Where to find key Nutrients in Foods?
Biotin - Cooked salmon, whole grains, eggs, avocados
Calcium - Milk, yogurt, tofu, bok choy, spinach
Choline - Eggs, milk, cooked broccoli, cooked Brussels sprouts, chocolate
Chromium - broccoli, grape juice, whole-wheat products
Copper - nuts, raw mushrooms, chocolate
Folic Acid - fortified grains, asparagus, spinach, orange juice, lentils
Iodine - fish, milk, potatoes, seaweed
Iron - raisins, prune juice, potatoes, lentils, tofu, cashews
Magnesium - almonds, brown rice, cooked spinach, bananas, molasses
Manganese - pineapples, pecans, oatmeal, brown rice, green tea
Molybdenum - black beans, split peas, almonds, chestnuts, peanuts
Niacin - peanuts, salmon, coffee
Potassium - baked potatoes, artichokes, plums, raisins, banana
Riboflavin - Milk, almonds, cheese, eggs, grains
Selenium - Brazil nuts, salmon, fish
Sodium Chloride - pickled veggies
Thiamin - milk, lentils, cantaloupe, pecans
Vitamin A - Kale, eggs, cod liver oil, carrots, sweet potatoes, pumpkin, cantaloupe, mango Vitamin B6 - Salmon, bananas, potatoes, hazelnuts, cooked spinach
Vitamin B12 - Seafood, poached eggs, skim milk, cheese
Vitamin C - Citrus, strawberries, tomatoes, red peppers, broccoli
Vitamin D - Milk, salmon, egg yolks
Vitamin E - olive oil, almonds, avocados, hazelnuts
Vitamin K - broccoli, kale, parsley, swiss chard
Zinc - milk, cashews
Resources
http://www.whfoods.com/sitesearch.php
http://greatist.com/health/ultimate-guide-vitamins-and-minerals
http://www.bbcgoodfood.com/howto/guide/balanced-diet-vegetarian http://www.bbcgoodfood.com/howto/guide/balanced-diet-vegan http://www.bbcgoodfood.com/howto/guide/balanced-diet-men http://www.bbcgoodfood.com/howto/guide/balanced-diet-women
Calcium - Milk, yogurt, tofu, bok choy, spinach
Choline - Eggs, milk, cooked broccoli, cooked Brussels sprouts, chocolate
Chromium - broccoli, grape juice, whole-wheat products
Copper - nuts, raw mushrooms, chocolate
Folic Acid - fortified grains, asparagus, spinach, orange juice, lentils
Iodine - fish, milk, potatoes, seaweed
Iron - raisins, prune juice, potatoes, lentils, tofu, cashews
Magnesium - almonds, brown rice, cooked spinach, bananas, molasses
Manganese - pineapples, pecans, oatmeal, brown rice, green tea
Molybdenum - black beans, split peas, almonds, chestnuts, peanuts
Niacin - peanuts, salmon, coffee
Potassium - baked potatoes, artichokes, plums, raisins, banana
Riboflavin - Milk, almonds, cheese, eggs, grains
Selenium - Brazil nuts, salmon, fish
Sodium Chloride - pickled veggies
Thiamin - milk, lentils, cantaloupe, pecans
Vitamin A - Kale, eggs, cod liver oil, carrots, sweet potatoes, pumpkin, cantaloupe, mango Vitamin B6 - Salmon, bananas, potatoes, hazelnuts, cooked spinach
Vitamin B12 - Seafood, poached eggs, skim milk, cheese
Vitamin C - Citrus, strawberries, tomatoes, red peppers, broccoli
Vitamin D - Milk, salmon, egg yolks
Vitamin E - olive oil, almonds, avocados, hazelnuts
Vitamin K - broccoli, kale, parsley, swiss chard
Zinc - milk, cashews
Resources
http://www.whfoods.com/sitesearch.php
http://greatist.com/health/ultimate-guide-vitamins-and-minerals
http://www.bbcgoodfood.com/howto/guide/balanced-diet-vegetarian http://www.bbcgoodfood.com/howto/guide/balanced-diet-vegan http://www.bbcgoodfood.com/howto/guide/balanced-diet-men http://www.bbcgoodfood.com/howto/guide/balanced-diet-women
