In today’s fast-paced world, the significance of maintaining a balanced and healthy diet cannot be overstated. While most of us rely on supplements or fortified foods to fulfill our vitamin and mineral requirements, there is nothing quite like getting these essential nutrients from natural food sources.
Natural vitamin and mineral food sources are not only more nutritious but also cheaper and readily available. In this article, we will explore the best vitamin and mineral food sources in various food categories, including fruits, vegetables, legumes, grains, dairy, meat, seafood, herbs, nuts and seeds, and even wild crafting.
Vitamin A
Vitamin A is a fat soluble nutrient that plays a crucial role in maintaining healthy vision including the ability to see in low light conditions, supporting the immune system, maintain healthy skin, hair and nails, promoting bone growth and teeth and supports the reproductive system.
Fruit: Apricots, Cantaloupe, Plums, Pumpkin, Watermelon, Carrot Juice, Mandarins, Mangoes, Raspberry, Pink Grapefruit, Papaya, Peaches
Vegetable & Legumes: Asparagus, Broccoli, Kale, Carrots, Collard Greens, Spinach, Sweet Potatoes, Green Peas, Winter Squash, Chinese Cabbage, Sweet Red Peppers, Tomatoes, Plantain, Pumpkin, Turnip Greens, Mustard Greens, Swiss Chard, Beet Greens, Garlic, Onions, Artichoke, Lentils, Soybeans, Red Kidney Beans, Lima Beans, Black-eyed Peas, Navy Beans, Pinto Beans, Mung Beans, Split Peas
Grain: Spelt, Fortified Instant Oatmeal, Wheat, Barley, Millet, Quinoa, Wild Rice
Dairy: Milk, Cheese, Butter, Yogurt, Ice Cream, Cream, Sour Cream, Cottage Cheese, Ricotta Cheese, Buttermilk
Meat /Seafood: Organ Meats, Beef Liver, Pickled Herring, Cod Liver Oil, Salmon, Tuna, Sardines, Shrimp, Oysters
Herbs: Coriander, Cayenne, Marjoram, Onion Powder, Parsley, Peppermint, Rosemary, Tarragon, Thyme, Vanilla Extract, Alfalfa Leaf, Garlic, Sage, Oregano, Basil, Chevril
Oils: Fish Liver Oil, Red Palm Oil, Cod Liver Oil, Salmon, Tuna, Sardines, Shrimp, Oysters
Nuts & Seeds: Pistachios, Chestnuts, Pecans, Hazelnuts, Pumpkin Seeds, Sesame Seeds, Walnuts, Sunflower Seeds, Chia Seeds, Hemp Seeds, Almonds, Peanuts, Cashews, Macadamia
Wild Crafting: Dandelion Greens, Mustard Greens, Pine Nuts, Purslane, Watercress, Wild Carrots, Prickly Pear Cactus, Wild Blueberries, Wild Sweet Potatoes
Vitamin B1 (Thiamine)
Vitamin B1 is a water soluble vitamin essential for the proper function of the nervous system. It plays a crucial role in the metabolism of carbohydrates, helping to convert glucose into energy that can be used by the body.
Fruit: Orange Juice, Watermelon, Honey Dew Melon, Cantaloupe, Coconut, Raspberry, Guava, Pineapple, Oranges, Mangoes, Papaya, Grapefruit, Pomegranate, Blackberries, Strawberries
Vegetable & Legumes: Corn, Green Peas, Peas, Carrots, Yellow Split Peas, Fenugreek, Lentils, Lima Beans, Navy Beans, Spinach, Asparagus, Brussels Sprouts, Broccoli, Cabbage, Mushrooms
Grain: Bagel, Cornbread, Raisin Bread, Amaranth, White Rice, Wheat Germ, Waffles, Rye, English Muffin, Grits, Macaroni, Spaghetti, Noodles Pita Bread, Soft Pretzels, Noodles, Instant Fortified Oatmeal, Brown Rice, Barley, Buckwheat, Millet, Quinoa, Brown Rice, Rice Husks, Wild Rice, Spelt, Durum Wheat, Whole Wheat, Oats, Quinoa
Meat/Seafood: Pork Chops, Mussels, Oysters, Tuna, Pompano, Ham, Pork, Beef Kidney, Salmon, Chicken
Herbs: Rosemary, Thyme, Coriander, Sage, Mustard Seeds, Parsley, Chili Powder, Marjoram, Savory, Basil, Cayenne
Other: Dried Yeast, Soy Milk
Nuts & Seeds: Sesame Seeds, Cashews, Chestnuts, Brazil Nuts, Macadamia Nuts, Almonds, Hazelnuts, Sunflower Seeds, Pistachios, Pecans, Flax Seeds, Peanuts, Pumpkin Seeds, Walnuts
Wild Crafting: Pine Nuts, Kelp, Nettles, Dandelion Greens, Clovers, Plantain, Wild Mustard Greens
>> READ MORE: Stop Hair Loss and Regrow Hair – Top 11 Hair Loss Vitamins and Herbs
Vitamin B2 (Riboflavin)
Vitamin B2 is a water-soluble vitamin that plays a key role in energy metabolism. It is required by the body to convert carbohydrates, proteins and fats into usable energy. Its also necessary for the growth and repair of tissues in the body, including skin, eyes, and nervous system. Its also an antioxidant, protecting cells from damage caused by free radicals. The body cannot store Vitamin B2, so it must be obtained through the diet or supplements.
