|
Nutrient |
Best Sources |
|
Protein |
Chicken, Dairy products, Dry beans, Eggs, Fish, Meat, Nuts |
|
Carbohydrates |
Bread, Dry beans, Pasta, Potatoes, Rice |
|
Fat |
Avocados, Butter, Cheese, Cream cheese, Egg yolks, Nuts |
|
Vitamin A |
Apricots, Broccoli, Carrots, Cheese, Fish, Mangos, Spinach, Sweet potatoes |
|
Vitamin B6 |
Avacodo, Bananas, Chicken, Dry beans, Eggs, Liver, Meat, Nuts, Potatoes |
|
Vitamin B12 |
Cheese, Chicken, Eggs, Liver, Meat, Milk |
|
Other B Complex Vitamins |
Avocados, Broccoli, Dry beans, Liver, Nuts, Sunflower seeds |
|
Vitamin C |
Broccoli, Cauliflower, Citrus fruits, Kiwi, Papaya, Strawberries, Tomatoes |
|
Vitamin D |
15 minutes of sunshine per day, Eggs, Fish, Milk |
|
Vitamin E |
Dry beans, Nuts, Vegetable oil, Whole grain bread |
|
Vitamin K |
Broccoli, Cauliflower, Egg yolks, Liver, Peas, Tomatoes |
|
Iron |
Avocados, Broccoli, Chicken, Dry beans, Meat, Spinach |
|
Calcium |
Broccoli, Cheese, Eggs, Fish, Sesame seeds, Yogurt |
|
Potassium |
Avocados, Bananas, Potatoes, Raisins, Squash |
|
Zinc |
Asparagus, Cheese, Fish, Mangos, Meat, Nuts, Peas, Spinach |
