Vitamin A (Fat soluble): Apricots, romaine lettuce, cantaloupe, mangoes, carrots, raw & juiced, nectarines, collard greens, peaches, hot chili peppers, leaf lettuce, pumpkins, sweet potatoes, spinach, red peppers, yams, tuna, turnip, beet greens, butternut squash, fish & eggs.
Vitamin B1 (Thiamine) (Water soluble): Wheat germ, rice beans, ham, fresh peas, beans, bread, oranges, cereals, pork, beef, peanuts, brazil nuts
Vitamin B2 (Riboflavin) (Water soluble): Poultry, fish, Broccoli, turnip greens, asparagus, spinach, yogurt, milk, cheese, liver, eggs, pork
Vitamin B3 (Niacin) (Water soluble): Chicken breast, tuna, veal, beef liver, brewer's yeast, broccoli, carrots, cheese, corn flour, dandelion greens, dates, eggs, fish, milk, pork, potatoes, tomatoes,. salmon, turkey, peanuts, chicken
Vitamin B5 (Pantothenic Acid) (Water soluble): Whole grains, mushrooms, salmon, brewer's east, fresh vegetables, kidney, legumes, liver, pork, royal jelly, saltwater fish, torula yeast, whole rye & whole wheat flour.
Vitamin B6 (Pyridoxine) (Water soluble): Whole-grain cereals, bananas, avocados, chicken, beef, brewer's yeast, eggs, brown rice, soybeans, whole wheat, peanuts, walnuts, oats, carrots, sunflower seeds, potatoes, bananas, peanut butter, turkey and chicken white meat
Vitamin B12 (Cyanocobalamin) (Water soluble): This vitamin is found only in animal products.
Organ meats, clams, ham, cooked oysters, king crab, salmon, tuna, lean beef, liver, blue cheese, milk, shellfish, meat, cheese
Vitamin B12 (Cyanocobalamin) (Water soluble): This vitamin is found only in animal products.
Organ meats, clams, ham, cooked oysters, king crab, salmon, tuna, lean beef, liver, blue cheese, milk, shellfish, meat, cheese
Vitamin C: Red and green peppers, Brussels sprouts, cabbage, oranges, cauliflower, pink grapefruit, strawberries, mustard greens, kiwi fruit, orange juice, broccoli, cantaloupe, asparagus, avocados, collards, dandelion greens, kale, lemons, mangoes, onions, radishes, watercress. For more information and a whole food supplement Vitamin C
Calcium (Mineral): Milk, cheese, yogurt (all dairy products except butter), peas and beans, canned salmon, collards, beat, broccoli, turnip, spinach (most dark, leafy greens), mackerel, ocean perch, salmon, tofu, almonds, blackstrap molasses, Chinese cabbage, green cabbage, cauliflower, figs, oranges, soy milk, sesame seeds, raisins, chick peas, kelp, rhubarb, carrots
Chromium (Trace mineral): Brewer's Yeast, broccoli, ham, grape juice, brown rice, cheese, whole grains, dried beans, calves liver, chicken, corn, corn oil, dairy products, eggs, potatoes, mushrooms, wine & beer.
Copper (Trace mineral):: Shellfish, nuts, seeds, cocoa powder, beans, whole grains, mushrooms, calves liver, avocados, barley, beets, broccoli, lentils, oats, oranges, radishes, raisins, salmon, green leafy vegetables.
Vitamin D (Fat soluble): Sun exposure, sardines, salmon, mushrooms, eggs, fortified milk, fortified cereals, herring, liver, tuna, cod liver oil, margarine.
Vitamin E: Vegetables & nut oils, including soybean, corn, safflower, spinach, whole grains, wheat germ, sunflower seeds, almonds
Fluoride (Trace mineral): Tea, canned salmon, mackerel, kidney, liver
Folacin: Soybeans, collards, spinach, asparagus, corn
Folate: Asparagus, garbanzo beans, endive, lentils, lima beans, mustard greens, pigeon beans, pink beans, pinto beans, spinach, strawberries, white beans
Folic Acid (water soluble): Pinto beans, navy beans, asparagus, spinach, broccoli, okra, Brussels sprouts, barley, beef, bran, brown rice, brewer's yeast, cheese, chicken, dates, green leafy vegetables, lamb, legumes, lentils, liver, milk, mushrooms, oranges, split peas, pork, tuna, whole grains.
Iodine (Mineral): Iodized salt, shellfish, saltwater fish, milk, seaweed.
Iron (Mineral): (High) - White beans, spinach (Good Sources) - beef, baked potatoes, clams, eggs, fish, pumpkin seeds, all types of liver; green leafy vegetables, whole grains, nuts, avocados, beets, brewer's yeast, dates, peaches, pears, sunflower, sesame and squash seeds; soybeans, oysters. garbanzo beans, lentils, lima beans, dried prunes, raisins, pink beans, winged beans
Vitamin K (Fat Soluble): Green leafy vegetables including spinach, kale, cauliflower, broccoli.
Magnesium (Mineral): Brown rice, avocados, spinach, haddock, oatmeal, navy beans, lima beans, broccoli, yogurt, bananas, baked potatoes, apples, apricots, brewer's yeast, tofu, cantaloupes, grapefruit, green leafy vegetables, lemons, nuts, salmon, sesame seeds, wheat.
Manganese (Trace mineral): Wheat bran, wheat germ, whole grains seeds, nuts, cocoa, shellfish, tea, dairy product, apples, apricots, avocados, bananas, brewer's yeast, cantaloupe, grapefruit, green leafy vegetables, peaches, figs, salmon, soybeans, tofu.
Molybdenum (Trace mineral): Beans, whole grains, cereals, milk, milk products, dark green leafy vegetables, legumes, peas, meats.
Phosphorus (Mineral): Halibut, salmon, skim milk, chicken breast, extra lean ground beef, oatmeal, lima beans, broccoli, asparagus, corn, dairy products, eggs, dried fruits, highly carbonated beverages, legumes, nuts, sesame, pumpkin, sunflower seeds.
Selenium (Mineral): Lobster, Brazilian nuts, shellfish, whole grains, organ meats, brown rice, poultry, broccoli, dairy products, onions, salmon, tuna, torula yeast, vegetables, wheat germ, wheat grains.
Sodium (Trace Mineral): Cheese, most meats, especially ham & bacon, cereals, bread, cabbage, milk, sardines.
Sodium-free: Apples, grapefruit, avocados, kiwifruit, bananas, mushrooms, bell peppers, oranges, cucumbers, potatoes, eggplant, summer squash.
Zinc (Mineral): Cooked oysters, dark meat turkey, beef, lamb, eggs, whole grains, nuts, yogurt, fish legumes, lima beans, liver, mushrooms, pecans, pumpkin & sunflower seeds, sardines, soybeans, poultry, lentils, pumpkin seeds
Potassium Potassium function: • Potassium is essential for maintaining proper fluid balance, nerve impulse function, muscle function, cardiac (heart muscle) function. Potassium sources: • Potassium is found in bananas, raisins, apricots, oranges, avocados, dates, cantaloupe, watermelon, prunes, broccoli, spinach, carrots, potato, sweet potato, winter squash, mushrooms, peas, lentils, dried beans, peanuts, milk, yogurt, lean meats.
