This list of nutrients was compiled from at least three reliable sources, over a year’s period. It was taken from Dr. Royal Lee, Bernard Jensen, the USDA food database, Dr. Duke’s database, and from my own experience.
Feel free to use this as you need.
Rich Food Sources of Nutrients
| Nutrient | Sources | Sources | Sources |
| Vitamin A *** | Sweet potato | Fish-liver oils *** | Butter *** |
| Carotene needs fat | Dark green vegetables | Beef liver *** | Yellow & orange veggies |
| For conversion to | Carrots | Egg Yolk *** | Dandelion greens/root |
| Vitamin A | Berries, apricots | Spirulina, Chlorella, Blue green algae | Chilies |
| Vitamin B complex | Brewers/nutritional yeast | Desiccated liver | Sunflower seeds |
| Liver | Wheat germ (fresh only!) | Nuts/seeds (soaked) | |
| Vitamin B1 Thiamine | Yeasts | Wheat germ | Sunflower seeds |
| Rice bran | Pine nuts & soybeans | Peanuts w/skins | |
| Vitamin B2 Riboflavin | Wheat germ | Wild Rice | Mushrooms |
| Vitamin B2 Riboflavin | Yeasts | Liver | Almonds |
| Vitamin B4 | Wheat germ oil | Raw B-vitamin foods | |
| Vitamin B3 Niacin | Beef heart | Fish | Liver |
| Mushrooms | Peanuts | Wheat bran | |
| Muscle meats | Yeasts | Rice bran | |
| Vitamin B6 Pyrodoxine | Molasses | Eggs | Ferment of yeast |
| Seeds & nuts | Soybeans & brown rice | Whole-grain products | |
| Fresh fruits & vegetables | Sunflower seeds | Toasted wheat germ | |
| Vitamin B12 | Cheese | Eggs | Sardines |
| Liver | Whole milk | Clams/Oysters | |
| Kidneys | Meat/fish | Dried whey | |
| Vitamin B15 Pangemic Acid | Brown rice | Liver | Pumpkin seeds |
| Sesame seeds | Sunflower seeds | Rice bran | |
| Biotin | Walnuts | Peanut butter | Organ & Muscle meats |
| Soybeans | Unpolished rice | Whole-grain products | |
| Sardines and salmon | Yeasts | Beef Liver | |
| Choline | Whole milk | Cauliflower | Eggs |
| Muscle meats | Coffee | Peanuts | |
| Beef Liver and Steak | Yeasts | Lecithin | |
| Folic Acid | Desiccated liver | Green leafy vegetables | Legumes |
| Liver | Muscle meats | Yeasts | |
| Asparagus | Rice and wheat germ | Nuts/seeds | |
| Lecithin | Apples / Oranges | Peanuts | Beef steak |
| Liver & eggs | Soybeans | Cauliflower | |
| Pantothenic Acid | Beans, dry | Cheese | Eggs |
| Mushrooms | Peanuts | Soybeans | |
| Liver | Yeasts | Peas | |
| PABA | Eggs | Liver | Milk |
| Rice bran | Rye | Wheat germ | |
| Molasses | Yeasts | ||
| Vitamin C | Rose hips | Citrus fruits | Green leafy vegetables |
| Parsley | Tomatoes | Raw potato | |
| Green peppers | Acerola berry | Red chili peppers | |
| Broccoli | Brussels sprouts | ||
| Vitamin D | Fish liver oil | Butter | Eggs |
| Liver | Milk | Saltwater fish | |
| Vitamin E | Wheat germ | Wheat germ oil | Leafy green vegetables |
| Avocado | Nuts & legumes | Raw vegetable oils | |
| Sweet potato | Whole-grain products | Asparagus | |
| Vitamin F | Fish liver oil | Unsaturated beef fats | Avocados |
| Nuts | Salad dressings | Sunflower seeds | |
| Vitamin G | Yeasts | Brains | Sprouted grains |
| Liver | Wheat germ and oil |
Rich Food Sources of Nutrients