Fruit: Coconut, Avocado, Banana
Vegetable & Legumes: Edamame, Broccoli, Mushrooms, Sun Dried Tomatoes, Sweet Potato, Fenugreek, Spinach, Asparagus, Green Peas, Lima Beans, Soy Beans, Beet Greens
Grain: Wheat Bran, Bagel, Multigrain Cereal, Instant Fortified Cereal, Pita Bread, Wheat Germ, Waffles, English Muffins, Amaranth, Barley, Buckwheat, Millet, Oats, Quinoa, Brown Rice, Wild Rice, Rye, Spelt, Whole Wheat
Dairy: Blue Cheese, Swiss Cheese, Romano, Cottage Cheese, Ice cream, Buttermilk, Evaporated Milk, Yogurt
Meat/Seafood: Beef Liver, Salmon, Beef, Mackerel, Clams, Oysters, Chicken, Trout, Ham, Pork, Turkey, Veal
Herbs: Paprika, Spearmint, Parsley, Chili Powder, Coriander, Thyme, Parsley, Cloves, Saffron, Tarragon, Rosemary, Sage, Basil
Oils: Safflower
Other: Yeast, Dairy (milk, cheese, yogurt), Eggs, Fortified Breakfast Cereal
Nuts & Seeds: Cashews, Almonds, Pistachios, Macadamia, Hazelnuts, Sesame Seeds, Brazil Nuts, Chestnuts, Flax Seeds, Peanuts, Pecans, Pumpkin Seeds, Sunflower Seeds, Walnuts
Wild Crafting: Kelp, Pine Nuts, Burdock, Dandelion Greens, Chickweed, Shepherd’s Purse, Wild Mustard Greens
Vitamin B3 (Niacin)
Vitamin B3 is a water-soluble vitamin that plays an important role in energy metabolism and production. It is also essential for DNA repair and helps to maintain healthy skin, nerves, and digestion. The body uses B3 to convert carbohydrates, fats, and proteins into energy. It is also needed for the functioning of enzymes involved in neurotransmitters, which are important for proper functioning of the nervous system. Additionally, vitamin B3 has been found to have a cholesterol lowering effect, which is beneficial for health health. It also is important for maintaining healthy skin, as it helps to prevent the development of red, scaly skin and other skin disorders.
Fruit: Avocados, Dates, Figs, Prunes, Mangoes, Peaches, Pineapples
Vegetable & Legumes: Sun Dried Tomatoes, Mushrooms, Alfalfa, Asparagus, Green peas, Legumes (beans, peas, lentils), Mushrooms, Potatoes, Sweet potatoes, Tomatoes
Grain: Bran, Bagel, English Muffin, Pita Bread, Soft Pretzel, Wheat Germ, Brown rice, Corn, Wheat bran, Whole grain breads and cereals
Dairy: Milk, Yogurt, Cheese (cheddar, feta, Parmesan)
Meat/Seafood: Tuna, Caviar, Cornish Hen, Veal, Beef, Swordfish, Chicken, Anchovies, Salmon, Ham, Lamb, Beef Liver, Turkey, Catfish, Mackerel, Shrimp, Eggs, Chicken breast, Pork
Herbs: Coriander, Paprika, Chili Powder, Basil, Tarragon, Cayenne Pepper, Parsley, Dill Weed, Thyme, Sage, Peppermint, Spearmint
Other: Brewer’s Yeast, Molasses
Nuts & Seeds: Peanuts, Sunflower Seeds, Almonds
Wild Crafting: Dandelion, Wild and Brown Rice, Wild mushrooms
Vitamin B5 (Pantothenic Acid)
Vitamin B5 is a water-soluble vitamin that plays a crucial role in various bodily functions. It is essential for the metabolism of carbohydrates, proteins and fats, and for the production of energy. It also helps in the formation of red blood cells, building and maintaining healthy skin, and synthesis of certain hormones and cholesterol. It is also involved in maintaining skin health and has been used topically in skin products to treat acne or other skin conditions. Additionally it plays a role in the synthesis of certain neurotransmitters that are important for brain and nervous system function.
Vegetable & Legumes: Carrots, Corn, Lentils, Green Peas, Portobello Mushrooms, Sweet Potatoes, Cauliflower, Chickpeas, Lima Beans, Sunflower Seeds, Avocado, Broccoli, Brussels Sprouts, Swiss Chard, Spinach, Asparagus, Bell Peppers, Tomatoes, Cabbage, Celery, Cucumber, Kale, Mustard Greens, Radishes, Squash, Zucchini, Black Berries, Raspberries
Grain: Bran, Wheat Germ, Whole Grain, Quinoa
Dairy: Blue Cheese, Milk, Yogurt, Cottage Cheese, Ricotta Cheese, Cheddar Cheese, Cream Cheese
Meat/Seafood: Beef, Lamb, Goat Liver, Eggs, Lobster, Mackerel, Chicken, Salmon, Tuna, Shrimp
Nuts & Seeds: Sunflower Seeds, Pistachios, Cashews, Almonds, Brazil Nuts, Pecans, Pumpkin seeds, Sesame Seeds, Flax Seeds, Chia Seeds, Hemp Seeds
Other: Molasses, Brewer’s Yeast, Royal Jelly, Ginseng, Fortified Cereals and Breads
Wild Crafting: Deer Liver, Chickweed, Lentils, Wild Rice, Mackerel, Wild Mushrooms, Nettles, Elderberries
Vitamin B6 (Pyridoxine)
Vitamin B6 is a water-soluble vitamin that plays a crucial role in the metabolism of amino acids, carbohydrates, and lipids. It is essential nutrient involved in over 100 enzymatic reactions in the body, which are responsible for the creation of neurotransmitters, hormones, and red blood cells. The body uses vitamin B6 to help convert food into energy, to maintain proper brain function and development, and to support the immune system. It is also important for the synthesis of hemoglobin, which carries oxygen in the blood.
