Foods High in Essential Nutrients
PROTEIN Threonine Sweet potato - kumera Meat - Beef, Lamb, Mutton, Whey protein (Basil / Chives / Parsley Pork, Chicken, Veal, Turkey Soy Protein Chilli All fish Bakers yeast Cheeses Spirilina Vitamin B1 (Thiamine) Eggs Meat Yeast, brewers Protein powder - whey, soy Legumes Yeast spreads Legumes Nuts & seeds Wheat germ (fresh) Nuts Sunflower seeds Tryptophan Sesame seeds - Tahini AMINO ACIDS Soy protein Soybeans Iso-leucine Spirilina Buckwheat Pumpkin seeds Bran - wheat, oats Wheat bran Cheese - esp cheddar Cheeses Oatmeal Chicken, Turkey Meats Pork Meats Nuts & seeds Cashew Fish - esp Trout Eggs Peanuts Peanuts Mustard powder Legumes Valine Nuts Pumpkin / Sesame seeds Vitamin B2 (Riboflavin) Meats Brewers yeast Methionine Eggs Yeast spreads Spirilina Nuts Liver-Beef, chicken, lamb, Cheeses - esp Parmesan Cottage cheese veal Red meat Legumes Kidney- Beef, lamb, veal Chicken, Turkey Trout / Cod / Prawns Almonds Soy Protein Rice Cheese - parmesan, Nuts & seeds cheddar VITAMINS Wheat germ (fresh) Cysteine Vitamin A Milk powder - cow/goat Meats Fish liver oil- halibut, cod Almonds Dairy Liver- Veal, lamb, beef, Egg yolk Egg yolks chicken Chilli Nuts & seeds Egg yolk Mussels Brassica vegetables Butter Oysters Carrots Anchovies Phenylalanine/Tyrosine Tomatoes Brocolli (raw) Soy Protein Rockmelon Parsley Spirulina Apricots Cheese Mangos Vitamin B3 (Niacin) Meat Pumpkin Bakers yeast Legumes Peaches Dried yeast Nuts & seeds Spinach Yeast spread Rice bran Wheat bran
Foods High in Essential Nutrients
Rice flour Sunflower seeds Peanuts Vitamin B12 Soybeans (cooked) Red meats (Cyanocobalamin) Mushroom Kidney - Beef, lamb, veal, Liver- chicken Brocolli pork Sardines Pork, chicken, turkey Liver - Veal, lamb, beef, Mussels, chicken Oysters Vitamin C Emu Rabbit Blackcurrant juice Chicken Egg – duck & chicken Guava Salmon Scallops Banana Sardines, anchovy Carb Blackberry Tuna Mullet Red Chilli peppers White fish Snapper Red peppers Chilli Cheese - camembert, brie Parsley Passionfruit Beef Watercress Sesame, sunflower seeds Veal Cabbage Lamb Strawberries Vitamin B5 Turkey Papaya (Pantothenic acid) Rockmelon Liver - Lamb, chicken Folate Citrus fruits Dried yeast Yeast spread Brocolli Yeast spread Liver - Chicken, lamb Brussel sprouts Rice bran Vege juice - carrot, celery, Green peppers Cheese - camembert, brie silverbeet, parsley Cauliflower Egg yolk Orange juice Kohlrabi Mutton Cocoa powder Snowpeas Pork Flour - chickpea, soy Cashews Wheat germ Bioflavonoids Peanuts Wheat bran Fresh fruits Cocoanut - dried Limes Fresh vegetables Crab Hazelnuts (raw) Fresh herbs Salmon Peanuts (raw) Tea - Green, black Mushrooms - stir fried Sesame seeds Red wine (resveratrol) Spinach Soy (isoflavones) Vitamin B6 (Pyridoxine) Cabbage Chocolate - dark Kangaroo Chives Blue/black berries, Chicken Watercress Citrus fruits Turkey (lean) Brassica veges - esp Mutton Biotin Brocolli Veal Yeast spread Salmon Rice bran Vitamin D Silverbeet Sundried tomatoes Herring - pickled Eggplant (aubergine) Almonds Sardine - in tomato sauce Sunflower seeds Peanuts (roasted) Calamari Pistachio nuts Hazelnuts, pistachios Cheese
Foods High in Essential Nutrients
