FOODS HIGH IN ESSENTIAL NUTRIENTS

This sheet is compiled to encourage a nutritious diet including a variety of natural wholefoods.

PROTEIN VITAMINS Vitamin B5 Vitamin C

Meat - Beef, Lamb, Mutton, Vitamin A (Pantothenic acid) Blackcurrant juice
Pork, Chicken, Veal, Turkey Fish liver oil- halibut, cod Liver - Lamb, chicken Guava
All fish Liver- Veal, lamb, beef, Dried yeast Banana
Cheeses chicken Yeast spread Blackberry
Eggs Egg yolk Rice bran Red Chilli peppers
Protein powder - whey, soy Butter Cheese - camembert, brie Red peppers
Legumes Carrots Egg yolk Parsley
Nuts Tomatoes Mutton Watercress
Rockmelon Pork Cabbage
AMINO ACIDS Apricots Cashews Strawberries
Iso-leucine Mangos Peanuts Papaya
Pumpkin seeds Pumpkin Cocoanut - dried Rockmelon
Cheese - esp cheddar Peaches Crab Citrus fruits
Chicken, Turkey Spinach Salmon Brocolli
Meats Sweet potato - kumera Mushrooms - stir fried Brussel sprouts
Fish - esp Trout (Basil / Chives / Parsley Green peppers
Peanuts Chilli Vitamin B6 (Pyridoxine) Cauliflower
Legumes Kangaroo Kohlrabi
Nuts Vitamin B1 (Thiamine) Chicken Snowpeas
Yeast, brewers Turkey (lean)
Methionine Yeast spreads Mutton Bioflavonoids
Spirilina Wheat germ (fresh) Veal Fresh fruits
Cheeses - esp Parmesan Sunflower seeds Salmon Fresh vegetables
Red meat Sesame seeds - Tahini Silverbeet Fresh herbs
Chicken, Turkey Soybeans Eggplant (aubergine) Tea - Green, black
Soy Protein Buckwheat Sunflower seeds Red wine (resveratrol)
Nuts & seeds Wheat bran Pistachio nuts Soy (isoflavones)
Oatmeal Chocolate - dark
Cysteine Pork Vitamin B12 Blue/black berries,
Meats Cashew (Cyanocobalamin) Citrus fruits
Dairy Peanuts Liver- chicken Brassica veges - esp
Egg yolks Mustard powder Sardines Brocolli
Nuts & seeds Mussels,
Brassica vegetables Vitamin B2 (Riboflavin) Oysters Vitamin D
Brewers yeast Rabbit Herring - pickled
Phenylalanine/Tyrosine Yeast spreads Egg duck & chicken Sardine - in tomato sauce
Soy Protein Liver-Beef, chicken, lamb, Scallops Calamari
Spirulina veal Carb Cheese
Cheese Kidney- Beef, lamb, veal Mullet Milk
Meat Almonds Snapper Egg yolk
Legumes Cheese - parmesan, Cheese - camembert, brie
Nuts & seeds cheddar Beef Vitamin E
Wheat germ (fresh) Veal Wheat germ
Threonine Milk powder - cow/goat Lamb Sesame seeds - tahini
Whey protein Almonds Turkey Sunflower oil
Soy Protein Egg yolk Safflower oil
Bakers yeast Chilli Folate Oil- Maize, canola, olive,
Spirilina Mussels Yeast spread soy
Meat Oysters Liver - Chicken, lamb Egg yolk
Legumes Anchovies Vege juice - carrot, celery, Almonds
Nuts & seeds Brocolli (raw) silverbeet, parsley Sunflower seeds
Parsley Orange juice Olives
Tryptophan Cocoa powder
Soy protein Vitamin B3 (Niacin) Flour - chickpea, soy Vitamin K
Spirilina Bakers yeast Wheat germ Kale - raw
Bran - wheat, oats Dried yeast Wheat bran Silverbeet
Cheeses Yeast spread Limes Spinach
Meats Rice bran Hazelnuts (raw) Brocolli
Nuts & seeds Wheat bran Peanuts (raw) Parsley
Eggs Rice flour Sesame seeds Oil - soybean, canola
Peanuts Spinach
Valine Red meats Cabbage ESSENTIAL FATTY
Pumpkin / Sesame seeds Kidney - Beef, lamb, veal, Chives ACIDS
Meats pork Watercress Omega 6:
Eggs Liver - Veal, lamb, beef, Oils: Safflower,
Nuts chicken Biotin Corn, Sunflower, Soybean,
Cottage cheese Emu Yeast spread Sesame
Legumes Chicken Rice bran Pine nuts
Trout / Cod / Prawns Salmon Sundried tomatoes Brazil nuts
Rice Sardines, anchovy Almonds
Tuna Peanuts (roasted) Omega 3:
White fish Hazelnuts, pistachios Fish
Chilli Sunflower seeds Fish oils
Passionfruit Soybeans (cooked) Flax seed oil
Sesame, sunflower seeds Mushroom Walnuts
Brocolli Oils: Walnut, Canola,
Pork, chicken, turkey Soybean

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FOODS HIGH IN ESSENTIAL NUTRIENTS
This sheet is compiled to encourage a nutritious diet including a variety of natural wholefoods.

