Food Sources Of Vitamins and Minerals

Food Sources of Vitamins and Minerals

Hey, this is Marc Ryan, your humble servant, host of Green Health Live and Licensed Acupuncturist and Herbalist. Let it be said, we deliver.

Here's a pretty complete list of food sources for many common vitamins and minerals:

If you notice there are lots of foods on here that you never eat, try them. You might be pleasantly surprised.

VITAMIN A: red pepper, dandelion greens (just head out to the back yard and get some), carrot, apricot, kale, mustard greens, watercress, sweet potato, parsley, spinach, turnip, swiss chard, cantaloupe, broccoli

VITAMIN B1: rice bran, wheat germ, sunflower seeds, peanut, soybean, pinto bean, peas, millet, lentils, almonds, turnip greens, collard greens, kale, asparagus

VITAMIN B2: salmon, trout, cod, mackerel, perch, oysters, mushrooms, almonds, hijiki (its a seaweed, don't 'cha know)

VITAMIN B3: rice bran, peanuts, red pepper, wild rice, kelp, sesame seed, peaches, brown rice, mushrooms, barley, almonds, apricot

VITAMIN B5 (PANTOTHENIC ACID): beef, chicken, salmon, mackerel, sardines, barley, rice, avocado, plums, raisins, almonds, dates

VITAMIN B6: banana, barley, brewers yeast, molasses, soybeans, wheat bran, brown rice, liver, beef, cabbage, carrots, potato, yams

VITAMIN B12: beef liver, beef kidney (beef liver and kidney, yum!) ham, sole, scallops, eggs, oats, soybean, miso, soy sauce, tempeh, pickles, amasake, nut and seed yogurts, sourdough bread, algae, spirulina and chlorella, brewers yeast

BIOTIN: beef liver, peanuts, eggs, peas, cauliflower, mushrooms, filberts

VITAMIN C: red pepper, currants, kale, parsley, turnip greens, mustard, spinach, green bell pepper, broccoli, Brussels sprouts, cauliflower, lemon, orange, red cabbage

VITAMIN E: soybean oil, corn oil, navy bean, oatmeal, green peas, brown rice, turnip greens, sweet potatoes, parsley

VITAMIN K: spinach, cauliflower, cabbage, carrots, soybeans, liver, oats

BIOFLAVONOIDS: lemon, lime, grapefruit, orange, red pepper, prune, parsley, apricot, plum, cherry, walnut, buckwheat

BORON: soybeans, prunes, raisins, almonds, rosehips, peanuts, hazelnuts, dates, honey, wine

CALCIUM: sesame seed, kelp, agar, dulse, collard greens, kale, turnip greens, almond, soybean, mustard greens, filbert, parsley, dandelion greens, brazil nut, spoon cabbage, watercress, chickpea, white bean, pinto bean, horseradish, pistachio, red pepper, figs, sunflower seeds

CHROMIUM: beer (yup, gotta love that Chromium), brewers yeast, brown rice, beans, mushrooms, potatoes

COPPER: oysters, liver, chocolate, cocoa, mushrooms, almonds, pecans, avocado, rye, walnuts

FLOURIDE: seafood, seaweed

FLOURINE: tea, sardines, salmon, mackerel, shrimp, kale, potatoes, spinach, apples

FOLIC ACID: liver, asparagus, lima beans, spinach, swiss chard, kale, cabbage, sweet corn

IODINE: kelp, dulse, agar, swiss chard, turnip greens, summer squash, mustard greens, watermelon, cucumber, spinach, asparagus, kale, turnip

IRON: dulse, kelp (next time you're at the beach, just grab a handful), rice bran, pumpkin seeds, beans, lentil, parsley, walnut, apricot, almond, raisins, swiss chard, spinach, dates, fig, kale, cucumber, cauliflower, cabbage

LYSINE: chicken, yogurt, ricotta, cheese, avocado

MAGNESIUM: kelp, wheat bran, wheat germ, almonds, cashews, soybeans, brazilnut, dulse, peanut, walnut, filbert, sesame seed, lima beans, peas, millet

MANGANESE: oatmeal, whole wheat, peas, beans, egg yolk, spinach, kale, bananas, nuts, pineapple, sunflower seeds

MOLYBDENUM: buckwheat, eggs, oats, soybean, lima beans, barley, lentils, sunflower seeds, liver

PANTHOTHENIC ACID: liver, broccoli, mushrooms, eggs, peanuts, oils, peas, soybeans, sweet potatoes

POTASSIUM: dulse, kelp, soybean, lima bean, rice bran, banana, red pepper, white bean, pinto bean, apricot, peach, prune, sunflower seed, chickpea, lentil, almond, raisin, parsley, sesame seed, avocado

SELENIUM: brown rice, brewers yeast, eggs, garlic, liver

SULFUR: kale, watercress, brussels sprouts, horseradish, cabbage, cranberry, turnip, cauliflower, raspberry, spinach, red cabbage, kelp, parsnip, leek, radish, cucumber, celery

ZINC: oysters, herring, liver, oatmeal, wheat bran, maple syrup, brewers yeast, sunflower seeds, soybeans, mushrooms, sardines, pecans, pumpkin seeds

There you have it, a recipe for a long and healthy life. Eat and be merry.