Food Nutrition Chart

A WORD ABOUT YOUR FOOD: take care in choosing foods, concentrating on eating the most nutritious ones. Eat less processed, man-made foods and more God-made foods. The closer your food is to the earth, the better it will be for you. Supplements are therapeutic, but not substitutes for healthy food, they supply the nutrients lost from our food by deficient soils, transport, processing and cooking. Optimize your diet with the best nature has to offer.

The following chart details foods high in specific nutrients:

Boron

 

beans, peas, lentils, nuts, pears, leafy vegetables, soy meal, prunes, raisins, almonds, peanuts, hazelnuts, dates, and honey.

Chromium

 

thyme, cloves, seaweed, parsley, natural maple syrup, brewer’s yeast, wheat germ and bran, buckwheat, millet, brown rice, whole rye, oats, corn, beets, peas, carrots, black pepper, clams, mushrooms, and molasses.

Iodine

 

seafood, kelp.

Magnesium

 

whole wheat, pumpkin seeds, millet, almonds, Brazil nuts, hazel nuts, dark-green vegetables, and molasses.

Molybdenum

 

legumes, whole grains, dark green vegetables.

Silica

 

brown rice, bell peppers, leafy green vegetables, oat straw tea and the herb horsetail.

Vanadium

 

vegetable oils, whole grains, fish and other seafood, and liver.

All The B Vitamins

 

lentils, pinto beans, black-eyed peas, black beans, lima beans, rice bran, corn, millet, barley and blackstrap molasses.

Choline

 

lecithin, egg yolk, wheat germ, oatmeal, rice, soy products, peanuts and pecans.

Lecithin

 

soybeans, wheat germ, nuts, sunflower and pumpkin seeds, whole grains and unsaturated fatty acid seed oils like walnuts oil and flaxseed oil.

Paba

 

wheat germ, yogurt, molasses, green leafy vegetables.

Vitamin K

 

cheddar cheese, camembert cheese, Brussels sprouts, soy lecithin, alfalfa, oats, spinach, soybeans, cauliflower, cabbage, broccoli, liver, potatoes and bran.

Calcium

 

green leafy vegetables, watercress, spinach, dandelion greens, peas, parsley, mint, chickpeas, molasses, sesame seeds, cheese, brewer’s yeast, sardines, caviar, salmon, torula yeast, soybeans, Brazil nuts, egg yolk, sunflower seeds, seaweed, and walnuts.

Copper

 

seafood, nuts, legumes, molasses, and raisins.

Iron

 

blackstrap molasses, raisins, spinach and other green leafy vegetables, and unsulphured dried fruit.

Manganese

 

whole grains, green leafy vegetables, legumes, nuts, pineapple, and egg yolks.

Phosphorus

 

fish, eggs, legumes, nuts, whole grains.

Sulfur

 

fish, red hot peppers, garlic, onions, eggs, cabbage, Brussels sprouts, horseradish.

Zinc

 

sesame seeds, pumpkin seeds, torula yeast, blackstrap molasses, maple syrup and brewer’s yeast.

Biotin

 

egg yolks, liver, unpolished rice, brewer’s yeast, whole grains, peas and beans.

Inositol

 

whole grains, citrus fruits, brewer’s yeast, molasses, nuts, vegetables, lecithin.

Folic Acid

 

lentils, beans, bean sprouts, wheat bran, artichokes, beets, cauliflower and corn.

Vitamin D

 

cod liver oil, salmon, sardines, herring, egg yolk, organ meats and bone meal.