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Food Sources For Vitamins - Minerals, and Amino Acids

Categorized Food Sources

Any food label that list a food at 20% is considered a good daily source as per the DRI guidelines.

Vitamins

Vitamin A

Carrots, sweet potato, tuna, spinach, cantaloupe, squash, lettuce, red peppers, brocolli, beef liver, milk, cod liver oil, salmon, goose liver pate, goat cheese, butter, boiled egg, mackeral.

Vitamin B

B1(thiamine)

Whole-grain cereals, yeast, beans, nuts, and meats.

B2(riboflavin)

Nuts, green vegetables, meat, and dairy products.

B3(niacin)

Legumes, nuts, enriched breads, dairy, fish, and lean meats.

b5(pantothenic acid)

Broccoli and kale, cabbage, avocado. whole-grain cereals, potatoes, dairy, and organ meats.

B6(pryidoxine)

Potatoes, chickpeas, and bananas Beans Beef liver Bran, Brown rice, Carrots, Cheese, Chicken, Fortified ready-to-eat cereal, Shrimp, Spinach, Sunflower seeds, Tuna, Turkey, Wheat germ, Whole-grain flour.

b7(biotin)

Yeast, eggs, salmon, cheese and liver are among the best food sources of biotin.

b9 (Folate)

Green leafy vegetables, beans, peas, peanuts, and other legumes, and citrus fruits.

b12(colbalamin)

Nori, coconut milk, eggs 1 40% daily, recomm swiss cheese 50g has 50% dv, oysters just few for dv, mussels, mackeral, tuna, beef liver.

Vitamin C

Oranges, strawberries, blackcurrant, peppers, guauas, kiwi, brocolli, kale, brussel sprouts, parsley, thyme.

Vitamin D

Salmon, sardines, herring, trout, tuna, canned low fat milk, plain yogurt, fortified non diary: soy almond rice unsweetened orange juice fortified.

Vitamin E

Avocado, mango, wheat germ oil, hazelnut oil, almond oil, almonds, sunflower seeds, turnip greens.

Vitamin K

Spinach, brocolli, kale, swiss chard, collard greens, green beans, cabbage, avocado, natto, chicken, pork chop, beef liver, bacon, edam cheese, blue cheese, soybean oil, canola oil.

Minerals

Sodium

All processed foods have more sodium than fresh foods; packaged processed sliced meats, hot dogs, frozen pizza, frozen entres, canned meats(ham, chicken), canned vegetables, shrimp(canned and fresh), fried chicken, instant rice with seasoning, olives, seasoned french fries and wedges.

Potassium

Particularly good sources include bananas (1 banana 12% rdi), orange juice (1 cup 11% rdi), avocados,(1 medium 20% rdi), tomatoes, cooked spinach (1 cup 18% rdi), potatoes baked with eating skin (1 large baked 30% rdi), sweet potato (1 large 18% rdi), lima beans, black beans, chick peas, adzuki beans, salmon, cod, chicken and most meats.

Other sources of potassium include white beans, halibut, plain white yogurt (11% rdi) broccoli, cantaloupe, lentils (1 cup 18% rdi), pistachios, raisins, and pomegranate, coconut water (13% rdi 1 cup).

Manganese

Mussels, oysters, grain breads(whole wheat), nuts, soybeans, brown rice, leafy vegetables, coffee, tea(black&green), spices, water, sweet potato, pineapple, dried apricots, quinoa, oatmeal raspberries chickpeas, spinach, kale.

Calcium

Processed cheese slices, cheddar cheese and slices, white milk, chocolate milk, soy milk, yogurt cottage cheese, fortified soybean products like tofu, sardines, salmon canned, leafy green veges, brocolli, fortified orange juice.

Magnesium

Almonds, avocado, chickpeas, soybeans, tofu, whole wheat, buckwheat, brown rice, fortified cereal, dark chocolate, flax milled, almonds, brazil nuts, cashews, chia seeds.

Phosphorus

Low fat dairy(milk yogurt), cottage cheese, beef liver, pork liver, protein meats, tofu, chickpeas, chicken, beef, whole grains, bacon, sardines, pollock, scallops, dark chocolate, pumpkin seeds, brazil nuts, almonds, oatmeal, eggs, potatoes, asparagus.

Chloride

Is in many foods including unprocessed and processed meats, and fruits snd vegetables. Usually in small amounts.

Iron

Beef liver, mussels(canned,fresh),oysters, hamburg, roast beef, chickpeas, fortified soybean products: tofu, sausages, bologna, salami; spinach.

Copper

Fortified cereals, shellfish, oysters, mussels, clams, whole grains,beans,potatoes, yeast, dark leafy greens, cocoa, dried fruits, black pepper, organ meats; such as kidneys and liver, nuts; such as cashews and almonds.