Fruit: Bananas, Avocado, Cantaloupe, Watermelons, Prunes, Dried Fruits (such as raisins and dates)
Vegetable & Legumes: Chick Peas, Baked Potato, Spinach, Lentils, Lima Beans, Carrots, Garbanzo Beans, Soybeans, Cabbage, Alfalfa
Grain: Bran, Instant Fortified Oatmeal, Brown Rice, Wheat Germ, Whole Grain, Corn
Meat/Seafood: Liver, Shrimp, Tuna, Cod, Salmon, Pork, Chicken, Rainbow Trout, Turkey
Herbs: Marjoram, Chili Powder, Sage, Tarragon, Spearmint, Basil, Chives, Savory, Turmeric, Rosemary, Dill, Oregano, Onion Powder, Bay Leaves, Garlic, Paprika, Bay Leaf, Parsley, Cilantro, Thyme
Nuts & Seeds: Pistachios, Sunflower, Sesame Seeds, Hazelnuts, Peanuts, Walnuts, Filberts, Flaxseeds
Other: Molasses, Peanut Butter, Brewer’s Yeast
Wild Crafting: Some wild plants and mushrooms, such as chickweed, nettle, and shiitake mushrooms, contain vitamin B6. However, caution should be taken when foraging for wild plants, as some can be toxic if misidentified. It is recommended to consult with experts or reference reliable sources before consuming wild-crafted foods.
Vitamin B9 (Folate)
Vitamin B9 is a water-soluble vitamin that is essential for cell growth and development. It plays a crucial role in the production and maintenance of new cells in the body, including forming red blood cells, making DNA, and supporting the immune system. It is important for pregnant women, as it helps prevent birth defects of the brain and spine. It is also important for people with certain medical conditions, such as anemia, mal-absorption disorders, or alcoholism.
Fruit: Avocado, Oranges (orange juice, fresh), Cantaloupe, Grapefruit, Bananas, Papaya, Strawberries, Raspberries, Blackberries, Melons
Vegetable & Legumes: Edamame, Collards, Artichoke, Spinach, Bean Sprouts, Pinto Beans, Asparagus, Black-Eye Peas, Beets, Green Peas, Broccoli, Yellow or Green Split Peas, Lima Beans, Romaine Lettuce, Parsnips, Chick Peas, Lentils, Kidney Beans
Grain: Wheat Germ, English Muffins, Pita Bread, Rice, Pasta, Quinoa
Dairy: Milk, Cheese, Yogurt, Eggs
Meat/Seafood: Liver, Crab, Turkey, Chicken, Pork, Salmon, Trout, Tuna
Herbs: Coriander, Rosemary, Basil, Marjoram, Chevril, Thyme, Bay Leaf, Parsley, Paprika, Chili Powder
Nuts & Seeds: Sunflower Seeds, Peanuts, Walnuts, Flax Seeds, Almonds
Other:–
Oils: Soybean Oil, Sunflower Oil, Safflower Oil
Wild Crafting: Nettles and watercress (used in traditional herbal medicine).
Vitamin B12 (Cyanocobalamin)
Vitamin B-12 is a water soluble vitamin that is essential for various bodily functions, particularly the production of red blood cells, which carry oxygen from the lungs to all parts of the body, and the proper functioning of the nervous system. It also helps the body convert food into energy.
Fruit: Avocado, Papaya, Oranges, Bananas, and Grapes, contain small amounts of vitamin B12.
Vegetable & Legumes: Spinach, Collards, Bean Sprouts, Pinto Beans, Asparagus, Alfalfa, Mushrooms, Seaweed, Lentils, Chickpeas
Grain: Wheat Germ, Cereals, Breads, Pastas
Dairy: Milk, Yogurt, Swiss Cheese, Cottage Cheese, Frozen Yogurt, Ice Cream, Cheese
Meat/Seafood: Liver, Mackerel, Kidney, Salmon, Tuna, Sardines, Eggs, Clams, Mussels, Cod, Beef, Lamb, Salami, Ham, Chicken, Beef Frankfurter, Veal, Carp, Catfish, Crab Meat, Oysters, Shrimp, Swordfish, Trout, Pork
Herbs: Rosemary, Basil, Marjoram, Thyme, Bay Leaf, Parsley, Comfrey, Spirulina, Chlorella
Nuts: Peanuts, Walnuts, Flax Seeds, Almonds, Sunflower Seeds, Sesame Seeds
Wild Crafting: Kelp, Some wildcrafted plants, like chanterelle mushrooms, may contain vitamin B12, although the levels are generally low.
