Best Food Sources Of ......
Vitamin A…butter, cheese, cod-liver oil, free-range eggs,
halibut-liver oil, lamb’s liver, oily fish
Vitamin B…apricots, avocado, bananas, brown rice, carrots,
chicken, fried fruits, free-range eggs, whole grains, lamb’s kidney,
melon, nuts, oats, oily fish, pulses, potatoes, pumpkin, root and green
vegetables, rye flour, salad produce, soya flour, spirulina, yoghurt
Vitamin C…blackcurrants, broccoli,, Brussels sprouts,
cabbage, cauliflower, acerola cherries, grapefruits,
kale, kiwi fruits, lemons, mustard and cress, sprouted lentils, parsley,
peppers, rosehips, potatoes, tomatoes, watercress. Oranges excluded
as they can cause allergic reactions and stomach pain in some people.
Vitamin D…cod-liver oil, free-range eggs, mackerel, salmon,,
sardines, tuna. Also produced by the action of ultra-violet light on
the skin.
Vitamin E…cold-pressed oils only, linseeds, rice bran
soya beans, sunflower seeds, apples, bananas,
broccoli, brown rice, Brussels sprouts carrots, cashew nuts, free-range
eggs, whole grains, lamb’s liver, nuts, onions, salmon, shrimps, spinach.
Beta Carotene …apricots, asparagus, broccoli, butter,
cantaloupe melon, carrots, cashew nuts, cauliflower greens, cheese,
cream, nectarines, parsley, peaches, peppers, pumpkin, spinach, spring
greens, sweet potatoes, turnip tops, watercress.
Chromium…asparagus, raw beetroot, blackstrap molasses,
cheese, chicken, egg-yolk, lamb’s liver, sea vegetables, seafood, spirulina.
Calcium… brown rice, buttermilk, canned salmon, pilchards
and sardines, cheese, figs, almonds, oats, pulses, sea vegetables, bone
stock, sesame seeds, tahini, sunflower seeds, tofu, tempeh,
both dairy and soy yoghurt.
Essential Fatty Acids… Cold-pressed oils, especially
linseed oil. Evening primrose oil, GLA supplements, oily fish, nuts,
seeds.
Iron…asparagus, blackstrap molasses, dark green vegetables
and salad foods, dried fruit, free-range eggs, peppers, lamb’s liver,
oatmeal, parsley, pulses, seafood, watercress. Absorption is enhanced
if Vitamin C is taken at the same time.
Magnesium…apples, bananas, brown rice, dried fruits,
especially figs; fish, ginger root, whole grains, grapefruit, green
vegetables, lamb, lemons, nuts, especially almonds, brazils, cashews,
pulses, seafood.
Manganese… almonds, avocado, bananas, raw beetroot, blackberries,
brazils, chestnuts, coconut, dark lettuce, egg yolk, green leafy vegetables,
hazel nuts, cold-pressed honey, oats, olives, peas, pineapple, rye bread.
Potassium… grain-based beverages, dried fruits, fresh
fruits and juices, garlic, ginger root, whole grains, molasses, muesli,
potatoes, salad and vegetable produce, soya flour.
Selenium… Broccoli, fish, free-range eggs, garlic, lamb’s
kidney and liver, onions, shellfish, tomatoes, whole grains, especially
brown-rice.
Zinc… pumpkin seeds, brazil nuts, cheese, crab, fish,
free-range eggs, lambs liver, sea vegetables, shrimps.
