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.
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.
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.
COPPER: seafood, nuts, legumes, molasses, and raisins.
IODINE: seafood, kelp.
IRON: blackstrap molasses, raisins, spinach and other green leafy vegetables, and unsulphured dried fruit.
MAGNESIUM: whole wheat, pumpkin seeds, millet, almonds, Brazil nuts, hazel nuts, dark-green vegetables, and molasses.
MANGANESE: whole grains, green leafy vegetables, legumes, nuts, pineapple, and egg yolks.
MOLYBDENUM: legumes, whole grains, dark green vegetables.
PHOSPHORUS: fish, eggs, legumes, nuts, whole grains.
POTASSIUM: blackstrap molasses, whole grains (a cup of mallet=980mg), dried fruits (one cup of raisins=1,362mg), avocado (one=1,204mg), plantains (one cup=739mg), seeds (one cup sunflower seeds=1,334mg), and nuts (one cup istachios=1,399mg). Watch out for soft drinks. They rob the body of potassium.
POTASSIUM, CALCIUM AND MAGNESIUM: wheat germ, sunflower seeds, soybeans, almonds, Brazil nuts, pistachios, and pecans.
SILICA: brown rice, bell peppers, leafy green vegetables, oat straw tea and the herb horsetail.
SULFUR: fish, red hot peppers, garlic, onions, eggs, cabbage, Brussels sprouts, horseradish.
VANADIUM: vegetable oils, whole grains, fish and other seafood, and liver.
ZINC: sesame seeds, pumpkin seeds, torula yeast, blackstrap molasses, maple syrup and brewer’s yeast.
B VITAMINS ALL THE B VITAMINS: lentils, pinto beans, black-eyed peas, black beans, lima beans, rice bran, corn, millet, barley and blackstrap molasses.
B1 (THIAMINE): brewer’s yeast, wheat germ, blackstrap molasses and bran.
B2 (RIBOFLAVIN): brewer’s yeast, whole grains, blackstrap molasses, egg yolks, nuts, peas, beans.
B3 (NICIN): brewer’s yeast, liver, lean meat, peanuts, rice bran, avocado, halibut, salmon and tuna.
B5 (PANTOTHENIC ACID): royal jelly, brewer’s yeast, tortula yeast, brown rice, sunflower seeds, soybeans, corn, lentils, egg yolk, peas, whole wheat, peanuts, and rye.
B6 (PYRIDOXINE): brewer’s yeast, brown rice, whole wheat, royal jelly, soybeans, rye, lentils, sunflower seeds, hazelnuts, alfalfa, salmon, wheat germ, tuna, bran, walnuts, peas, and beans.
B12 (COBALAMIN):liver, crab, herring, red snapper, flounder, salmon, lamb, swiss cheese, eggs, haddock, cottage cheese, and swordfish.
B15 (PANGAMIC ACID): brewer’s yeast, brown rice, sunflower seeds, pumpkin seeds, sesame seeds.
BIOTIN: egg yolks, liver, unpolished rice, brewer’s yeast, whole grains, peas and beans.
CHOLINE: lecithin, egg yolk, wheat germ, oatmeal, rice, soy products, peanuts and pecans.
INOSITOL: whole grains, citrus fruits, brewer’s yeast, molasses, nuts, vegetables, lecithin.
LECHITHIN: soybeans, wheat germ, nuts, sunflower and pumpkin seeds, whole grains and unsaturated fatty acid seed oils like walnuts oil and flaxseed oil.
FOLIC ACID: lentils, beans, bean sprouts, wheat bran, artichokes, beets, cauliflower and corn.
PABA (PARA-AMINOBENZOIC ACID): wheat germ, yogurt, molasses, green leafy vegetables.
VITAMINS VITAMIN D: cod liver oil, salmon, sardines, herring, egg yolk, organ meats and bone meal.
VITAMIN K: cheddar cheese, camembert cheese, Brussels sprouts, soy lecithin, alfalfa, oats, spinach, soybeans, cauliflower, cabbage, broccoli, liver, potatoes and bran.