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Natural Sources of vitamins & Minerals

Natural Sources (Foods/Herbs)

Vitamin A

Animal livers, Fish liver and Fish liver oils, Eel, Green/Yellow fruits & Vegetables, Apricots, Asparagus, Beet greens, broccoli, Cantaloupe, Carrots, Collards, Kale, Dandelion greens, Dulse (a red seaweed), Garlic, Kale, Komatsuna (Japanese mustard spinach), Mustard Greens, Moroheiya (Jew’s Mallow), Papayas, Peaches, Pumpkin, Red peppers, Spinach, Spirulina, Sweet potatoes, Swiss chard, Turnip greens, Watercress, and Yellow squash, Spinach, Swiss chard, Turnip greens, Winter squash

*Herbs: Alfalfa, Borage leaves, Burdock root, Cayenne(Capsicum), Chickweed, Eyebright, Fennel seed, Hops, Kelp, Lemongrass, Mullein, Nettle, Oat straw, Paprika, Parsley, Peppermint, Plantain, Raspberry leaf, Red clover, Rose hips, sage, Uva ursi, Violet leaves, Watercress and Yellow dock.

Vitamin B1(Thiamine)

Brown rice, Egg yolks, Fish, Legumes, Liver, Peanuts, Peas, Pork, Poultry, Rice bran, Wheat germ, whole grains, Asparagus, Brewer’s yeast, Broccoli, Brussels sprouts, Garlic, Garlic Chives, Green onion, Dulse, Kelp, most Nuts, Oatmeal, Plums, Dried prunes, Raisins, Spirulina, and Watercress. Black beans, Lentils, Lima beans, Mushrooms, Navy beans, Nutritional yeast, Organ meats, Pinto beans, Soybeans, Sunflower seeds,

*Herbs: Alfalfa, Bladderwrack, Burdock root, Catnip, Cayenne, chamomile, Chickweed, Eyebright, Fennel seed, Fenugreek, Hops, Nettle, Oat straw, Parsley, Peppermint, Raspberry leaf, Red clover, Rose hips, Sage, Yarrow, and Yellow duck.

Vitamins B2 (Riboflavin)

Lean beef, Liver, Cheese, Egg Yolks, Fish, Milk, Mushrooms, Nutritional yeast, Organ meats, Poultry, Legumes, Whole grains, Spinach, Wheat germ, Yogurt, Asparagus, Avocados, Broccoli, Brussels sprouts, Currants, Dandelion greens, Dulse, Kelp, Leafy green vegetables, Molasses, Watercress, Nuts

*Herbs: Alfalfa, Bladderwrack, Burdock root, Catnip, Cayenne, Chamomile, Chickweed, Eyebright, Fennel seed, Fenugreek, Ginseng, Hops, Mullein, Nettle, Oat straw, Parsley, Peppermint, Raspberry leaves, Red clover, Rose hips, Sages, Yellow dock

Vitamins B3 (Niacin)

Fish (Salmon, Tuna, Halibut), Lamb, Lean beef, beef Liver, Pork, Rabbit, Mushrooms, Brewer’s yeast, Cheese, Milk, Organ meats, Eggs, Poultry, Broccoli, Carrots, Wheat germ, Dandelion greens, Dates, Nuts, Peanuts, Potatoes, Tomatoes, Whole wheat products

*Herbs: Alfalfa, Burdock root, Catnip, Cayenne, Chamomile, Chickweed, Eyebright, Parsley, Peppermint, Raspberry leaf, Mullein, Nettle, Oat straw, Red clover, Rose hips, Slippery Elm, Yellow dock, Coffee

Vitamin B5(Pantothenic Acid)

Avocados, Beef, Brewer’s yeast, Eggs, Fresh vegetables, Kidney, Legumes, Liver, Mushrooms, Nuts, Pork, Royal jelly, Saltwater fish, Torula yeast, Whole rye flour, Whole wheat

Vitamin B6

Brewer’s yeast, Bananas, Fish (Cod, Halibut, Salmon, Snapper, Tuna), Lean beef, Mushrooms, Organ meats, Eggs, Poultry, Carrots, Peas, Spinach, Sunflower seeds, Walnuts, Wheat germ, Avocado, Beans, Blackstrap molasses, Broccoli, Brown Rice, Other whole grains, Cabbage, Cantaloupe,

Dulse,Plantains, Rice bran, Tempeh

*Herbs: Alfalfa, Catnip, Oat straw

Vitamin B12

Organ meats (Liver, Kidney), Meats(Lamb, Lean beef), Seafood (Mackerel, Halibut, Salmon, Snapper), Eggs, Brewer’s yeast, dairy products, Sea vegetables(Dulse, Kelp, Kombu, Bladderwrack, Nori), Tofu, Tempeh

*Bacteria present in the large intestine synthesize most B12

*Herbs: Alfalfa, hops

Biotin

Almonds, Brewer’s yeast, Cooked egg yolks, Meat, Milk, Poultry, Saltwater fish, Sesame Seeds, Walnuts, Whole grains.

