, apricots, asparagus, butternut squash.

B Vitamins.
Beef, turkey, salmon, sardines, tuna, liver, bananas, lentils, chicken, spinach and avocado

Vitamin C.

Cauliflower, parsley, broccoli, strawberries, lemon juice, sweet peppers, raspberries, celery and zucchini

Vitamin D.

Shrimp, prawns, sardines, cod, eggs, sunlight (NOTE: sunlight is really the best source of this nutrient, providing up to 10 mins more than dietary sources.)

Vitamin E.
Almonds, Swiss chard, spinach, olives, blueberries

Vitamin K1.
Parsley, kale, spinach, Swiss chard, collard greens, basil, broccoli, cabbage

Vitamin K2.
Egg yolks, organ meats, and grass fed butter

Spinach, collard greens, basil, cinnamon, yoghurt, Swiss chard, kale, milk, goats milk

Calf’s liver, Portobello mushroom, spinach, cashews, kale, eggplant, sesame seeds, zucchini

Sea Vegetables, yoghurt, eggs, strawberries


Spinach, turmeric, basil, cinnamon, green beans, shitake mushrooms, Swiss chard, venison, asparagus.


Spinach, Swiss chard, pumpkin seeds, broccoli, cucumber, flaxseed


Portobello Mushrooms, Swiss chard, celery, butternut squash, bananas.


Brazil Nuts, Cod, Shitake Mushrooms, Tuna, Shrimp, Prawns, Sardines, Salmon.


Calf’s Liver, Oysters, Portobello Mushrooms, spinach, grass fed beef, lamb, zucchini, venison, pumpkin seeds, sesame seeds. 

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Posted on June 10, 2014 .