It is important to note that plant-based sources of vitamin B12 may not be as bioavailable or reliable as animal-based sources. Therefore, individuals following a vegetarian or vegan diet may consider supplementation or fortified foods to ensure adequate intake of vitamin B12.
Vitamin C (Ascorbic Acid)
Vitamin C helps strengthen the immune system, acts as an antioxidant, is important for the synthesis of collagen, aids in the absorption of iron, helps in the healing of wounds by promoting the growth of new tissue, reduces inflammation in the body.
Fruit: Kiwi, Blackberries, Raspberry, Cantaloupe, Blueberries, Papaya, Cantaloupe, Oranges, Grapefruit, Pineapple, Peaches, Clementines, Tangerine, Mandarins, Strawberries, Plum, Mango, Honeydew Melon, Black Currants, Apples, Apple Juice, Grape Juice, Orange Juice, Lemons, Guava, Watermelon, Lime, Passionfruit, Acerola cherries
Vegetable: Bell Peppers (red & green), Onions, Artichoke, Broccoli, Sweet Potatoes, Radishes, Parsnips, Asparagus, Cauliflower, Green Peas, Pumpkin, Tomatoes (Sun dried, Juice), Banana Peppers, Potatoes, Red Cabbage, Red Peppers, Cabbage, Collard Greens, Bean Sprouts, Snow Peas, Turnip, Snap Peas, Watercress, Rutabagas, Brussel Sprouts, Potatoes, Spinach, Alfalfa, Kale, Green Beans
Dairy: Milk, Yogurt
Grain: Ready to Eat Fortified Cereals
Meat/Seafood: Liver, Clams, Chicken, Mussels, Pork, Beef, Oysters, Shrimp, Salmon, Tuna
Herbs: Basil, Chili Peppers, Saffron, Chives, Coriander, Cayenne, Thyme, Parsley, Rosemary, Saffron, Majoram, Bay Leaf, Allspice, Paprika, Cloves, Catnip, Cilantro
Oils: Rosehip Oil
Nuts & Seeds: Almonds, Pistachios, Walnuts, Cashews, Chia Seeds, Flaxseeds, Sunflower Seeds
Other: Horseradish
Wild Crafting: Dandelion Greens, Hawthorn, Kelp, Rose Hips, Yellow Dock, Elderberries, Camu Camu, Sea Buckthorn, Amla (Indian Gooseberries), Gubinge (Kakadu plum)
Vitamin D
Vitamin D is a fat soluble vitamin that is essential for the proper absorption of calcium and phosphorus in the body,which are important for healthy bones, teeth, and muscles. It also plays a role in regulating the immune system, reducing inflammation, and promoting cell growth and differentiation.
Fruit: Orange Juice fortified with Vitamin D, Kiwi
Vegetable & Legumes: Maitake Mushrooms, Shiitake Mushrooms, Watercress, Alfalfa
Grains: Fortified Cereal, Fortified Breads
Dairy: Cheese, Egg Yolk, Milk, Fortified Yogurt, Swiss Cheese
Herbs: —
Meat/Seafood: Sardines, Herring, Mackerel, Salmon, Tuna, Beef Liver, Shrimp, Oysters, Cod, Egg Yolks
Oils: Cod Liver Oil, Fish Oil
Nuts & Seeds: Sunflower Seeds, Chia Seeds, Flax Seeds contain a small amount
Wild Crafting: “Wild crafting” refers to gathering wild plants and herbs. While some wildcrafted plants may contain trace amounts of Vitamin D, this is not a reliable or significant source.
Vitamin E (Antioxidant)
Vitamin E is a fat soluble vitamin that acts as an antioxidant in the body helps protect cells from damage caused from free radicals, plays a role in immune function, DNA repair and other important cellular processes. It is important for maintaining healthy skin, eyes, and immune function.
Fruit: Avocado, Papaya, Apple, Blueberries, Nectarine, Olives, Kiwi, Apricots, Mango, Peaches, Blackberries, Tomatoes, Raspberries, Cranberries
Vegetable & Legumes: Turnip, Turnip Greens, Tomato (sauce, puree, paste), Carrot Juice, Spinach, Kale, Red Bell Peppers, Brussel Sprouts, Broccoli, Sweet Potato, Asparagus, Beets, Swiss Chard, Peas, Pumpkin, Butternut Squash, Green Beans, Lima Beans
Grain: Wheat Germ, Enriched Spaghetti, Fortified Breakfast Cereal, Whole Wheat Bread, Multi Grain Cereal, Oats, Barley, Quinoa, Brown Rice, Whole Wheat Pasta, Millet, Buckwheat, Rye
Dairy: Whole Milk, Butter, Cheese, Yogurt, Cottage Cheese
Meat/Seafood: Sardine, Perch, Scallops, Blue Crab, Clam, Shrimp, Atlantic Herring, Beef Liver, Eggs, Salmon, Trout, Cod, Lobster, Oysters, Chicken Breast, Turkey, Pork Chops
Herbs: Oregano, Basil, Paprika, Red Chili Powder, Parsley, Dill, Cilantro, Tarragon, Thyme, Rosemary, Sage, Mint, Majoram
Oils: Cottonseed Oil, Safflower Oil, Canola Oil, Peanut Oil, Corn Oil, Olive Oil, Margarine, Wheat Germ Oil, Soybean Oil, Sunflower Oil, Almond Oil, Avocado Oil, Peanut Oil
Nuts & Seeds: Sunflower Seeds, Hazelnuts, Almonds, Peanut Butter, Peanuts, Brazil Nuts, Pistachios, Filberts, Pumpkin Seeds, Pine Nuts, Walnuts, Chia Seeds
Wild Crafting: Pine Nuts, Dandelion Greens, Mustard Greens, Spirulina (blue-green algae), Nettle Leaves, Purslane, Plantain Leaves, Blackberry Leaves, Mulberry Leaves, Red Clover Flowers, Raspberry Leaves, Evening Primrose, Elderberries
Vitamin K
Vitamin K is essential for blood clotting, bone health, and potentially has other positive effects on the body. It can be obtained through a balanced diet that includes foods rich in vitamin K or through dietary supplements if recommended by a healthcare professional.
