Vitamins and Minerals

Posted by Laura Paulisich on

VITAMINS Vitamin A (Retinoids: beef liver, organ meats, goose liver, egg yolks, yellow butter, shellfish, shrimp, fish Beta Carotene: sweet potatoe, pumpkin, spinach, turnip greens, colored vegetables, green vegetables, cod liver oil & skate oil supplements) Thiamin (pork chops, brown rice, ham, acorn squash, beef steak, liver, heart, kidney, spirulina, asparagus) Riboflavin (meats, green leafy vegetables) Niacin (meat, poultry, fish, mushrooms) Pantothenic Acid (animal organs, chicken, egg yolk, broccoli, mushrooms, avocado) Pyridoxine (meat, fish, poultry) Cobalamin (meat, poultry, fish) Biotin (organ meats, fish) Ascorbic Acid/Vitamin C (lemon & orange, citrus fruits, sweet peppers, broccoli florets, spinach, Brussels sprouts, tomatoes, strawberries, acerola tablets) Choline (liver once/week, salmon, 3 egg yolks/day) Calciferol/Vitamin D (fatty fish, daily sunlight, eggs, dairy products, butterfat, liver/organ meats, marine oils, shrimp, crab) Alpha-Tocopherol/Vitamin E (leafy green vegetables) Folic Acid (liver, giblets, egg yolks, seaweed, green leafy vegetables, mushrooms, beets, nuts, asparagus, spinach, turnip greens, broccoli) Vitamin K (cabbage, liver, goose liver, egg yolks, butter, fermented foods/miso, aged cheese, bone marrow, grains, spinach, broccoli, sprouts, kale, collards, green vegetables)

MINERALS Calcium (sardines, salmon, leafy greens such as broccoli and kale but not Swiss chard or spinach which lessen calcium, dairy products, bone broth with added collagen-rich ox hooves, oxtails, and chicken feet) Chloride (salt/sodium chloride, celery, coconut) Chromium (meat, poultry, fish) Copper (liver, 1/4 pound beef or lamb liver/week, shellfish, nuts, seeds, whole-grain products, beans, prunes, cocoa, black pepper) Flouride (marine fish, teas) Iodine (seafood) Iron (red meat, poultry, green vegetables) Magnesium (beef, chicken, salmon, fish, fish broth, green leafy vegetables, coriander, spinach, chard, broccoli, halibut, pumpkin seeds, whole grains, nuts and seeds, legumes, avocados) Manganese (fish, tea) Molybdenum (deficiencies are rare) Phosphorus (meat, fish, poultry, liver, broccoli) Potassium (meat, vegetables, green leafy vegetables, avocado, beets, sun-dried tomatoes, tubers, meat, milk, many fruits, nuts, grains) Selenium (organ meats, kidneys, goose liver, eggs, fish, seafood, butter, sometimes plants depending on soil quality, beef depending on soil quality, Brazil nuts from selenium-rich Brazilian soils, grains grown in selenium-rich soil) Sodium (salt, vegetables, meat, broth, zucchini) Sulfur (meat, fish, poultry, eggs, milk, cruciferous vegetables)

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