Vitamin C

Acerola berries, other berries, Citrus fruits (only freshly squeezed Grapefruit, Oranges, lemons), Green leafy vegetables, Asparagus, Avocados, Beet greens, Black currants, Broccoli, Brussels sprouts, cantaloupe, Collards, Carrots, Cauliflower, Dandelion greens, Dulse, Mangos, Mustard greens, Onions, Kale, Kiwi fruit, Papaya, Red bell peppers, Strawberries, Spinach, Strawberries, Swiss chard, Radishes, Pineapple, Tomatoes, Turnip greens, Watercress

*Herbs: Alfalfa, Burdock root, Cayenne, Chickweed, Eyebright, Fennel seed, Fenugreek, Hops, Kelp, Peppermint, Mullein, Oat straw, Paprika, Parsley, Pine needle, Plantain, Raspberry leaf, Red clover, Rose hips, Skullcap, Violet leaves, Yarrow, Yellow dock.

Vitamin D

Formed in skin when exposed to sunlight. Also found in eggs, fatty fish (Mackerel, Salmon, Sardines, Tuna, Trout, Halibut,etc), Liver, Milk, Butter, Cod liver oils, Dandelion greens, egg yolks, Shiitake, Chanterelle Mushrooms, Oatmeal, Oysters, Sweet potatoes

*Herbs: Alfalfa, Nettle, Parsley

Vitamin E

Almonds, Avocados, Brown rice, Olive oils, Atlantic dulse, Dark green leafy vegetables, Collard greens, Eggs, Hezalnuts, Kelp, Legumes, Mustard greens, Olives, Sweet Potatoes, Papaya, Spinach, Sunflower seeds, Swiss chard, Turnip greens, Watercress, Wheat germ, Wheat germ oil

*Herbs: Alfalfa, Bladderwrack, Dandelion, Dong quai, Flaxseed, Nettle, Oat straw, Raspberry leaf, Rose hips.

Vitamin F (Essential Fatty Acids)

Black currant seed oil, Evening primrose oil, Flaxseed, Lecithin, Linseed oil, Seafood(Halibut, Salmon, Snapper, Tuna), Sesame seeds, Sunflower seeds, Tofu, Walnuts, Wheat germ, Winter squash

Vitamin K

Asparagus, Blackstrap molasses, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Chicken, Dark green leafy vegetables, Egg yolks, Komatsuna(Japanese mustard green), Shungiku, Leaf lettuce, Liver, Oatmeal, Oats, Rye, Pea sprout, Safflower oils, and wheat, Yogurt

*Herbs: Alfalfa, Green tea, Kelp, Nettle, Oat straw, Shepherd’s purse

Baron

Leafy vegetables, fruits, nuts, legumes, wine, cider and beer

Bioflavonoids

Peppers, Buckwheat, Black Currants, Apricots, Blackberries, Cherries, Grapefruit, Grapes, Lemons, Oranges, Plums, Prunes

*Herbs: Chervil, Elderberries, Hawthorn berry, Rose hips, Shephead’s purse

Coenzyme Q10

Mackerel, Salmon, Sardines, Beef, Spinach

Calcium

Bone meal, Egg yolks, Liver, Seafood (Salmon, with bones, Sardines, Caviar, Smelt), Dairy foods: Cheese (Cheddar, Mozzarella, Swiss), Milk, Yogurt, Whey, Goat’s milk, Brewer’s yeast, Torula yeast, Dark green leafy vegetables :Kale, Collard, Mustard, Dandelion greens, Turnip greens, Spinach, Watercress, Asparagus, Broccoli, Cabbage, Flaxseed, Almonds, Filberts, Molasses, Dulse, Figs, Kelp, Sesame seeds, , Tofu, Wheat germ

*Herbs: Alfalfa, Burdock root, Cayenne, Chamomile, Chickweed, Chicory, Dandelion, Eyebright, Fennel seed, Fenugreek, Flaxseed, hops, kelp, Lemongrass, Mullein, Nettle, Oat straw, Paprika, Parsley, Peppermint, Plantain, Raspberry leaves, Red clover, Rose hips, Shephead’s purse, Violet leaves, Yarrow, Yellow dock

Chromium

Beef, Beer. Turkey, Fish, Cheese, Liver, Egg yolks, Oysters, Nutritional yeast, Broccoli, Calf liver, Chicken, Dulse, Eggs, Green beans, Mushrooms, Potatoes, Onions, Romaine lettuce, Tomatoes, Grape juice, Vegetable oils, Black pepper, Brown rice, Wheat & wheat germ, Whole grains, Molasses,

