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 |