Fruit: Avocados, Kiwi, Grapes, Figs, Prunes, Blueberries
Vegetable & Legumes: Alfalfa, Brussel Sprouts, Cabbage, Cauliflower, Tomatoes, Spinach, Swiss Chard, Kale, Broccoli, Green Peas
Grains: Whole Wheat, Barley, Brown Rice
Dairy: Cheese (especially hard cheeses like Parmesan), Butter
Meat: Eggs, Liver (beef, pork, or chicken), Fish (salmon, mackerel, sardines)
Herbs: Coriander, Parsley, Cloves, Chili Powder, Thyme, Oregano, Basil, Sage
Oils: Soybean Oil, Canola Oil, Olive Oil
Wild Crafting: Wild Nettle, Dandelion Greens, Plantain Leaves
Antioxidants
Antioxidants are essential compounds that counteract the harmful effects of free radicals in the body. They work by neutralizing free radicals and protecting cells, tissues, and DNA from oxidative damage, thereby contributing to overall health and well-being.
Fruit: Avocado, Grapes, Prunes, Raisins, Blueberries, Strawberries, Raspberries, Oranges, Lemons, Apples, Pomegranates, Cherries, Kiwi, Watermelon
Vegetable & Legumes: Beets, Broccoli, Cabbage, Carrots, Collard Greens, Garlic, Onions, Bell Peppers, Sweet Potatoes, Tomatoes, Watercress, Spinach, Kale, Peas, Beans, Lentils
Grain: Wheat Germ, Oats, Brown Rice, Quinoa, Barley, Rye
Dairy: Milk, Yogurt (especially Greek yogurt), Cheese (especially Parmesan), Kefir
Meat & Seafood: Turkey, Chicken, Beef, Pork, Salmon, Tuna, Mackerel, Shellfish (such as shrimp, crab, lobster)
Herbs: Cinnamon, Ginger, Turmeric, Oregano, Rosemary, Thyme, Basil, Parsley, Mint
Oils: Olive Oil, Avocado Oil, Coconut Oil
Nuts & Seeds: Almonds, Walnuts, Pecans, Peanuts, Hazelnuts, Chia Seeds, Flax Seeds, Hemp Seeds, Sesame Seeds, Sunflower Seeds
Other: Green Tea
Wildcrafting: Rosehips, Elderberries, Blackberries, Hawthorn Berries, Chokeberries, Currants, Wild Blueberries, Wild Plums
Beta Carotene — (Antioxidant)
Beta-carotene is a plant pigment found in fruits and vegetables that gives them their vibrant orange or yellow color. It is a form of provitamin A, meaning it can be converted into vitamin A by the body, if needed. Vitamin A plays a crucial role in maintaining healthy vision, immune function, and cell growth.
Fruits: Apricots, Mangoes, Cantaloupes, Papayas, Watermelons, Persimmons, Oranges, Grapefruits, Tangerines, Passion Fruit, Rockmelon
Vegetables & Legumes: Kale, Sweet Potatoes, Carrots, Turnip Greens, Spinach, Butternut Squash, Lettuce, Collard Greens, Pumpkin, Romaine Lettuce, Cabbage, Alfalfa, Broccoli, Peas, Green Beans, Bell Peppers, Tomatoes, A
Grains: Whole Wheat Bread, Whole Wheat Pasta, Brown Rice, Millet, Quinoa, Barley, Oats
Dairy: Milk, Cheese, Butter, Yogurt (do not naturally contain beta carotene. However, some dairy products may be fortified with beta carotene)
Meat/Seafood: Liver
Herbs: Basil, Parsley, Oregano, Sage, Thyme, Chili Peppers, Cilantro, Dill, Marjoram, Rosemary
Nuts & Seeds: Pine Nuts
Wild Crafting: Wild edible plants, such as Dandelion Greens, Mustard Greens, Pokeberry Shoots, Pine Nuts, Nettle, Purslane, Plantain, Cattail Shoots, etc., may contain beta carotene. However, it is important to properly identify and prepare these plants before consumption.
