Common Sources Of Nutrients

CARBOHYDRATES

• Whole grains
• syrup and honey
• Fruits
• Vegetables

VITAMIN B2 (Riboflavin)

• Brewer’s yeast
• Whole grains
• Blackstrap molasses
• Organ meats
• Egg yolks
• Legumes
• Nuts

FOLIC ACID

• Dark green leafy veggies
• Organ meats
• Brewer’s yeast
• Root vegetables
• Whole grains
• Oysters
• Salmon
• Milk

FATS

• Vegetable Oils (polyunsaturated)
• Fats in meat (saturated fats)
• Whole milk and milk products
• Nuts and seeds

VITAMIN B6 (pyroxidine)

• Meats
• Whole grain
• Organ meats
• Dessicated live
• Green leafy vegeatable
• Legume
• Wheat ger
• Blackstrap molasses
• Brewer’s yeast

INOSITOL

• Whole grains
• Citrus fruits
• Brewer’s yeast
• Molasses
• Meat
• Lecithin
• Vegetables
• Nuts
• Milk

PROTEIN

• Meat, fish, and poultry
• Soybean Products
• Eggs
• Milk and milk products
• Whole grains

WATER

• Beverages
• Fruits
• Vegetables

VITAMIN B12 (Cobalamin)

• Organ meats
• Fish and pork
• Milk and milk products
• Cheese
• Eggs

VITAMIN B3 (Niacin)

• Lean meats
• Poultry and fish
• Brewer’s yeast
• Peanuts
• Milk and milk products
• Rice bran
• Dessicated liver

VITAMIN A (Retinol, B-carotene)

• Liver
• Eggs
• Yellow fruits and vegetables
• Dark green fruits and vegetables

BIOTIN

• Egg yolks
• Liver
• Unpolished rice
• Fish-liver oil

PABA

• Brewer’s yeast
• Whole grains
• Sardines
• Legumes

VITAMIN B1 (Thiamine)

• Brewer’s yeast
• Whole grains
• Blackstrap molasses
• Brown rice
• Organ meats
• Meats, fish, and poultry
• Egg yolks
• Legumes
• Nuts

CHOLINE

• Egg yolks
• Organ meats
• Brewer’s yeast
• Wheat germ
• Soybeans
• Fish
• Legumes

COPPER

• Organ Meats
• Seafood
• Nuts
• Legumes
• Raisins
• Molasses

PANGAMIC ACID

• Brewer’s yeast
• Rare steaks
• Brown rice
• Sunflower, pumpkin, and
• sesame seeds.

VITAMIN K

• Green leafy vegetables
• Egg Yolks
• Safflower oil
• Blackstrap molasses
• Cauliflower
• Soybeans

IRON

• Organ meats
• Eggs
• Fish and poultry
• Blackstrap molasses
• Cherry juice
• Green leafy vegetables
• Dried fruits
• Dessicated liver

VITAMIN B5 (Pantothenic acid)

• Organ meats
• Brewer’s yeast
• Egg Yolks
• Legumes
• Whole grains
• Wheat germ
• Salmon

BIOFLAVINOIDS

• Citrus fruits
• Fruits
• Black currants
• Buckwheat

MAGNESIUM

• Seafood
• Whole Grains
• Dark green vegetables
• Molasses
• Nuts
• Bone meal

VITAMIN C

• Citrus fruits
• Cantaloupe
• Rose hips
• Acerola cherries
• Alfalfa sprouts, sprouted
• Strawberries
• Broccoli
• Tomatoes
• Green peppers

UNSATURATED FATTY ACIDS

• Vegetable oils
• Flaxseed oil
• Sunflower seeds/oil

MANGANESE

• Whole grains
• Green leafy vegetables
• Legumes
• Nuts
• Pineapples
• Egg yolks

CALCIUM

• Milk and milk products
• Green leafy vegetables
• Shellfish
• Molasses
• Bone meal
• Dolomite

VITAMIN D

• Sardines
• Bone meal
• Fish liver oils
• Organ meats
• Egg yolks
• Milk (fortified)
• Herring
• Salmon

CHLORINE

• Rye flour
• Table salt
• Ripe olives 
• Meats
• Seafood
• Rye flour

MOLYBDENUM

• Legumes
• Whole grain cereals
• Milk
• Kidney
• Liver
• Dark green vegetables

VITAMIN E

• Cold pressed oils
• Eggs
• Wheat germ
• Organ meats
• Molasses
• Sweet potatoes
• Leafy vegetables
• Dessicated liver

CHROMIUM

• Honey
• Grapes and raisins
• Corn oil
• Clams
• Whole-grain cereals
• Brewer’s yeast

PHOSPHORUS

• Fish, meats, and poultry
• Eggs
• Legumes
• Milk and milk products
• Nuts
• Whole grain cereals
• Bone meal

FLOURIDE

• Tea
• Seafood
• Flouridated water
• Bone Meal

COBALT

• Organ meats
• Oysters
• Clams
• Poultry
• Milk
• Green leafy vegetables

POTASSIUM

• Lean meats
• Whole grains
• Vegetables
• Dried fruits
• Legumes
• Sunflower seeds

IODINE

• Seafood
• Kelp

VANADIUM

• Fish

SELENIUM

• Tuna
• Herring
• Brewer’s yeast
• Whole grains
• Wheat germ and bran
• Sesame seeds

SODIUM

• Seafood
• Table salt
• Baking powder and soda
• Celery
• Processed foods
• Milk products
• Kelp

SULPHUR

• Fish
• Red hot peppers
• Garlic
• Onions
• Eggs
• Meats
• Cabbage
• Brussel sprouts
• Horseradish

ZINC

• Pumpkin seeds
• Sunflower seeds
• Seafood
• Organ meats
• Mushrooms
• Brewer’s yeast
• Soybeans
• Oysters
• Herring
• Eggs
• Wheat germ
• Meats