Appendix 3 Food sources of nutrients
Order is roughly indicative of ranking of content.
| NUTRIENT | COMMON FOOD SOURCE |
|---|---|
| Vitamins | |
| A | Liver, sweet potato, carrots, spinach, butternut pumpkin, dandelion greens, butter, eggs |
| B1 | Whole grains, pork, sunflower seeds, nuts, legumes |
| B2 | Liver, other organ meats, mushrooms, ricotta cheese, milk, meats, eggs, cheese, whole grains, oysters |
| B3 | Tuna, liver, chicken, beef, halibut, mushrooms, nuts, whole grains |
| B5 | Egg yolk, liver, kidney, brewer’s yeast—widespread in most foods |
| B6 | Steak, legumes, potato, salmon, bananas, whole grains, other meats and fish |
| B12 | Meat, fish, shellfish, eggs, cheese, milk, oysters, fermented foods |
| Folate | Brewer’s yeast, leafy greens, asparagus, wholegrain cereals, legumes, nuts, liver |
| C | Pawpaw, oranges, rockmelon, broccoli, Brussels sprouts, tomatoes, grapefruit, cabbage, strawberries |
| D | Fatty and canned fish, butter, margarine, cream, cheese, eggs—also synthesised in skin upon exposure to sunlight |
| E | Vegetable oils, nuts, olive oil, wheat germ, avocado, egg, fatty fish and small amounts in wholegrain cereals and green vegetables |
| K | |