*Herbs: Catnip, Licorice, Nettle, Oat straw, Red Clover, Sarsaparilla, Wild yam, Yarrow

Copper

Seafood( Bluefish, Perch, Salmon, ), Veal, Duck, Lamb, Pork, Beef liver & Kidney, Nutritional yeast, Gelatin, Bone meal, Mushrooms, Chocolate, Almonds, Avocados, Barley, Beans, Beets, Broccoli, Garlic, Lentils, Radishes, Raisins, Pecans, Walnuts, Filberts, Brazil nuts, Sesame, Sunflower seeds, Pistachio, Wheat germ & bran, Green leafy vegetables

Germanium

Broccoli, Celery, Garlic, Shiitake mushrooms, Milk, Onions, Rhubarb, Sauerkraut, Tomato

*Herbs: Aloe vera, Comfrey, Ginseng, Suma

Iodine

Dairy products, Iodized salt, Seafood, Saltwater fish, Kelp, Asparagus, Dulse, Garlic, Lima beans, Mushrooms, Sea salt, Sesame seeds, spinach, Summer squash, Turnips

Choline

Broccoli, Brussels sprouts, Butter, Cauliflower, Liver, Meat, Milk, Shrimp, Egg yolks, Flaxseed, Legumes, Lentils, Peanuts, Potatoes, Oats bran, sesame seeds, Lecithin, Whole grains

Folic Acid (Folate)

Asparagus, Barley, Beef, Bran, Brewer’s yeast, Brown rice, Black beans, Broccoli, Cheese, Chicken, Carrots, Collard greens, Citrus fruits, Dates, Green leafy vegetables, Lamb, Legumes, , Moroheiya (Jew’s Mallow), Milk, Mushrooms, Oranges, Split peas, Pork, Root vegetables, Salmon, Tuna, Wheat germ, Whole grains, Whole wheat, Garbanzo beans, Kidney beans, Lentils, Liver, Navy beans, Organ meats, Pinto beans, Spinach, Strawberries, Mango

Inositol

Brewer’s yeast, Fruits, Lecithin, Legumes, Meats, Milk, Unrefined molasses, Raisins, Vegetables, Whole grains

Iron

Artichokes, Beets, Broccoli, Garbanzo beans, Green beans, Kidney beans, Lentils, Mushrooms, Navy beans, Organ meats, Beef, Bone meal, Nutritional yeat, Reindeer meat, Parsley, Irish Moss, Chives, Soybeans, Pumpkin seeds, Eggs, Seafood(Clams, Shrimp, Oyster), Liver, meat, Poultry, Green leafy vegetables, Whole grains, Almonds, beets, Sesame seeds, Pistachio, Pine Nuts, Walnuts, Pumpkin seeds, Spanish black radish, Spinach, Tofu, Wheat germ & bran, Red wine, Black strap molasses, Sorghum syrup, Dulse, Kelp, Pears, Dried prunes, Pumpkins, Raisins, Rice, Watercress

*Herbs: Alfalfa, Burdock root, Catnip, Cayenne, Chamomile, Chickweed, Chicory, Dandelion, Dong quai, Eyebright, Fennel seed, Fenugreek, Kelp, Lemongrass, Licorice, Milk thistle seed, Mullein, Nettle, Oat straw,Paprika, Parsley, Peppermint, Plantain, Raspberry leaf, Rose hips, Sarsaparilla, Shepherd”s purse, Uva ursi, Yellow duck

Magnesium

Artichokes, Kelp Black beans, Broccoli, Parsnips, Apples, Apricots, Avocados, Bananas, Black-eyed peas, Cantaloupe, Dulse, Figs, Garlic, Grapefruit, green leafy vegetables, Kelp, Lemons, Lima beans, Millet, Peaches, Watercress, Almonds, Brazil nuts, Cashews, Green beans, Navy beans, Pinto beans, Pumpkin seeds, Organ meats, Seafood (Halibut, Salmon, Shrimp), Dairy products, Brewer’s yeast, Sesame seeds, Spinach, sunflower seeds, Swiss chard, Tomatoes, Brown rice, Buckwheat, Wheat bran, Wheat germ, Other grains, Chocolate, Cocoa, Molasses,

*Herbs: Alfalfa, Bladderwrack, Catnip, Cayenne, Chamomile, Chickweed, Dandelion, Eyebright, Nettle, Oat Straw, Paprika, Parsley, Peppermint, Raspberry leaf, Red clover, Sage, Shephead’s purse, Yarrow, Yellow dock

