Nutrients Food Table

Nutrient	Fruit & Vegetables	Dairy	Seafood & Fish	Meat	Nuts, Seeds, Herbs & Spices	Cereals & pulses
Antioxidant Proanthocyanidins (enhance by taking with Vit C & E)	Blueberries, black grapes, whole cranberries, apples. Make sure you eat the skins of these! Beets.				Cinnamon, cocoa Hazelnuts, pecans, pistachios.
B12 * animal sources are better		Eggs, Milk, Yoghurt, Cheese - Swiss, mozzarella, feta, parmesan, cottage, ricotta	Tuna, shellfish, crab, lobster, snapper	Beef, venison, lamb, cooked turkey, cooked ham, poultry
B2 (riboflavin)	Kale, spinach, asparagus, broccoli, sundried tomatoes	Milk, yoghurt, cheese – Roquefort, camembert, brie, goats, Swiss, blue	Mackerel, Atlantic salmon, trout	Liver	Marmite, dried herbs, paprika, Almonds	Oats, rye, buckwheat, fortified breakfast cereals
B6	Bananas. Bell peppers, spinach, baked potatoes (skin included), green peas, yams, broccoli, asparagus, turnips, tomatoes. Raw garlic.	Eggs	Yellowfin tuna, less in salmon & cod	Liver, chicken turkey, beef, pork tenderloin	Dried herbs, chilli powder, paprika, garlic powder. Molasses. Pistachios, hazelnuts, sunflower & sesame seeds.	Bran – rice & wheat.  Chickpeas, lentils, soybeans, legumes, brown rice.
Coenzyme Q10	Soybeans, broccoli, cauliflower		Freshwater fish – tuna, salmon, mackerel, sardines, herring	Beef, poultry	Sesame oil, rapeseed oil, sesame seeds. Peanuts, pistachios,
Magnesium	Dried fruits (figs, bananas, raisins, apricots), blackberries, strawberries, raspberries, Raw spinach, kale, cabbage, avocados, okra, artichokes, butternut squash, rocket, sweet corn, baked potato (with skin), soybeans.	Low fat dairy – yoghurt, milk, cheese & hard cheese.	Shrimp, mackerel, turbot, tuna, pollock		Coriander, 70% dark chocolate. Pumpkin seeds, almonds, brazil nuts, cashews, peanuts & peanut butter	Beans, lentils, oats, cereals, bran flakes, wheatgerm, quinoa, bulgar, millet, barley.
Manganese	Pineapple, raspberries, strawberries, grapes. Spinach, soybeans, kale, chard, aubergine, tomatoes.		Mussels, oysters, clams		Cinnamon, cloves, saffron, turmeric, cocoa powder, dark chocolate, chilli powder. Roast pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, hazelnuts, pecans, pine nuts, walnuts,	Spelt, brown rice, chickpeas, rye, oats, black beans.
Omega 3s	Soybeans, tofu, brussel sprouts, kale, spinach, watercress.	Eggs, milk, soy milk, yoghurt, margarine	Sardines, salmon, mackerel, oysters, trout, halibut, herring		Parsley, mint. Flax seeds, walnuts, rapeseed oil, flaxseed oil, walnut oil, cod liver oil	Rye
Vitamin C	Oranges, lemons, grapefruits, papaya, strawberries. Chilli and bell peppers, broccoli, kiwifruit, kale, cauliflower, brussel sprouts, tomatoes.				Fresh thyme & parsley
Vitamin D	Fortified orange juice. Mushrooms	Eggs, soymilk, fortified milk products – butter, yoghurt	Canned - salmon, tuna, mackerel, oysters, caviar	Liver, salami, ham, sausages	Cod liver oil	Fortified cereals
Vitamin E	Peaches, nectarines, blackberries, kiwis, mango. Avocados, spinach, tofu, cooked broccoli, squash & pumpkin, apricots, olives, sweet potatoes, carrots, bell peppers, parsnips, tomatoes, asparagus.	Eggs	Shrimp, rainbow trout		Chilli powder, paprika, oregano. Sunflower seeds, almonds, hazelnuts, pine nuts, peanuts, plant oils.	Quinoa
Gingko	Chinese herbal medicine from Gingko plant
Curcumin (Turmeric)	Turmeric spice from Turmeric plant