Appendix 3 Food sources of nutrients
Order is roughly indicative of ranking of content.
| NUTRIENT | COMMON FOOD SOURCE |
|---|---|
| Vitamins | |
| A | Liver, sweet potato, carrots, spinach, butternut pumpkin, dandelion greens, butter, eggs |
| B1 | Whole grains, pork, sunflower seeds, nuts, legumes |
| B2 | Liver, other organ meats, mushrooms, ricotta cheese, milk, meats, eggs, cheese, whole grains, oysters |
| B3 | Tuna, liver, chicken, beef, halibut, mushrooms, nuts, whole grains |
| B5 | Egg yolk, liver, kidney, brewer’s yeast—widespread in most foods |
| B6 | Steak, legumes, potato, salmon, bananas, whole grains, other meats and fish |
| B12 | Meat, fish, shellfish, eggs, cheese, milk, oysters, fermented foods |
| Folate | Brewer’s yeast, leafy greens, asparagus, wholegrain cereals, legumes, nuts, liver |
| C | Pawpaw, oranges, rockmelon, broccoli, Brussels sprouts, tomatoes, grapefruit, cabbage, strawberries |
| D | Fatty and canned fish, butter, margarine, cream, cheese, eggs—also synthesised in skin upon exposure to sunlight |
| E | Vegetable oils, nuts, olive oil, wheat germ, avocado, egg, fatty fish and small amounts in wholegrain cereals and green vegetables |
| K | Green vegetables, cheese, soy, butter, pork, eggs—also synthesised by healthy intestinal microflora |
| Biotin | Brewer’s yeast, liver, kidney, legumes, eggs, chard, bitter greens—also synthesised by healthy intestinal microflora |
| Minerals | |
| Boron | Legumes, nuts, whole grains, fruits and vegetables, beer, wine, cider |
| Calcium | Yoghurts and cheeses, sesame seeds (tahini), milk, bony fish (particularly sardines), clams, oysters, broccoli, nuts, dried fruit |
| Chromium | Brewer’s yeast, mushrooms, prunes, asparagus, organ meats, whole grains, tea, cheese |
| Copper | Liver, shellfish, whole grains, legumes, eggs, meats, fish |
| Fluoride | Tea, bony fish—very small amounts in most food sources |
| Iodine | Seafood, sea vegetables, iodised table salt, sunflower seeds, liver, mushrooms—nutrient soil-dependent in other sources |
| Iron | Organ meats, other meats, oysters, nuts, legumes, leafy greens, whole grains, eggs |
| Magnesium | Nuts, legumes, whole grains, soy, parsnips, molasses, cocoa mass, corn, peas, leafy greens |
| Manganese | Whole grains, nuts, leafy greens, tea, blueberries, pineapple |
| Molybdenum | Soy, legumes, buckwheat, oats, whole grains, nuts, meat |
| Phosphorus | Meats, fish, poultry, eggs, milk, cheese, nuts, legumes, whole grains |
| Potassium | Avocadoes, bananas, dried fruits, oranges, peaches, potatoes, legumes, tomatoes, wheat bran, eggs, apricots, nuts |
| Selenium | Brazil nuts, kidney, tuna, crab, lobster—nutrient particularly soil-dependent |
| Sulfur | Most protein foods |
| Zinc | Oysters, wheat germ, meats, liver, whole grains, pumpkin seeds, nuts |
| Phytonutrients | |
| Anthocyanins | Red, blue and purple berries, red and purple grapes, red wine |
| Carotenoids | Carrots, pumpkin, butternut pumpkin, sweet potato, pawpaw, red and yellow capsicum, corn, kale, leafy greens, tomatoes, rockmelon, paprika, peas |
| Chlorophyll | Spinach, parsley, watercress, beans, rocket, leeks |
| Cruciferous indoles | Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, kale, turnip, radish, swedes, horseradish, watercress) |
| Flavanols | Tea, cocoa, berries, grapes, apples |
| Hesperidin and rutin | Citrus fruits and juices (especially grapefruit and blood oranges) |
| Isoflavones | Soy, legumes |
| Isothiocyanates | Cruciferous vegetables, garlic |
| Lignans | Linseed, sesame seeds, kale, broccoli, apricots, cabbage |
| Lutein and zeaxanthin | Spinach, kale, leafy greens, peas, squash, butternut pumpkin, broccoli, Brussels sprouts, corn |
| Luteolin and other flavones | Parsley, thyme, celery, chillies |
| Lycopene | Tomato paste, tomato puree, watermelon, tomatoes, pink grapefruit |
| Quercetin and other flavonols | Onions, shallots, kale, broccoli, apples, berries, tea |
| Fats | |
| Omega-3 | Oily fish, oysters, linseed, walnuts |
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