Vitamin C
Food Source | Serving Size | mg |
---|
Red Peppers | 4 ounces | 215 |
Bell Peppers | 4 ounces | 185 |
Kiwi, medium | 1 | 165 |
Orange juice | 4 ounces | 125 |
Broccoli | 1 cup | 115 |
Apple juice | 8 ounces | 105 |
Green peppers | 4 ounces | 100 |
Brussel sprouts | 1 cup | 95 |
Grapefruit juice | 8 ounces | 95 |
Papaya | 1 half | 94 |
Strawberries | 1 cup | 85 |
Orange. medium | 1 | 75 |
Mango | 1 half | 60 |
Potato, baked | 1 | 30 |
Tomato, medium | 1 | 25 |
Spinach, raw | 1 cup | 20 |
Spinach, cooked | 1 cup | 15 |
Watermelon | 1 cup | 15 |
Magnesium
Food Source | Serving Size | mg |
---|
100% bran | 1 ounce | 134 |
Avocado, medium | 1 half | 103 |
Wheat germ | 1 ounce | 90 |
Almonds | 1 ounce | 86 |
Shredded Wheat | 2 biscuits | 80 |
Pumpkin seeds | ½ ounce | 75 |
Cashews | ½ ounce | 73 |
Mixed nuts | 1 ounce | 66 |
Spinach | ½ cup | 65 |
Bran flakes | ½ cup | 60 |
Oats | 1 cup | 56 |
Potato, baked | 1 | 55 |
Soy beans | ½ cup | 54 |
Peanuts | 1 ounce | 50 |
Baked beans | ½ cup | 40 |
Lentils | ½ cup | 35 |
Banana, medium | 1 | 34 |
Shrimp | 3 ounces | 29 |
Tahini | 2 tablespoons | 28 |
Raisins | ½ cup | 28 |
Whole wheat bread | 1 slice | 24 |
Kiwi, medium | 1 | 23 |
Hummus | 2 tablespoons | 20 |
Broccoli | ½ cup | 19 |
Potassium
Food Source | Serving Size | mg |
---|
Soy flour, roasted | 1 cup | 2138 |
Prunes, large | 8 | 940 |
Raisins | ½ cup | 575 |
Mushrooms, cooked | 1 cup | 554 |
Brussels sprouts | 1 cup | 494 |
Macadamia nuts | 1 cup | 416 |
Potato, boiled | 1 | 407 |
Milk | 1 cup | 406 |
Spinach, raw | 3 ounces | 403 |
Tuna | 4 ounces | 378 |
Banana, small | 1 | 370 |
Beef, lean round | 3 ounces | 317 |
Cabbage, boiled | ½ head | 308 |
Artichoke | 1 | 300 |
Cauliflower | 1 cup | 295 |
Lettuce, iceberg | ¼ head | 264 |
Cantaloupe | ¼ melon | 251 |
Apricots, dried | 4 halves | 244 |
Chicken, medium | 1 | 242 |
Orange, medium | 1 | 237 |
Egg, large | 1 | 60 |
Zinc
Food Source | Serving Size | mg |
---|
Oysters, medium | 6 | 76.4 |
Beef shank | 3 ounces | 8.9 |
Beef, chuck | 3 ounces | 7.4 |
Beef, tenderloin | 3 ounces | 4.8 |
Chicken leg | 3 ounces | 4.7 |
Cashews, dry | 1 ounce | 2.4 |
Baked beans | « cup | 2.2 |
Pecans, dry | 1 ounce | 1.6 |
Raisin Bran | 1 ounce | 1.5 |
Almonds, dry | 1 ounce | 1.4 |
Chickpeas | ½ cup | 1.3 |
Mixed nuts | 1 ounce | 1.1 |
Chicken breast | 3 ounces | 1.1 |
Bran muffin, medium | 1 | 1.1 |
Walnuts, dry | 1 ounce | 1 |
Milk | 1 cup | 1 |
Yogurt | 1 cup | 1 |
Kidney beans | « cup | 0.9 |
Cheddar cheese | 1 ounce | 0.9 |
Green peas | ½ cup | 0.8 |
Oatmeal | 2 ounces | 0.8 |
Flounder | 3 ounces | 0.8 |
Sole | 3 ounces | 0.8 |
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 Source | mg |
---|
Hijiki | 1400 |
Wakame | 1300 |
Kelp | 1099 |
Kombu | 800 |
Brick cheese | 682 |
Dried wheat grass | 514 |
Barley grass | 443 |
Sardines | 400 |
Agar-agar | 260 |
Nori | 233 |
Almonds | 222 |
Amaranth | 209 |
Hazelnuts | 203 |
Parsley | 191 |
Turnip greens | 186 |
Brazil nuts | 174 |
Sunflower seeds | 151 |
Watercress | 150 |
Chickpeas | 141 |
Quinoa | 135 |
Black beans | 135 |
Food Source | mg |
---|
Pistachios | 135 |
Pinto beans | 135 |
Kale | 13 |
Spirulina | 131 |
Yogurt | 121 |
Milk | 119 |
Collard greens | 117 |
Sesame seeds | 117 |
Chinese cabbage | 106 |
Tofu | 100 |
Walnuts | 99 |
Okra | 82 |
Salmon | 79 |
Cottage cheese | 60 |
Eggs | 56 |
Brown ice | 33 |
Bluefish | 23 |
Halibut | 13 |
Chicken | 11 |
Beef, ground | 10 |
Mackerel | 5 |