Biotin
Biotin is a vital vitamin that supports energy production, metabolism, and the health of hair, skin, and nails. Its role in various enzymatic reactions, glucose synthesis, and neurotransmitter production makes it essential for overall bodily function.
Fruits: Bananas, Raspberries, Strawberries, Blackberries, Avocados
Vegetables & Legumes: Sweet Potatoes, Carrots, Spinach, Broccoli, Cauliflower, Peas, Lentils, Soybeans
Dairy: Milk, Cheese, Yogurt, Eggs
Grain: Brown Rice, Whole Wheat, Wheat Germ, Rice, Oats
Herbs: Basil, Parsley, Rosemary
Oils: Olive Oil, Sunflower Oil
Meat/Seafood: Chicken, Eggs, Mackerel, Tuna, Liver, Salmon, Turkey, Pork
Nuts & Seeds: Cashews, Sunflower Seeds, Almonds, Peanuts, Walnuts, Chia Seeds, Flax Seeds
Wild Crafting: Nettles, Horsetail, Dandelion, Burdock Root
Folic Acid
Folic acid, also known as folate or Vitamin B9, is a water-soluble vitamin that plays a crucial role in various bodily functions. It is essential for the production of red blood cells, DNA synthesis, and overall growth and development.
Fruits: Oranges, Grapefruits, Bananas, Strawberries, Raspberries, Avocados, Grapes, Pomegranates
Vegetable & Legumes: Peas, Garbanzo Beans, Lentils, Green Leafy Vegetables, Spinach, Kale, Broccoli, Asparagus, Brussels Sprouts, Black Beans, Chickpeas
Grains: Fortified Cereals, Bread, Pasta, Rice, Oatmeal
Dairy: Milk, Cheese, Yogurt (some dairy products may be fortified with folic acid).
Meat /Seafood: Liver, Chicken, Beef, Turkey, Salmon, Sardines
Herbs: Parsley, Basil, Cilantro
Oils: Avocado Oil, Olive Oil
Nuts & Seeds: Peanuts, Almonds, Flax Seeds, Sunflower Seeds
Wild Crafting: Dandelion Greens, Nettles
Calcium
Calcium is a vital mineral that is essential for building and maintaining strong bones and teeth. It also plays roles in muscle contraction, blood clotting, heartbeat rhythm, nervous system functioning, and hormone regulation, including insulin release and blood sugar control.
Fruits: Oranges, Kiwi, Figs, Blackberries, Apricots
Vegetable & Legumes: Spinach, Broccoli, Kale, Turnip Greens, White Beans, Bok Choy, Chickpeas
Grain: Oatmeal, English Muffins, Oats, Buckwheat, Bran, Amaranth, Quinoa, Brown Rice, Barley
Dairy: Milk, Romano Cheese, Ricotta Cheese, Plain Yogurt, Mozzarella Cheese, Chocolate Milk, Feta Cheese, Blue Cheese, Cheddar Cheese, Ice Cream, Gouda Cheese, Parmesan Cheese, Evaporated Milk, Buttermilk
Meat/Seafood: Sardines, Perch, Blue Crab, Clams, Rainbow Trout, Mackerel, Canned Salmon, Shrimp, Tuna
Herbs: Alfalfa leaf, Dill, Parsley, Thyme, Basil, Oregano
Oils: Sesame Oil., Flax Seed Oil, Olive Oil, Coconut Oil, Soybean Oil
Nuts & Seeds: Almonds, Brazil Nuts, Sesame Seeds, Chia Seeds, Walnuts
Other: Molasses
Wild Crafting: Dandelion Greens, Nettle, Chickweed, Clovers, Purslane
Chromium
Chromium is a mineral that the body needs in small amounts for maintaining normal bodily functions. It plays a crucial role in regulating blood sugar levels by enhancing the action of insulin. It also aids in the metabolism of carbohydrates, proteins, and fats, ensuring efficient energy production in the body.
Fruits: Apples, Bananas, Oranges, Grapes, Cherries, Strawberries, Avocados, Melons, Pineapples, Pears, Strawberries, Blueberries, Peaches, Kiwi, Tomatoes
Vegetables & Legumes: Broccoli, Spinach, Peppers, Onions, Garlic, Green Beans, Lentils, Peas, Sweet Potatoes, Tomatoes, Potatoes, Brussels Sprouts, Chickpeas, Kidney Beans, Black Beans, Soybeans, Carrots
Grains: Oats, Barley, Wheat, Brown Rice, Quinoa, Millet, Buckwheat, Millet, Rye
Dairy: Milk, Cheese, Yogurt
Meat/Seafood: Beef, Chicken, Turkey, Shrimp, Crab, Tuna, Trout, Sardines, Eggs
Herbs: Cinnamon, Thyme, Parsley, Basil, Oregano, Cilantro, Rosemary, Mint
Oils: Olive Oil, Canola Oil, Sesame Oil, Flaxseed OIl
Nuts & Seeds: Almonds, Walnuts, Pistachios, Cashews, Sunflower Seeds, Flax Seeds, Peanuts, Chia Seeds
Wild Crafting: Nettles, Dandelion Greens, Purslane, Lamb’s Quarters, Watercress, Chickweed, Garlic Mustard, Burdock Root
Copper
Copper is a mineral that is essential for the body’s proper functioning. It plays a vital role in various enzymatic reactions and is involved in the formation of red blood cells, connective tissues, and the functioning of the immune system. Additionally, copper plays a crucial role in maintaining a healthy nervous system and aiding in the absorption of iron from the diet.