| Nutrient | Sources | Sources | Sources |
| Vitamin K | Watercress | Oats and Wheat | Alfalfa, spinach, cabbage |
| Green leafy vegetables | Asparagus | Green tea | |
| Vitamin P Bioflavanoids | Berries | Ripe produce | Citrus pulp |
| Quercetin, cyanidins, | Bee pollen | Onions, garlic | Grape seeds |
| Polyphenols, PCO’s | Green teas | Red wine | Parsley |
| Chlorine | Seaweed (kelp, dulse) | Leafy green vegetables | Clams, Oysters |
| Raw goat milk, garlic | Olives, avocado, cucumber | Watermelon | Sardines, fish |
| Asparagus, watercress | Green bell peppers | Turnip, leek, lentils | |
| Sodium | Kelp, wakame | Beets & carrots | Green leafy vegetables |
| Fermented beverages | Okra, spinach, lettuce | spirulina | |
| Sea foods | Sea salt | celery | |
| Potassium | Molasses | Citrus fruits & figs | Fish & meat |
| Watercress | Whole-grain products | Fresh fruits and veggies | |
| Avocado | Potato | Lima beans | |
| Magnesium | Wheat germ, rice bran & kelp | Nuts, watermelon seeds | Pumpkin & Sunflower seeds |
| (raw egg yolks) | Figs, flax seeds, fennel seeds | Barley, rye, corn, | Raw greens, sesame, poppy |
| Molasses, grapefruit | coconut, agar agar | Cilantro, basil, celery seeds | |
| Sulfur | Nuts & seeds | Soybeans | Sea foods |
| Eggs | Beans | Cabbage | |
| Cabbage family veggies | Garlic/onions | Flesh foods | |
| Zinc | Split peas | Fish / oysters | Liver |
| Milk & eggs | Ginger | Pumpkin seeds | |
| Whole grains | Nuts/seeds | Pecans | |
| Iron | Blackstrap Molasses | Brewer’s yeast | Liver |
| Sunflower seeds | Millet | Muscle & organ meats | |
| Wheat germ/bran | Parsley | Sea vegetables | |
| Prunes | Almonds | Clams | |
| Manganese | Beets | Dried peas & beans | Egg yolks |
| Green leafy vegetables | Nuts/seeds | Whole-grain products | |
| Copper | Dried peas & beans | Egg yolks | Liver |
| Prunes | Shrimp / shellfish | Whole-grain products | |
| Nuts/seeds | Buckwheat | Butter | |
| Silicon | White onion | Oats | Grasses |
| Radishes | Calmyra figs | Grains | |
| Root vegetables | Oatstraw | Horsetail | |
| Calcium | Raw Bone meal | Cheese | Brazil nuts |
| Green leafy vegetables | Raw or cultured milk | Yogurt | |
| Sea vegetables | Figs | Carob | |
| Almonds | Yeasts | Parsley | |
| Phosphorus | Bone meal | Dried peas & beans | Eggs |
| Meat & Fish | Nuts & sunflower seeds | Whole-grains | |
| Millk/dairy | Squashes | sprouts | |
| Trace Minerals (50-80) | Bone meal | Yeasts | Leafy greens |
| Salt water fish | Whole grains | Kelp/seaweeds | |
| Celtic sea salt | Himilayan salts | Unrefined salts | |
| Iodine | Seaweed (Kelp, dulse) | Dried beans | Wheat |
| Mushrooms | Sea foods | Spinach | |
| Chromium | Yeasts | Liver | Whole wheat |
| Rye | Potato | Green pepper | |
| Apple | Butter | Parsnips | |
| Selenium | Wheat germ | Brazil nuts | Oats |
| Whole wheat | Red Swiss Chard | Barley | |
| Orange juice | Turnips | Garlic | |
| Flourine | Bone meal | Rose hips | Sea vegetables |
| Cabbage, endive | Mineral water | Ocean fish | Unrefined sea salts |
| avocado | quince | Goat milk |