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

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

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

Iodine.
Sea Vegetables, yoghurt, eggs, strawberries

Iron.

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

Magnesium

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

Potassium

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

Selenium

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

Zinc

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 .