Foods to boost your vitamin and mineral intake
Free!
| 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’.