Milk Milk/ Flour/ Tofu / Lethicin currants / Egg yolk Whaet germ figs / dates Figs - dried Nuts: Brazil / Vitamin E Eggs - yolk almonds/hazelnut Wheat germ Licorice -confectionary cashew / pine / pistachio/ Sesame seeds - tahini Lemon zest cocoanut Sunflower oil Cinnamon - ground Sunflower seeds Safflower oil Oregano - dried Tahini Oil- Maize, canola, olive, Tahini soy Duck meat Flourine Egg yolk Almonds Gelatine Almonds Brazil nuts Bakers yeast Sunflower seeds Sunflower seeds Black tea (no milk) Olives Salmon Yeast spread Sardines Bulghur Vitamin K Anchovy Licorice Kale - raw Snapper Rabbit Silverbeet Crab meat Duck Spinach Fish paste Turkey (lean) Brocolli Shelfish Tahini Parsley Prawns Fish paste Oil - soybean, canola Cabbage- Bok Sardines choy/mustard Mullet ESSENTIAL FATTY ACIDS Spinach Zucchini Omega 6: Basil - fresh Avocado Oils: Safflower, Chives - fresh Lettuce - iceberg Corn, Sunflower, Soybean, Parsley - fresh Tomato Sesame Pine nuts Chromium Iodine Brazil nuts Ham Iodised table salt White fish Cocoa powder Omega 3: Parsley - fresh Milk - evaporated / skim Fish Olives Fish paste Fish oils Cottage cheese Egg yolk Flax seed oil Sushi Walnuts Copper Oysters Oils: Walnut, Canola, Liver- lambs fried Scallops Soybean Smoked fish / eel / trout Cocoa powder Iron MINERALS Soy flour Red meats Calcium Bulghur Liver / kidney Dairy products: Flour - rye, wholemeal - chicken, lamb, veal Cheeses/ Cream/ Milk/ Oats & oatbran Nuts: Almonds/ cashews/ Yoghurt Wheat bran & wheatgerm hazelnut / pine Soy products: Dried fruits: Apricots / Sesame seeds
Foods High in Essential Nutrients
Tahini Banana Sunflower seeds Eggs Blackberry Sesame seeds - tahini Oysters Raspberry Mushrooms Mussels Legumes Sweetcorn Parsley Shallots Tomato - sundried Cocoa powder Spinach Green peas Corriander - fresh Parsley Watercress Potassium Spinach Manganese Red meat Silverbeet Nuts: Almond/ cashew/ Fish - all types Chicory cocoanut Yeast spread Chilli - red & green hazelnut/ macadamia/ Cheeses - all Basil - fresh pinenut Dairy: cream/ milk/ yoghurt Tomato - sundried pecan/ walnut Eggs Soy flour Licorice (confectionary) Apples Miso Sesame seeds – tahini Apricots Tempeh Sunflower seeds Banana Tofu Soy: milk,flour Berries - all types Tofu Cherries Magnesium Tempeh Grapes Red meat Tomato - sundried Citrus fruits Chicken liver Parsley Melon Pork, chicken, turkey Silverbeet, spinach Passionfruit Chicken Pears Turkey Phosphorus Nuts & Seeds: all types Nuts: Almond / Brazil/ Red meat Soy: milk/ flour cashew Fish - all types Tofu Hazelnut/ Pecan, Peanuts/ Shellfish Tempeh Pine Yeast spread Artichoke Pecan/ Pistachio/ Walnut Cheeses - all asparagus Sesame seeds Dairy: milk/ yoghurt Avocado Tahini Eggs Brocolli Sunflower seeds Dried fruit: apricots/currants Brussel sprouts Yeast - bakers / dried / dates/ figs/ sultanas/ Cabbage - all types spread prunes Celeriac Licorice (confectionary) Banana Celery Chocolate (dark) Berries- all types Chilli - red, green Chilli powder Stone fruit: peaches/ plums/ Garlic Curry powder nectarines Ginger Mustard powder Grapes Mushrooms Goats milk Legumes: Onions Dried fruit: Apple / apricot/ Beans/chickpeas/ Parsnips currant/ dates/ figs/ sultana/ chickpeas/ dried peas Potatoes - all types prunes Soy: lethicin/ milk/ flour Pumpkin Passionfruit Tofu Shallot
Foods High in Essential Nutrients
Snowpeas Silica Zinc Spinach Horsetail Oysters Sweet potato - kumera Oats Red meats Turnips Barley Liver - chicken/ veal/ lamb Tomatoes - sundried Millet Nuts: Brazils, almond, All raw vegetables Black tea cashew, chestnuts, Alfalfa peanuts, pecan, pine, Selenium Chickweed walnuts Brazil nuts Potatoes Chicken Mushrooms Kelp Duck Eggs - yolk Turkey Flour:rice/rye/wheat/ Sulphur Cheese - esp hard yellow wholemeal Egg yolks types & blue vein Red meats Red meats Yeast spread Oat bran Chicken, turkey Tomatoes - sundried Oats Nuts: Almond, brazil, Eggs Wheat bran cashew, hazelnut, Tahini Wheat germ (fresh) macadamia, pine, peanut, Sesame seeds Mustard powder pistachio Sunflower seeds Yeast spreads Cocoa powder Garlic Cheeses - esp cheddar Mustard powder Green peas Sesame seeds - Tahini Yeast spread Parsley - fresh Fish - all types Licorice -confectionary Basil - fresh Tomato - sundried Broad beans Olives - green, black Butter beans Spinach Mushrooms