Zinc

Spinach 1 cup 1.3 mg
Beef 3oz 7mg
Grass Fed Beef 100g 4mg
Shrimp 4oz 1.8mg
Flaxseeds 4oz 3.6mg
Chia seeds 1oz 1.3mg
Pumpkin seeds 1/4 cup 2.5mg
Oysters 1oz 25mg
Turkey 4oz 1.95mg
Chickpeas 1/2 cup 1.3mg
Brown rice 1 cup 1.2mg
Cashews 1oz 1.6mg
Crab Alaskan 3oz 6mg
Whey Protein 1oz 2mg
Cocoa Powder 50g 3mg
Wild Rice 1/2 cup 4mg
Soybeans 1/2 cup 4mg

Selenium

Chicken, fish, eggs, spinach, brocolli, cabbage, asparagus, bananas, carrots, soybeans, mushrooms, lentils.

Omegas 3, 6, 9

Omega 3

Soybeans, spinach, fish oil,walnuts, fatty fish - sardines,salmon, herring, seafood, chia seeds, flax seeds, flaxseed oil, brussel sprouts, avocados, tofu, mussels, oysters, soybean oil, and fortified foods like eggs, milk.

Omega 6

Best omega-6 foods include safflower, grapeseed, sunflower oil, poppyseed oil, corn oil, walnut oil, cottonseed oil, soybean oil and sesame oil.

Omega 9

Avocadas, olives, olive oil, sesame oil, raw nuts except peanuts - almonds, pecans, cashews, pistachio nuts.

Amino Acids - Essential

Lecuine

Chicken, turkey, fish, grains, sweet potatoes, green peas, spinach, corn, salmon, chickpeas, eggs, brown rice, nuts, beef(lean or grass fed), soybeans, tofu, nuts(cashews, almonds).

Isolecuine

Milk, soymilk, avocado, include eggs, soy protein, seaweed, turkey, chicken, lamb, fish, cheese, and cod, haddock, tuna, lentils, potatoe, spinach, avocado.

Valine

Oats, groats, millet, chocolate, dairy products; especially cottage cheese and yogurt, eggs; red meat like lamb and beef, fish;including wild-caught salmon and trout; fermented soy products; like natto and tempeh, turkey and chicken, seeds; including sunflower seeds, sesame seeds, flaxseeds and chia seeds, nuts; like pistachios, cashews and almonds, beans; including navy beans, kidney beans, adzuki beans, chickpeas and lentils, mushrooms, gluten-free whole grains; like quinoa and brown rice, potatoes, sweet potatoes, spinach, brocolli.

Histidine

Pork, wheat germ, sausage, chicken, soybeans, fish, milk, turkey, ricotta cheese, cottage cheese, seeds, cereals, potatoes.

Lysine

Chicken, turkey, grains, wheat germ, oatmeal, green peas, asparagus, brocolli, corn, mushrooms, spinach avocado chocolate,eggs, meat, fish, milk, cheese, yeast.

Methionine

Chicken, fish, grains, cereals:oatmeal millet; lentils, cottage cheese, cheese, pork, duck, avocado, pumpkin seeds, sesame seeds.

Phenylalanine

Fish, potatoes, sweet potatoes, dairy; such as cottage cheese, milk, cheese; chicken and turkey, lima beans, lentils, corn, spinach, green peas, pecans, and sesame seeds.

Threonine

Chicken, fish, grains, nuts,seeds, corn, green peas, spinach, potato, pork, turkey, cottage cheese, ricotta cheese, wheat germ.

Tryptophan

Nuts, seeds, pork, beans, green leafy vegetables, banana, avocado, dairy products, eggs, lentils, pineapple.

Glutamine

raw eggs meat and chicken we cannot ear raw meat or chicken so buy pharamaceutical grade glutamine powder or capsule drink with cool water or juice as heat inactivates it.

Branch Chain Amimo Acids - BCAA

Leucine, isoleucine, and valine are the branch chain amino acids. Good foods to eat include;

whey protein, grass-fed beef, chicken, wild-caught fish, cage-free organic eggs, lima beans, chickpeas, lentils, brown rice, almonds, Brazil nuts, cashews, and, pumpkin seeds.

Amimo Acids For Collagen - Foods

Arginine-

oatmeal, buckwheat, millet, peas, brocolli, potato, onion, spinach, gelatin, poultry, fish, beans, grains, milk, cheese, eggs, dark chocolate, avocados.

Glycine-

gelatin, bacon, soy, pork, beef, chickn breast, bone broth, dairy, chicken skin.

Lysine-

all glycines and, turkey, corn, mushrooms.

Proline-

dairy, meats like chiken, beef, pork, gravies, soy, jello, cabbage, tofu, tempeh, chives, asparagus, peanuts, buckwheat, cukes, chickpeas, alfalfa sprouts.

Collagen represents 30% of our bodys' protein. It connects and supports skin, bones, cartilage, tendons and muscles. Collagen gets made from amino acids, those being glycine, proline, arginine, lysine.

Also Read:
Article(Ours) - Collagen Healthy ~ All About Collagen
Click here



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