Manganese

Almonds, Beets, Broccoli, Brown rice, Blueberries, Carrots, Parsley, Blueberries, Olives, Avocados, Cloves, Garbanzo beans, Green beans, Lima beans, Snails, egg yolk, Liver, Navy Beans, Nutritional yeast, Peanuts, Pecans, Sunflower, Coconuts, Walnuts, Chestnuts, Hazelnuts, Brazil nuts, Pineapple, Pinto beans, Raspberries, Soybeans, Spinach, Green leafy vegetables, Sweet Potatoes, Wheat germ, Whole grains(esp,oats, Buckwheat, Barley, rice, and rye), Kelp, tea

*Herbs: Alfalfa, Burdock root, catnip, Chamomile, Chickweed, Dandelion, Eyebright, Fennel seed, Fenugreek, Ginseng, Hops, Lemongrass, Mullein, Parsley, Peppermint, Raspberry, Red clover, Rose hips, Wild yam, Yarrow, Yellow dock

Molybdenum

Pork, Lamb, Beef liver, Sunflower seeds, beans, Legumes, Peas, dark green leafy vegetables,

Phosphorus

Asparagus, Almonds, Brewer’s yeast, eggs, Fish(Tuna, Mackerel, Pike, Red snapper, Halibut, Salmon, Sardines, whitefish, scallops, shad, smelt, anchovies, bass, bluefish, carp, caviar, eel, herring, trout), Glandular meats, Lean beef, Liver(Beef, chicken, hog, lamb), rabbit, Turkey, Beef brains, Chicken, Eggs, Egg yolk, Lamb heart, Kidney, Bone meal, Lentils, Milk, Yogurt Cheeses, Pistachios, Pumpkin seeds, Sesame, Sunflower, Walnuts, Brazil nuts, Cashews, Filberts, Hickory, Peanuts, Pecans, Chickpeas, Garlic, Lentils, Tofu, Whole grain cereals, Wheat germ & bran, Wild rice, Buckwheat, Millet, Oats, Oatmeal, Brown rice, rice bran, Rye, Wheat, Chocolate, Kelp, Nutritional yeast

Potassium

Seafood(Halibut, Herring, Lingcod, Sardines), Goose, Almonds, Apricots, Artichokes, Avocado, Dates, figs, Bananas, Beet greens, Broccoli, Brussels sprouts, Kale, Watercress, Winter squash, Garlic, Horseradish, Parsley, Beet greens, Swiss chard, Collard greens, Lentils, Lima beans, Oranges, Papaya, Pinto beans, Potatoes, Prunes, Raisins, Soybeans, Spinach, Pecans, Sesame, Sunflower seeds, Walnuts, Brazil nuts, Cashews, Chestnuts, Filberts, Peanuts, Buckwheat, Rye, Tomatoes, Wheat germ & Bran, Winter squash, Yams, Chocolate, Molasses, Mushrooms, Kelp, Nutritional yeast, Salt.

*Herbs: Catnip, Hops, Nettle, Plantain, Red clover, Sage, Skullcap,

Selenium

Barley, Brazil nuts, Cashews, Peanuts, Walnuts, Broccoli, Brown rice, Lamb, Lean meats, Milk, Mushrooms, Nutritional yeast, Organ meats, Beef, Lamb, Egg, Pork, Seafood (Tuna, Mackerel, Scallops, cod, halibut, salmon, snapper, tuna), Tomatoes, Turnips, Walnuts, Wheat germ & bran, Whole grains

*Herbs: Alfalfa, Burdock root, Catnip, Cayenne, Chamomile, Chickweed, Fennel seed, Fenugreek, Garlic, Ginseng, Hawthorn berry, Hops, Lemongrass, Milk thistle, Nettle, Oat straw, Parsley, Peppermint, Raspberry leaf, Rose hips, Sarsaparilla, Uva ursi, Yarrow, Yellow dock

Silicon

Alfalfa, Beets, Brown rice, Rice bran, Rice hulls, Whole and rolled oats, Bell peppers, Leafy green vegetables, Whole grains

Sodium

Virtually all foods contain some sodium

Sulfur

Brussels sprouts, Dried beans, Cabbage, Eggs, Fish, Garlic, Kale, Meats, Onions, Turnips, Wheat germ

Vanadium

Dill, Fish, Olives, Meat, Radishes, Snap beans, Whole grains

Zinc

Brewer’s yeast, Dulse, Egg yolks, Fish, Kelp, Lamb, Legumes, Lima beans, Liver, meats, Mushrooms, Pecans, Poultry, Pumpkin seeds, Sardines, Seafood, Soy lecithin, Sunflower seeds, whole grains

*Herbs: Alfalfa, Burdock root, Cayenne, Chamomile, Chickweed, Dandelion, Eyebright, Fennel seed, Hops, Milk thistle, Mullein, Nettle, Parsley, Rose hips, Sage, Sarsaparilla, Skullcap, Wild yam

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