Fruit: Prunes, Avocado, Raisins, Blackberries, Kiwis, Cherries
Vegetable & Legumes: Turnip Greens, Lima Beans, Lentils, Tomato Juice Cocktail, Mushrooms, Black Eye Peas, Potatoes, Sweet Potato, Soybeans, Spinach, Peas, Chickpeas, Swiss Chard
Grain: Barley, English Muffin, Bran Muffin, Pita Bread, Quinoa, Oats, Buckwheat, Wheat Germ, Brown Rice
Dairy: Yogurt, Cheese, Milk
Meat/Seafood: Clams, Beef Liver, Chicken, Oysters, Liver, Shrimp, Turkey, Lobster, Crab, Salmon, Tuna
Herbs: Basil, Thyme, Parsley, Tarragon, Dill, Cilantro
Oils: Sesame Oil, Soybean Oil, Sunflower Oil, Olive Oil
Nuts & Seeds: Almonds, Peanuts, Pumpkin Seeds, Cashews, Pistachio, Brazil Nuts, Sesame Seeds, Hazelnuts, Sunflower Seeds
Wild Crafting: Pine Nuts, Nettle, Yarrow, Dandelion, Red Clover, Chickweed, Plantain
Iodine
Iodine is a chemical element that is essential for the production of thyroid hormones. The body uses iodine to make thyroid hormones, which are important for regulating metabolism, growth, and development. It is primarily found in the thyroid gland and is obtained through the diet, particularly from iodized salt and seafood.
Fruits: Strawberries, Bananas, Prunes
Vegetables & Legumes: Kelp, Potatoes, Spinach, Broccoli, Lentils, Beans
Dairy: Milk, Cheese, Butter, Yogurt
Meat/Seafood: Oysters, Cod, Tuna, Shrimp, Salmon, Scallops, Mussels, Beef, Poultry, Pork
Herbs: —
Oils: Cod Liver Oil
Nuts: Pistachios, Sunflower Seeds
Other: Iodized Table Salt
Wild Crafting: Seaweed
Phosphorous
Phosphorus is an essential chemical element that plays vital roles in the human body. It is found primarily in bones and teeth, providing structural support and strength. Additionally, phosphorus is a crucial component of ATP, the energy currency of the body, involved in muscle contraction, nerve function, and energy-requiring reactions. It is also necessary for DNA synthesis, repair, and RNA production. The body obtains phosphorus from foods like dairy, meat, legumes, nuts, and whole grains. Maintaining balanced phosphorus levels through a healthy diet is essential for overall health and well-being.
Vegetable & Legumes: Lima Beans, Kidney Beans, Mung Beans, Chicken Beans, Lentils
Grain: Whole Wheat Bread, Whole Wheat Muffins, Oatmeal, Pancakes, Wheat Germ
Dairy: Cheddar, Gouda, Parmesan, Edam, Provolone, Swiss, Colby, Cottage Cheese, Chocolate Milk, Evaporated Milk, Yogurt
Meat/Seafood: Beef, Carp, Chicken, Clams, Flounder, Ham, Lamb, Lobster, Mussels, Liver, Pork, Turkey, Veal, Salmon, Tuna, Swordfish, Shrimp
Nuts & Seeds: Almonds, Sesame Seeds, Sunflower Seeds, Brazil Nuts, Peanut Butter
Wild Crafting: Pine Nuts
Iron
Iron is a mineral that plays a vital role in the functioning of the human body. It is an essential component of hemoglobin, a protein in red blood cells responsible for transporting oxygen from the lungs to tissues throughout the body. Iron is involved in the production of energy and supports optimal cognitive function. Additionally, it plays a crucial role in the immune system, helping to fight off infections and diseases. Although the body generally maintains a steady iron balance, it must be replenished regularly through dietary sources like red meat, poultry, beans, and leafy green vegetables to prevent iron deficiency and related health issues.
Fruit: Apricots
Vegetable & Legumes: Soybeans, White Beans, Lentils, Kidney Beans, Spinach, Lima Beans, Navy Beans, Tomato (paste), Chick Peas, Soybeans
Grain: Bran Muffin, Instant Fortified Oatmeal, White Rice, Whole Grains, Pita Bread, Pumpernickel Bagel, Noodles, Wheat Germ, Soft Pretzel, Ready to Eat Cereals
Meat/Seafood: Clams, Liverwurst, Oysters, Turkey, Beef, Duck, Mackerel, Lamb, Shrimp, Egg Yolk, Sardines, Trout, Mussels
Nuts & Seeds: Pumpkin Seeds, Squash Seeds, Cashew Nuts
Other: Molasses
Wild Crafting: Pine Nuts, Seaweed
Magnesium
Magnesium is a critical mineral required for various bodily functions. Its roles include supporting cardiovascular health, regulating muscle function, promoting strong bones and teeth, aiding nerve signal transmission, balancing blood sugar levels, and participating in energy production.
