Skip to content

Foods to boost your vitamin and mineral intake

Free!

Categories: ,
VITAMINS SOURCES
A Liver (beef, pork, chicken, turkey), dairy products, eggs, pumpkin seeds
Beta carotene Broccoli, Kale, cabbage, carrots, squash, corn, watermelon, green peppers, potatoes, peaches
C Kale, peppers, broccoli, brussels sprouts, cabbage, watercress, tomatoes, spinach, citrus fruit, kiwi, mango
Bioflavonoids Citrus fruit, apples, pears, tomatoes, grapes, blackcurrants, cabbage, onions, beans
E Wheat germ, prawns, almonds, hazelnuts, peanuts, soya beans, sunflower seeds,
D Egg yolk, dairy, fish liver oil, oily fish. Sunshine!
K Broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, peas, spinach, apricots, grapes.
B vitamins Brown rice, wholegrains, marmite, brewers yeast, dairy products, green vegetables, beans & pulses
B1 Peas, spinach, nuts, sunflower seeds, bran flakes, brown rice, wholemeal bread, liver, beef, pork, marmite
B2 Cottage cheese, milk, yoghurt, egg yolks, fish, poultry, mushrooms, wholegrains, marmite.
B3 Peas, brown rice, peanuts, sesame seeds, sunflower seeds, mackerel, salmon, kidney beans, peanuts, red meat.
B5 Brewers yeast, Peanuts, cashews, sunflower seeds, sweet potato, avocado, mushrooms, yoghurt, lentils, salmon, haricot beans.
B6 Brewers yeast, sunflower seeds, pulses, brown rice, potatoes, sweet potatoes, bananas, poultry, oily fish.
B12 Dairy products, liver, eggs, beef, seafood, oily fish,
Biotin Cauliflower, mushrooms, egg yolks, oily fish, kidney beans, brown rice, wholegrains, peanut butter, oats
Choline Egg, peanuts, potato, tomato, wholegrains, apple, banana, cauliflower, lecithin,
Folate Sweetcorn, asparagus, brussels sprouts, cabbage, cauliflower, peas, spinach, pulses, wholegrains,

 

 

MINERALS FOOD SOURCES
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
   
EFA’S FOOD SOURCES
Essential

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’.

Back To Top

I use Google Analytics cookies to monitor site usage

Click OK to accept these cookies, or Decline to prevent tracking and continue to use my site with no data sent to Google.