MINERALS Iodine Sunflower seeds Tomatoes - sundried

Calcium Iodised table salt Soy: milk,flour All raw vegetables
Dairy products: Cocoa powder Tofu Selenium
Cheeses/ Cream/ Milk/ Milk - evaporated / skim Tempeh Brazil nuts
Yoghurt Fish paste Tomato - sundried Mushrooms
Soy products: Egg yolk Parsley Eggs - yolk
Milk/ Flour/ Tofu / Lethicin Sushi Silverbeet, spinach Flour:rice/rye/wheat/
Whaet germ Oysters wholemeal
Figs - dried Scallops Phosphorus Red meats
Eggs - yolk Red meat Oat bran
Licorice -confectionary Iron Fish - all types Oats
Lemon zest Red meats Shellfish Wheat bran
Cinnamon - ground Liver / kidney Yeast spread Wheat germ (fresh)
Oregano - dried - chicken, lamb, veal Cheeses - all Mustard powder
Tahini Nuts: Almonds/ cashews/ Dairy: milk/ yoghurt Yeast spreads
Duck meat hazelnut / pine Eggs Cheeses - esp cheddar
Almonds Sesame seeds Dried fruit: apricots/currants Sesame seeds - Tahini
Brazil nuts Tahini dates/ figs/ sultanas/ Fish - all types
Sunflower seeds Eggs prunes
Salmon Oysters Banana Silica
Sardines Mussels Berries- all types Horsetail
Anchovy Parsley Stone fruit: peaches/ plums/ Oats
Snapper Cocoa powder nectarines Barley
Crab meat Corriander - fresh Grapes Millet
Fish paste Watercress Legumes: Black tea
Shelfish Spinach Beans/chickpeas/ Alfalfa
Prawns Silverbeet chickpeas/ dried peas Chickweed
Cabbage- Bok Chicory Soy: lethicin/ milk/ flour Potatoes
choy/mustard Chilli - red & green Tofu Kelp
Spinach Basil - fresh Sunflower seeds
Basil - fresh Tomato - sundried Sesame seeds - tahini Sulphur
Chives - fresh Soy flour Mushrooms Egg yolks
Parsley - fresh Miso Sweetcorn Red meats
Tempeh Tomato - sundried Chicken, turkey
Chromium Tofu Green peas Nuts: Almond, brazil,
Ham cashew, hazelnut,
White fish Magnesium Potassium macadamia, pine, peanut,
Parsley - fresh Red meat Red meat pistachio
Olives Chicken liver Fish - all types Cocoa powder
Cottage cheese Pork, chicken, turkey Yeast spread Mustard powder
Chicken Cheeses - all Yeast spread
Copper Turkey Dairy: cream/ milk/ yoghurt Licorice -confectionary
Liver- lambs fried Nuts: Almond / Brazil/ Eggs Tomato - sundried
Smoked fish / eel / trout cashew Apples Olives - green, black
Cocoa powder Hazelnut/ Pecan, Peanuts/ Apricots
Soy flour Pine Banana Zinc
Bulghur Pecan/ Pistachio/ Walnut Berries - all types Oysters
Flour - rye, wholemeal Sesame seeds Cherries Red meats
Oats & oatbran Tahini Grapes Liver - chicken/ veal/ lamb
Wheat bran & wheatgerm Sunflower seeds Citrus fruits Nuts: Brazils, almond,
Dried fruits: Apricots / Yeast - bakers / dried / Melon cashew, chestnuts,
currants / spread Passionfruit peanuts, pecan, pine,
figs / dates Licorice (confectionary) Pears walnuts
Nuts: Brazil / Chocolate (dark) Nuts & Seeds: all types Chicken
almonds/hazelnut Chilli powder Soy: milk/ flour Duck
cashew / pine / pistachio/ Curry powder Tofu Turkey
cocoanut Mustard powder Tempeh Cheese - esp hard yellow
Sunflower seeds Goats milk Artichoke types & blue vein
Tahini Dried fruit: Apple / apricot/ asparagus Yeast spread
currant/ dates/ figs/ sultana/ Avocado Tomatoes - sundried
Flourine prunes Brocolli Eggs
Gelatine Passionfruit Brussel sprouts Tahini
Bakers yeast Banana Cabbage - all types Sesame seeds
Black tea (no milk) Blackberry Celeriac Sunflower seeds
Yeast spread Raspberry Celery Garlic
Bulghur Legumes Chilli - red, green Green peas
Licorice Shallots Garlic Parsley - fresh
Rabbit Spinach Ginger Basil - fresh
Duck Parsley Mushrooms Broad beans
Turkey (lean) Onions Butter beans
Tahini Manganese Parsnips Spinach
Fish paste Nuts: Almond/ cashew/ Potatoes - all types Mushrooms
Sardines cocoanut Pumpkin
Mullet hazelnut/ macadamia/ Shallot
Zucchini pinenut Snowpeas
Avocado pecan/ walnut Spinach
Lettuce - iceberg Licorice (confectionary) Sweet potato - kumera
Tomato Sesame seeds - tahini Turnips

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