Vegetable & Legumes: Spinach, Black Beans, Plantain, Soy Beans, Artichokes, Lima Beans, Navy Beans, Green Leafy Vegetables
Grain: Bran, Buckwheat Flour, Oat Bran, Brown Rice, Whole Wheat Bread, English Muffins, Multigrain Cereal, Brown Rice, Spaghetti, Wheat Germ, Ready to Eat Cereal
Dairy: Milk, Yogurt
Meat/Seafood: Halibut, Tuna, Oysters, Scallops
Nuts & Seeds: Brazil Nuts, Almonds, Cashews, Hazelnuts, Peanut Butter, Sesame Seeds, Sunflower Seeds
Other: Tofu
Wild Crafting: Pine Nuts
Manganese
Manganese is an essential trace mineral that plays a vital role in various physiological processes in the human body. It is involved in the metabolism of carbohydrates, proteins, and fats, supports the formation of connective tissues, acts as an antioxidant, and helps synthesize collagen. Maintaining a proper balance of manganese is important for optimal health, as both deficiency and excessive intake can have harmful effects on the body.
Fruit: Avocado, Blackberries
Vegetable & Legumes: Spinach, Peas
Grain: Barley, Buckwheat, Oats
Meat/Seafood: —
Herbs: Ginger
Nuts & Seeds: Chestnuts, Pecans, Filberts
Wild Crafting: Seaweed
Potassium
Potassium is a crucial mineral that is involved in numerous bodily functions, including fluid balance, nerve function, muscle contractions, heart rhythm, blood pressure regulation, kidney function, bone health, and energy production. It is an essential nutrient that should be consumed through a balanced diet to support overall health and well-being.
Fruit: Bananas, Peaches, Avocados, Prunes, Apricots, Plantains, Grapefruit Juice, Orange Juice, Pomegranate, Raisins, Watermelon, Pears, Kiwis, Cantaloupe, Honeydews, Mangoes, Papayas, Dayes
Vegetable & Legumes: Sweet Potato, Spinach, Cauliflower, Parsnips, Winter Squash, White Beans, Lima Beans, Tomato Sauce, Lentils, Split Peas, Potatoes, Artichoke, Green Peas, Potato, Tomatoes, Kale, Swiss Chard, Brussels Sprout, Broccoli, Soybeans, Edamame, Beets, Carrots, Tomatoes
Grain: Bran Cereal, Oat Flakes, Whole Grains, Quinoa, Brown Rice, Barley, Oats, Wheat Bran, Wheat Germ
Dairy: Non Fat Yogurt, Non Fat Milk, Low Fat Buttermilk, Yogurt, Cheese, Cottage Cheese, Buttermilk
Meat /Seafood: Clams, Tuna, Halibut, Sardines, Pacific Cod, Pork Chops, Beef, Rainbow Trout, Ham, Carp, Scallops, Swordfish, Crab Meat, Chicken, Turkey
Herbs: Parsley, Dill, Cilantro, Basil , Thyme, Sage
Oils: Coconut Oil, Olive Oil, Avocado Oil
Other: Blackstrap Molasses
Nuts & Seeds: Pistachios, Almonds, Cashews, Chia Seeds, Flaxseeds, Pumpkin Seeds, Sunflower Seeds
Wild Crafting: Dandelion Greens, Nettles, Purslane, Plantian Leaves, Chickweed, Yellow Dock Roots, Burdock Roots
Zinc
Zinc is a vital nutrient that the body utilizes in many ways. From supporting a robust immune system to aiding in growth, development, wound healing, and various enzymatic reactions, its presence is crucial for maintaining optimal health and well-being.
Fruit: Apricots, Peaches, Avocados, Currants, Bananas, Blackberries, Raspberries, Dates, Pomegranates
Vegetable & Legumes: Sun Dried Tomatoes, Lentil Sprouts, Shiitake Mushrooms, Green Peas, Baked Beans, Chick Peas, Kidney Beans, Spinach
Grain: Wheat Germ, Oats, Rice, Quinoa, Amaranth
Dairy: Milk, Mozzarella Cheese, Ricotta Cheese, Yogurt
Meat/Seafood: Oysters, Roast Beef, Ham, Lamb, Liver, Pork, Chicken, Turkey, Veal, Lobster, Sole Fish, Flounder, Mussels, Egg Yolk, Crab
Herbs: Lemongrass, Basil, Thyme, Dill
Nuts & Seeds: Sesame Seeds, Pumpkin Seeds, Dried Watermelon Seeds, Peanuts, Cashews, Almonds, Squash Seeds,, Flax Seeds
Other: Dark Chocolate, Molasses
Wild Crafting: Nettles, Elderberries
References
Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17
http://ods.od.nih.gov/factsheets/vitamina/
U.S. Department of Agriculture, Agricultural Research Service. USDA National Nutrient Database for Standard Reference, Release 16-1, 2004. http://www.ars.usda.gov/ba/bhnrc/ndl
http://www.healthaliciousness.com/articles/vitamin-C.php
http://www.hoptechno.com/book29a.htm
http://food.vegtalk.org/vitamins/spices/c.html
http://www.nlm.nih.gov/medlineplus/ency/article/002400.htm
http://middlepath.com.au/qol/vitamin-sources-benefits-information-sheet.html
http://www.healthalternatives2000.com/nut-seed-nutrition-chart.html
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