NUTRIENT DENSE FOODS Fat-Soluble Vitamins HIGHEST SOURCE GOOD SOURCE FAIR SOURCE VITAMIN A Beef liver Beef kidney Beet greens Chicken liver Carrots Butternut squash Eel Caviar Collard greens Fish liver Kale Dandelion greens Fish liver oil Lettuce Lamb liver Mustard greens Pork liver Pumpkin Turkey liver Spinach Swiss chard Turnip greens VITAMIN D Sunlight exposure Catfish Beef kidney Caviar Beef liver Fish liver Clams Fish liver oil Cod Herring Flounder Oysters Sole Pastured pork fat Sardines Shrimp VITAMIN E Olive oil Abalone Avocado Red palm oil Conch Anchovies Eel Beef tallow Passionfruit Beet greens Roe Collard greens Snapper Dandelion greens Duck fat Mutton tallow Raddichio Taro Turnip greens VITAMIN K Arugula Asparagus Banana Beet greens Broccoli Celery Brussels sprouts Cabbage Cucumber Collard greens Celeriac Pomegranate Dandelion greens Leek Rhubarb Endive Olive oil Fermented foods Kale Lettuce Mustard greens Raddichio Spinach Spring onion/scallion Swiss chard Turnip greens Watercress AIP Certified Coach © 2017 - All rights reserved No unauthorized copying, editing, or distribution 1 Water-Soluble Vitamins HIGHEST SOURCE GOOD SOURCE FAIR SOURCE VITAMIN C Broccoli Apple Beet greens Brussels sprouts Beef spleen Cabbage Blackberries Beef thymus Cauliflower Cantaloupe Cherries Clementine Kale Mustard greens Cucumber Pear Dandelion greens Plantain Garlic Strawberries Kohlrabi Valencia orange Lemon Navel orange Raspberries Rutabaga Spinach Starfruit Swiss chard VITAMIN B1 Beef kidney Antelope meat Catfish Goose liver Chicken liver Beef meat Lamb kidney Lamb kidney Chicken meat Pork heart Pork heart Duck meat Pork meat Yellowfin tuna Venison meat VITAMIN B2 Beef kidney Beef heart Anchovies Beef liver Chicken heart Antelope Chicken liver Lamb heart Beef spleen Lamb kidney Pork heart Caviar Lamb liver Goat meat Pork kidney Mackerel Pork liver Pork shoulder Turkey liver Salmon VITAMIN B3 Anchovies Beef meat Chicken meat Beef liver Chicken liver Fiddlehead fern Lamb liver Lamb meat Halibut Pork liver Mackerel Pheasant Swordfish Pork meat Tuna Rabbit Salmon Turkey meat VITAMIN B5 Beef liver Beef kidney Avocado Chicken liver Caviar Beef heart Lamb liver Chicken heart Lamb heart Pork liver Lamb kidney Lobster Turkey liver Pork heart Pork kidney VITAMIN B6 Beef liver Beef meat Bass Lamb liver Bison meat Chicken meat Pork liver Garlic Coconut milk Turkey liver Lamb meat Cod Pork meat Mackerel Salmon Octopus Turkey meat Snapper Yellowfin tuna Tuna VITAMIN B12 Beef meat Bass Chicken meat Beef organs (liver, heart) Bison meat Halibut Clam Caviar Pork meat Lamb meat Chicken organs (liver, heart) Rabbit Lamb organs (liver, heart) Herring Scallop Sardines Mackerel Shrimp Oysters Swordfish Pork organs (liver, heart) Trout Salmon Turkey meat Snapper Tuna Turkey organs (liver, heart) AIP Certified Coach © 2017 - All rights reserved No unauthorized copying, editing, or distribution 2 Minerals HIGHEST SOURCE GOOD SOURCE FAIR SOURCE CALCIUM Anchovies Arugula Beet greens Caviar Bone broth Broccoli rabe Sardines Collard greens Mustard greens Dandelion greens Rhubarb Garlic Spinach Kale Watercress Turnip greens COPPER Beef liver Beef heart Chicken heart Lamb liver Beef kidney Coconut meat Lobster Chicken liver Dates Oysters Clam Fiddlehead fern Squid Crab Garlic Lamb heart Kale Pork liver Radicchio Shrimp Raisins Turnip greens IODINE Kombu Cod Clams Wakame Haddock Crab Herring Lobster Nori Mackerel Oysters Mussels Scallops Shrimp Sardines Salmon Tuna IRON Beef liver Beef heart Asparagus Caviar Beef kidney Beef meat Chicken liver Chicken heart Beet greens Clam Lamb heart Coconut Lamb liver Lamb kidney Dandelion greens Pork liver Octopus Jerusalem artichoke Oyster Leek Pork heart Persimmon Pork kidney Rabbit Sardine Shrimp Spinach MAGNESIUM Caviar Beet greens Artichoke Conch Halibut Bass Snail Mackerel Coconut Pollack Cod Purslane Crab Sardines Dates Spinach Ginger Swiss chard Kale Tuna Mustard greens Oyster Plantain Shrimp Taro Turnip greens Winter squash MANGANESE Coconut meat Blackberries Beet greens Garlic Coconut milk Broccoli Kale Oysters Clams Mollusks Pineapple Endive Parsnip Raspberries Leek Spinach Salmonberries Plantain Strawberries Swiss chard Taro Turnip greens Yam AIP Certified Coach © 2017 - All rights reserved No unauthorized copying, editing, or distribution 3 HIGHEST SOURCE GOOD SOURCE FAIR SOURCE POTASSIUM Banana Avocado Artichoke Beet greens Bass Arugula Dates Dandelion greens Beef meat Durian Fennel bulb Beet Plantain Garlic Broccoli Prune Ginger Brussels sprouts Raisins Guava Carrot Spinach Halibut Cauiflower Taro Jerusalem artichoke Celeriac Yam Kale Chicken meat Purslane Kholrabi Salmon Kiwi Sardines Mustard greens Snapper Parsnip Trout Passionfruit Tuna Pork meat Pumpkin Squash Sweet potato Swiss chard Watercress SELENIUM Anchovy Bass Beef meat Beef kidney Cod Bison meat Caviar Chicken liver Catfish Lamb kidney Crab Chicken meat Pork kidney Haddock Clams Oysters Mackerel Eel Lobster Pollack Garlic Tuna Salmon Lamb meat Sardines Pike Shrimp Pork meat Snapper Scallops Squid Sturgeon Swordfish Turkey meat Tilapia Whitefish ZINC Crab Beef meat Anchovies Oyster Chicken organs (liver, heart) Chicken meat Pork liver Lamb meat and organs Clams Lobster Coconut meat Pork meat and organs Garlic Turkey meat Mollusks AIP Certified Coach © 2017 - All rights reserved No unauthorized copying, editing, or distribution 4.