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Foods to boost your vitamin and mineral intake

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ALiver (beef, pork, chicken, turkey), dairy products, eggs, pumpkin seeds
Beta caroteneBroccoli, Kale, cabbage, carrots, squash, corn, watermelon, green peppers, potatoes, peaches
CKale, peppers, broccoli, brussels sprouts, cabbage, watercress, tomatoes, spinach, citrus fruit, kiwi, mango
BioflavonoidsCitrus fruit, apples, pears, tomatoes, grapes, blackcurrants, cabbage, onions, beans
EWheat germ, prawns, almonds, hazelnuts, peanuts, soya beans, sunflower seeds,
DEgg yolk, dairy, fish liver oil, oily fish. Sunshine!
KBroccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, peas, spinach, apricots, grapes.
B vitaminsBrown rice, wholegrains, marmite, brewers yeast, dairy products, green vegetables, beans & pulses
B1Peas, spinach, nuts, sunflower seeds, bran flakes, brown rice, wholemeal bread, liver, beef, pork, marmite
B2Cottage cheese, milk, yoghurt, egg yolks, fish, poultry, mushrooms, wholegrains, marmite.
B3Peas, brown rice, peanuts, sesame seeds, sunflower seeds, mackerel, salmon, kidney beans, peanuts, red meat.
B5Brewers yeast, Peanuts, cashews, sunflower seeds, sweet potato, avocado, mushrooms, yoghurt, lentils, salmon, haricot beans.
B6Brewers yeast, sunflower seeds, pulses, brown rice, potatoes, sweet potatoes, bananas, poultry, oily fish.
B12Dairy products, liver, eggs, beef, seafood, oily fish,
BiotinCauliflower, mushrooms, egg yolks, oily fish, kidney beans, brown rice, wholegrains, peanut butter, oats
CholineEgg, peanuts, potato, tomato, wholegrains, apple, banana, cauliflower, lecithin,
FolateSweetcorn, asparagus, brussels sprouts, cabbage, cauliflower, peas, spinach, pulses, wholegrains,



Calcium Cheese, milk, yoghurt, spinach, sardines, canned salmon (with bones), almonds, tofu, fortified bread, dark green vegetables
Magnesium Whole grains, artichokes, wholemeal bread, nuts, seeds, tofu, dark green vegetables, meat
Zinc Dairy products, eggs, poultry, brazil nuts, pumpkin seeds, whole wheat, rye, oats, soya beans, oysters
Iron Spinach, prunes, offal, red meat, egg yolks, poultry, sardines, tuna, prawns, pulses, kelp, brewers yeast, pumpkin & sunflower seeds, nuts
Selenium Brown rice, oats, wheatgerm, wholemeal bread, poultry, oily fish, shell fish, brazil nuts, orange juice
Chromium Brewers yeast, whole-wheat bread, rye, green pepper, banana, parsnips, spinach, carrots, potatoes, broccoli, green beans, tomatoes, apples, bananas, grapes, oranges, red meat, turkey
Manganese Nuts, rye, whole-wheat, spinach, oats, raisins, rhubarb, brussels sprouts, beans & pulses
Potassium Avocado, carrot, corn, potato, spinach, tomato, apple, banana, melon, plums, meat, fish, whole grains

Fatty Acids

Fish oils, nuts and seeds, dark green leafy vegetables, linseed, oils
Omega 3 Oily fish: Mackerel, salmon, trout, sardines, herring. flax oil (linseeds), hemp seeds, pumpkin seeds, dark green leafy vegetables, walnuts, soybeans, blackcurrant, wheatgerm
Omega 6 Evening primrose/sunflower/sesame/safflower oil, walnuts, borage, avocado, brazil, pumpkin seed, wheatgerm, soy

Including these foods is a good way to increase intestinal flora

Probiotic Live yoghurt, cottage cheese, sauerkraut, soy
Prebiotic Bananas, barley, garlic, Jerusalem artichoke, onions,

soya, wheat

Learn more about nutrition in my best-selling book ‘How to Prevent Burnout’ and my latest book, Life Force. The revolutionary 7-step plan for optimum energy’.

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