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Natural Sources Of Common Nutrients

29 August 2008

Click here if you wish to try and match your symptoms to a possible deficiency, overdose, or excess.

Important Note:

A nutritional imbalance is usually a sign that something in your life, your lifestyle, and/or your diet needs changing. Deficiencies can be caused by excesses (imbalances in diet and/or exercise), by drugs, by stress, by other deficiencies, by overdosing on other nutrients and/or supplements, by a poor diet, and by a number of other factors. While supplements may bring quick relief – the cause of your deficiency in all cases was not a lack of supplements, but some other influence, dietary imbalance, or excess in your life – and this is what first needs to be addressed. While supplementation might well be the treatment of choice in your particular case, it is unwise to take supplements while ignoring the root cause of your problem – which cause will have to be addressed before permanent relief can be expected. In short, therefore, do not expect supplements to do for you that which only you can do for yourself – and always follow the golden rule of Nature Cure . . . If you remove the cause you will have no need of a cure.
In conjunction with the table below, please also see the chart of Dietary Fat Sources.

Nutrient Etc. Recommended Natural Food Sources
Amino Acids A sensible variety of vegetables, grains, nuts and legumes; grains together with beans (examples: millet + aduki beans or brown rice + sunflower seeds or soya beans + brown rice); eggs; dairy foods. Recommended Italian Cheeses: Ricotta, Robiola
Biotin Oatmeal, soybeans, peanut butter, low-fat milk, brown rice
Calcium Ricotta cheese: milk: yoghurt – low fat: collards: dried figs: tofu: turnip greens: kale: broccoli: okra, frozen, cooked: baked beans: soya beans: chickpeas: white beans: pinto beans
Enzymes Raw plant sources provide the best levels of enzymes, e.g. mangoes, avocados, bananas, sprouts.
Essential Fatty Acids Flax oil, wheat germ, soya beans, peanuts, avocados, walnuts, sunflower seeds, flax seed (linseed). See Chart Of Dietary Fat Sources.
Fiber Cereals: Bran, genuine whole grain cereals, popcorn, rye bread, whole grain bread, oats, whole, brown rice.
Fruit: Apple, Blackberries, Pear, Strawberries, Plums, Tangerine, Apricots, Banana, Grapefruit, Peaches, Cherries, Pineapple, Grapes.
Legumes: Kidney beans, White beans, Pinto beans, Lima beans.
Nuts: Almonds, Peanuts, Walnuts, Pecans
Vegetables: Peas, Parsnips, Potatoes, Broccoli, Zucchini, Squash, Lettuce
Folic Acid Bulgur, okra, orange juice, fresh spinach, white beans, red kidney beans, soya beans, wheat germ, asparagus, turnip greens, fresh, cooked: avocado, brussels sprouts, lima beans, chickpeas, sunflower seeds:
Iodine Asparagus, cabbage, carrots, garlic, onion, oats, pineapple, whole rice, tomatoes, watercress, and strawberries.
Iron Kelp, brewer’s yeast, yellow dock (herb) is excellent during pregnancy, blackstrap molasses, honey bush tea, wheat bran, pumpkin seeds, sesame seeds, wheat germ, sunflower seeds, millet, parsley.
Magnesium Whole seeds, nuts, whole grains, raw green vegetables, figs, lemons, grapefruit, yellow corn, nuts, apples, raw wheat germ, soya beans, alfalfa, peaches, almonds, apples, brown rice, sunflower seeds and sesame seeds. Magnesium is widely distributed in foods. It is a part of the chlorophyll in green vegetables.
Dolomite is sometimes recommended as a good source of magnesium, but do make sure that the dolomite you are offered does not also contain aluminium salts.
Manganese Nuts, seeds, eggs, salad greens, honey bush tea
Oestrogen Siberian Ginseng is a good natural source of oestrogen
Phosphorous Alfalfa, honey bush tea, cereals, pulses, nuts, egg yolk, fruit juices, milk, legumes.
Potassium Blackstrap molasses, potato, cantaloupe, avocado, beet greens, peaches – dried, prunes – dried, tomato juice, yoghurt – low-fat, lima beans, soya beans, swiss chard, apricots – dried, orange juice – fresh, pumpkin seeds, sweet potato, banana: almonds: spinach, milk – skimmed, peanuts.
Protein  A balanced intake of whole grains, vegetables, legumes, nuts and seeds; alfalfa
Selenium Brazil nuts (excellent source, puffed wheat, sunflower seeds, roasted, wheat flour, whole grains, garlic, onion, and yeast.
Sodium In case of mild deficiency of sodium chloride, taking a teaspoon of common sea salt in one half liter of water or fruit juice quickly restores the health. In severe conditions, however, administration of sodium chloride in the form of normal saline by intravenous drip may be resorted to. The adverse effects of excessive use of sodium chloride can be rectified by avoiding the use of common salt.
Sulphur Radishes, carrots, cabbage, cheese, dried beans, eggs.
Tryptophan Tofu is one of the highest natural sources of tryptophan. Other natural sources include plain yoghurt, cottage cheese, bananas, pineapple, peanuts and carrots.
Vitamin A –
Preformed A –
(Retinol)
Free Range egg yolks, whole milk, cream, butter
Vitamin A –
Provitamin A  (Beta Carotene)
Apricots dried, peaches – dried, sweet potatoes – cooked, carrots, collard greens
Vitamin B Complex Brewer’s yeast, whole grain cereals, alfalfa
Vitamin B1
(Thiamine)
Wheat Germ, brewer’s yeast, green peas, collard greens, oranges, legumes, asparagus.
Vitamin B2�
(Riboflavin)
Low-fat milk, yoghurt, oysters, avocados, spinach, broccoli, brussels sprouts.
Vitamin B3
(Niacin)
Natural peanut butter, green peas, potatoes, brewer’s yeast, low-fat milk, wheat germ.
Vitamin B5 (Pantothenic Acid) Oranges, collard greens, potatoes, broccoli, brown rice, cantaloupe, wheat germ.
Vitamin B6
(Pyridoxine)
Banana, Brewer’s Yeast, Brown Rice, Chickpeas, Milk, Green Vegetables, Lentils,  Sunflower Seeds, Spinach, Sweet Potato with Skin, Vegetable Juice, Watermelon, Wheat Germ, Soybeans,
Vitamin B12�
(Cyanocobalamin)
Unflavoured Yoghurt, low-fat milk.
Vitamin C Guava, red sweet pepper, cantaloupe, pimientos, sweet green pepper, papaya,
strawberries, brussels sprouts, grapefruit juice, kiwi fruit, orange.
Vitamin D Butter, Milk, Egg yolk. Sunlight converts cholesterol into vitamin D.
Vitamin E Nuts And Seeds: Sunflower seeds, walnuts, almonds, filberts (hazelnuts).
Brans And Legumes: Wheat germ, Soya beans, rice bran, lima beans, wheat bran.
Oils: (must be unhydrogenated and cold processed): wheat germ oil (excellent), soya bean oil, corn oil, sunflower oil, safflower oil
Zinc Pumpkin seeds, cows milk, wheat bran, whole oatmeal, wheat germ

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