Good Sources of Key Nutrients

Vitamin C

Food SourceServing Sizemg
Red Peppers4 ounces215
Bell Peppers4 ounces185
Kiwi, medium1165
Orange juice4 ounces125
Broccoli1 cup115
Apple juice8 ounces105
Green peppers4 ounces100
Brussel sprouts1 cup95
Grapefruit juice8 ounces95
Papaya1 half94
Strawberries1 cup85
Orange. medium175
Mango1 half60
Potato, baked1 30
Tomato, medium125
Spinach, raw1 cup20
Spinach, cooked1 cup15
Watermelon1 cup15

Magnesium

Food SourceServing Sizemg
100% bran1 ounce134
Avocado, medium 1 half103
Wheat germ1 ounce90
Almonds1 ounce86
Shredded Wheat2 biscuits80
Pumpkin seeds½ ounce75
Cashews½ ounce73
Mixed nuts1 ounce66
Spinach½ cup65
Bran flakes½ cup60
Oats1 cup56
Potato, baked 155
Soy beans½ cup54
Peanuts1 ounce50
Baked beans½ cup40
Lentils½ cup35
Banana, medium 134
Shrimp3 ounces29
Tahini2 tablespoons28
Raisins½ cup28
Whole wheat bread1 slice24
Kiwi, medium 123
Hummus2 tablespoons20
Broccoli½ cup19

Potassium

Food SourceServing Sizemg
Soy flour, roasted 1 cup2138
Prunes, large 8940
Raisins½ cup575
Mushrooms, cooked 1 cup554
Brussels sprouts1 cup494
Macadamia nuts1 cup416
Potato, boiled 1407
Milk1 cup406
Spinach, raw 3 ounces403
Tuna4 ounces378
Banana, small 1370
Beef, lean round 3 ounces317
Cabbage, boiled ½ head308
Artichoke1300
Cauliflower1 cup295
Lettuce, iceberg ¼ head264
Cantaloupe¼ melon251
Apricots, dried 4 halves244
Chicken, medium 1242
Orange, medium 1237
Egg, large 160

Zinc

Food SourceServing Sizemg
Oysters, medium 676.4
Beef shank3 ounces8.9
Beef, chuck 3 ounces7.4
Beef, tenderloin 3 ounces4.8
Chicken leg3 ounces4.7
Cashews, dry 1 ounce2.4
Baked beans« cup2.2
Pecans, dry 1 ounce1.6
Raisin Bran1 ounce1.5
Almonds, dry 1 ounce1.4
Chickpeas½ cup1.3
Mixed nuts1 ounce1.1
Chicken breast3 ounces1.1
Bran muffin, medium 11.1
Walnuts, dry 1 ounce1
Milk1 cup1
Yogurt1 cup1
Kidney beans« cup0.9
Cheddar cheese1 ounce0.9
Green peas½ cup0.8
Oatmeal2 ounces0.8
Flounder3 ounces0.8
Sole3 ounces0.8

Calcium

Inhibitors

  • Coffee, soft drinks & diuretics
  • Excess protein, especially meat
  • Refined sugar or excess sweeteners of any kind
  • Alcohol, marijuana & cigarettes
  • Too little or too much exercise
  • Excess salt
  • Tomatoes, potatoes, eggplant & bell peppers

Times of Greater Calcium Need

  • Childhood & adolescence
  • Pregnancy & lactation
  • Old age
  • Post-menopause
  • During cases of heart & vascular disease, high blood pressure, bone disorders or fractures and nervous system disorders
Food Sourcemg
Hijiki1400
Wakame1300
Kelp1099
Kombu800
Brick cheese682
Dried wheat grass514
Barley grass443
Sardines400
Agar-agar260
Nori233
Almonds222
Amaranth209
Hazelnuts203
Parsley191
Turnip greens186
Brazil nuts174
Sunflower seeds151
Watercress150
Chickpeas141
Quinoa135
Black beans135
Food Sourcemg
Pistachios135
Pinto beans135
Kale13
Spirulina131
Yogurt121
Milk119
Collard greens117
Sesame seeds117
Chinese cabbage106
Tofu100
Walnuts99
Okra82
Salmon79
Cottage cheese60
Eggs56
Brown ice33
Bluefish23
Halibut13
Chicken11
Beef, ground 10
Mackerel5