Monday, January 17, 2011

Nutrient Source Chart

Nutrient Source Chart (From the book Dining in the Raw)


Bioflavinoids: apricots, citrus fruits, papaya, and buckwheat

Biotin (B Complex): bananas, raisins, almonds, walnuts, legumes, mushrooms, whole grains.

Choline (B Complex): seeds, nuts, legumes, especially soybeans, green leafy veggies

Folic Acid (B Complex): cantaloupe, beets, cabbage, asparagus, soybeans, green leafy veggies, especially spinach

Inositol (B Complex): citrus fruits, sprouts, nuts, seeds, spinach, green leafy veggies

Pantothenic Acid (B Complex): cantaloupe, broccoli, carrots, cauliflower, legumes, mushrooms, wheat berries, walnuts, spinach, green leafy veggies

Vitamin A: apricots, cantaloupe, papaya, prunes, peaches, carrots, asparagus, broccoli, red pepper, winter squashes, green leafy veggies, kale, collards, mustard, spinach, turnip, beet, dandelion greens

Vitamin B1 (Thiamine): dried apricots, avocados, pineapple, asparagus, fresh peas, green leafy veggies, spinach, soybeans, millet, rye berries, sunflower seeds, sesame seeds, almonds

Vitamin B2 (Riboflavin): avocados, broccoli, asparagus, okra, mushrooms, green leafy veggies, spinach, kale, soybeans, lentils, garbanzos, buckwheat, sunflower seeds, almonds

Vitamins B3 (Niacin): prunes, dried figs, dates, legumes, avocados, asparagus, broccoli, cantaloupe, millet, mushrooms, wheat berries, green leafy veggies, kale, spinach, collard greens

Vitamin B6 (Pyridoxine): raisins, avocado, blueberries, bananas, cantaloupe, cabbage, mushrooms, soy beans, walnuts, green leafy veggies

Vitamin B12 and B 17: sprouts, enriched soy milk, cereal, veggie burgers,

Vitamin C: tomatoes, citrus fruits, mangoes, papaya, pineapple, cantaloupe, broccoli, asparagus, cauliflower, kohlrabi, sauerkraut, cabbage, green leafy veggies, kale, spinach, collard and mustard greens, alfalfa sprouts

Vitamin E: apples, strawberries, cherries, asparagus, broccoli, corn, parsnips, leeks, green leafy veggies, spinach, turnips greens, rye berries, almonds, filberts, walnuts, sunflower seeds.


Calcium: broccoli, green leafy veggies, kale, watercress, collards, mustard and dandelion greens, legumes, sesame seeds, sunflower seeds, wakame, hiziki, dulse

Chlorine: green leafy veggies, lettuce, dandelion, spinach, watercress, beets, celery, carrots, onions, parsnips

Chromium: apples, grapes, raisins, green leafy veggies, mushrooms, legumes, nuts, wheat and rye berries

Copper: cauliflower, avocado, almonds, filberts, walnuts, buckwheat, millet, soybeans, whole grains

Fluorine: Brussels sprouts, cauliflower, cabbage, beets, green leafy veggies, spinach, watercress

Iodine: asparagus, cabbage, cucumbers, sea vegetables, spinach, green leafy veggies

Iron: dried apricots, prunes, raisins, winter squashes, brussels sprouts, asparagus, green leafy veggies, spinach, kale, beet tops, millet, wheat berries, garbanzos, soy beans, lentils, pumpkin seeds, almonds, hiziki

Magnesium: dried apricots, strawberries, cantaloupe, mangoes, avocado, bananas, pineapples, broccoli, corn, cauliflower, beets, parsnips, mushrooms, green leafy veggies, collards, swiss chard, spinach, beet, mustard greens, soybeans, lentils, almonds, filberts, pumpkin seeds, buckwheat, millet, wakame, dulse,

Manganese: apples, apricots, pineapples, bananas, broccoli, carrots, celery, legumes, almonds, filberts, buckwheat, green leafy veggies, pure maple syrup

Phosphorus: broccoli, green leafy veggies, kale, collard greens, wheat and rye berries, buckwheat, soybeans, garbanzo, almonds, sesame seeds, pumpkin seeds, dulse

Potassium: dates, bananas, cantaloupe, papaya, garlic, onions, winter squashes, avocado, Brussels sprouts, broccoli, green leafy veggies, spinach swiss chard, legumes, sunflower seeds, buckwheat

Selenium: broccoli, cabbage, asparagus, garlic, onions, mushrooms, whole grains

Silicon: apples, grapes, strawberries, asparagus, beets, celery, parsnips, green leafy veggies, lettuce, spinach, swiss chard

Sodium: celery, green leafy veggies, swiss chard, beet tops, dandelion greens, spinach, water cress, sea vegetables

Sulphur: asparagus, garlic, onions, green leafy veggies, water cress, swiss chard

Zinc: mushrooms, onions, legumes, soybeans, nuts, sunflower seeds, pumpkin seeds, spinach, green leafy veggies

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