FOODS HIGH IN ESSENTIAL NUTRIENTS
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1 FOODS HIGH IN ESSENTIAL NUTRIENTS PROTEIN Meat Beef, Lamb, Mutton,,, Veal, All fish Nuts Protein powder soy, whey AMINO ACIDS ISO-LEUCINE Pumpkin seeds - esp cheddar Fish - esp Trout Nut METHIONINE Spirilina s - esp Parmesan Nuts & seeds CYSTEINE Dairy s Nuts & seeds Brassica vegetables PHENYLALANINE/TYROSIN E Meat THREONINE Whey protein Bakers Yeast Meat TRYPTOPHAN Soy protein Bran wheat, oats s VALINE Pumpkin / Sesame Seeds Nuts Cottage Trout / Cod / Prawns Rice ESSENTIAL FATTY ACIDS OMEGA 6: Oils: Safflower, Corn, Sunflower, Soybean, Sesame Pine nuts Brazil nuts OMEGA 3: Fish Fish oils Flax seed oil Walnuts Oils: Walnut, Canola, Soybean
2 VITAMINS VITAMIN A Fish liver oil- halibut, Cod liverveal, lamb, beef, chicken Butter Carrots Tomatoes Rockmelon Apricots Mangos Pumpkin Peaches Sweet potato - kumera (Basil / Chives / Chilli VITAMIN B1 (THIAMINE) Yeast, brewers s Wheat germ (fresh) Sunflower seeds Sesame seeds - Soybeans Buckwheat Oatmeal Cashew VITAMIN B2 (RIBOFLAVIN) Brewers yeast s Liver-Beef, chicken, lamb, veal Kidney- Beef, lamb, veal - parmesan, cheddar Wheat germ (fresh) Milk powder - cow/goat Chilli Mussels Anchovies (raw) VITAMIN B3 (NIACIN) Bakers yeast Dried yeast Rice flour Kidney - Beef, lamb, veal, pork Liver - Veal, lamb, beef, chicken Emu, anchovy Tuna White fish Chilli Sesame, sunflower seeds VITAMIN B5 (Pantothenic acid) Liver - Lamb, chicken Dried yeast - camembert, brie Egg yolk Mutton Cashews Cocoanut - dried Crab - stir fried VITAMIN B6 (PYRIDOXINE) Kangaroo (lean) Mutton Veal Eggplant (aubergine) Sunflower seeds Pistachio nuts VITAMIN B12 (CYANOCOBALAMIN) Liver- chicken Mussels, Rabbit Egg duck & chicken Scallops Carb Mullet Snapper - camembert, brie Beef Veal Lamb FOLATE Liver -, lamb Vege juice - carrot, celery, silverbeet, parsley Orange juice Flour - chickpea, soy Wheat germ Limes Hazelnuts (raw) (raw) Sesame seeds Chives BIOTIN Sundried tomatoes (roasted) Hazelnuts Pistachios Soybeans (cooked) Mushroom, chicken, turkey VITAMIN C Blackcurrant juice Guava Blackberry Red Chilli peppers Red peppers Strawberries
3 Papaya Rockmelon Brussel sprouts Green peppers Cauliflower Kohlrabi Snowpeas BIOFLAVONOIDS Fresh fruits Fresh vegetables Fresh herbs Tea - Green, black Red wine (resveratrol) Soy (isoflavones) Chocolate - dark Blue/black berries, Brassica veges - esp VITAMIN D Herring - pickled Sardine - in tomato sauce Calamari Milk VITAMIN E Wheat germ Sesame seeds - tahini Sunflower oil Safflower oil Oil- Maize, canola, olive, soy Olives VITAMIN K Kale - raw Oil - soybean, canola
4 MINERALS CALCIUM Dairy products: s/ Cream/ Milk/ Yoghurt Soy products: Milk/ Flour/ / Lethicin Whaet germ Figs - dried - yolk Licorice -confectionary Lemon zest Cinnamon - ground Oregano - dried Duck meat Brazil nuts Anchovy Snapper Crab meat Fish paste Shellfish Prawns Bok choy/mustard Chives - fresh - fresh CHROMIUM Ham White fish - fresh Olives Cottage cheese COPPER Liver- lambs fried Smoked fish / eel / trout Soy flour Bulghur Flour - rye, wholemeal Oats & oatbran & wheatgerm Dried fruits: Apricots / currants / figs / dates Nuts: Brazil / almonds/hazelnut cashew / pine / pistachio/ cocoanut FLOURINE Gelatine Bakers yeast Black tea (no milk) Bulghur Licorice Rabbit Duck (lean) Fish paste Mullet Zucchini Avocado Lettuce - iceberg Tomato IODINE Iodised table salt Milk - evaporated / skim Fish paste Sushi Scallops IRON Liver / kidney - chicken, lamb, veal Nuts: / cashews/ hazelnut / pine Sesame seeds Mussels Coriander - fresh Chicory Chilli - red & green Tomato - sundried Soy flour Miso MAGNESIUM liver Nuts: Almond / Brazil/ Cashew/ Hazelnut/ Pecan, / Pine Pecan/ Pistachio/ Walnut Sesame seeds Yeast - bakers / dried / spread Licorice (confectionary) Chocolate (dark) Chilli powder Curry powder Goats milk Dried fruit: Apple / apricot/ currant/ dates/ figs/ sultana/ prunes Blackberry Raspberry Shallots MANGANESE Nuts: Almond/ cashew/ coconut hazelnut/ macadamia/ pinenut/ pecan/ walnut
5 Licorice (confectionary) Sesame seeds - tahini Soy: milk,flour Tomato - sundried PHOSPHORUS Shellfish s - all Dairy: milk/ yoghurt Dried fruit: apricots/currants dates/ figs/ sultanas/ prunes Berries- all types Stone fruit: peaches/ plums/ nectarines Grapes : Beans/chickpeas/ chickpeas/ dried peas Soy: lethicin/ milk/ flour Sesame seeds - tahini Sweetcorn Tomato - sundried Green peas POTASSIUM s - all Dairy: cream/ milk/ yoghurt Apples Apricots Berries - all types Cherries Grapes Melon Pears : all types Soy: milk/ flour Artichoke asparagus Avocado Brussel sprouts - all types Celeriac Celery Chilli - red, green Garlic Ginger Onions Parsnips Potatoes - all types Pumpkin Shallot Snowpeas Sweet potato - kumera Turnips Tomatoes - sundried All raw vegetables SELENIUM Brazil nuts - yolk Flour: rice/rye/wheat/ wholemeal Oat bran Oats Wheat germ (fresh) s s - esp cheddar Sesame seeds - SILICA Horsetail Oats Barley Millet Black tea Alfalfa Chickweed Potatoes Kelp SULPHUR s, turkey Nuts: Almond, brazil, cashew, hazelnut, macadamia, pine, peanut, pistachio Licorice -confectionary Tomato - sundried Olives - green, black ZINC Liver - chicken/ veal/ lamb Nuts: Brazils, almond, cashew, chestnuts, peanuts, pecan, pine, walnuts Duck - esp hard yellow types & blue vein Tomatoes - sundried Sesame seeds Garlic Green peas - fresh Broad beans Butter beans
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