CARBOHYDRATES
Whole grains
Sugar
Syrup
Honey
Fruits
Vegetables

VITAMIN B1
Whole grains
Brown Rice
Meats, fish & poultry
Egg yolks
Legumes
Nuts

FATS
Butter & Margarine
Vegetable Oils
Fats in meats
Whole milk & Milk
Products
Nuts & Seeds

PROTEIN
Meats, Fish & Poultry
Soybean Products
Eggs
Milk and milk products
Whole grains

CALCIUM
Milk
Green Leafy Vegetables
Shellfish
Molasses
Bone meal
ExerciseHealthyNutrition.com
Vitamins & Minerals
BIOTIN
Egg yolks
Liver
Rice
Whole grains
Sardines
Legumes

FOLIC ACID
Dark Green Leafy
Vegetables
Organ Meats
Brewer's yeast
Root vegetables
Whole grains
Oysters
Salmon
Milk

CHOLINE
Egg yolks
Organ meats
Brewer's yeast
Wheat germ
Soybeans
Fish
Legumes

VITAMIN A
Liver
Eggs
Yellow Fruits &
veggies
Dark green fruits
& veggies
Whole Milk & milk
products
INOSITOL
Whole Grains
Citrus Fruits
Brewer's Yeast
Molasses
Meat
Milk
Nuts
Vegetables

NIACIN
Lean Meats
Poultry & Fish
Brewer's Yeast
Peanuts
Milk
Rice bran

PABA
Organ Meats
Wheat Germ
Yogurt
Molasses
Green Leafy Vegetables

PANGAMIC ACID
Rare Steaks
Brown Rice
Sunflower, Pumpkin &
Sesame Seeds

PANTOTHENIC ACID
Organ Meats
Brewer's yeast
Egg yolks
Legumes
Whole grains
Wheat germ
Salmon
VITAMIN C Citrus Fruits
Rose Hips
Acerola cherries
Alfalfa seeds, sprouted
Cantaloupe
Strawberries
Broccoli
Tomatoes
Green peppers

VITAMIN D
Salmon
Sardines
Herring
Vitamin D-milk
Egg yolks
Organ meats
Fish liver oil
Bone meal

VITAMIN E
Eggs
Wheat germ
Organ meats
Molasses
Sweet potatoes
Leafy Vegetables

VITAMIN K
Green Leafy Vegetables
Egg yolks
Safflower oil
Blackstrap Molasses
Cauliflower
Soybeans

BIOFLAVONOIDS
Citrus Fruits
Black Currants
UNSATURATED
FATTY ACIDS
Vegetable oils
Sunflower seeds

CHLORINE
Table Salt
Seafood
Meats
Ripe olives
Rye Flour


CHROMIUM
Honey
Grapes
Raisins
Corn oil
Clams
Whole grain cereals
Brewer's yeast

COBALT
Organ meats
Oysters
Clams
Poultry
Milk
Green Leafy Vegetables
Fruits

COPPER
Organ meats
Seafood
Nuts
Legumes
Molasses
Raisins

FLUORIDE
Tea
Seafood
Tap water
IODINE
Seafood
Kelp
Iodized salt

IRON
Organ meats & meats
Eggs
Fish
Poultry
Molasses
Cherry juice
Green Leafy Vegetables
Dried fruits
Liver

MAGNESIUM
Seafood
Whole grains
Dark green vegetables
Molasses
Nuts

MANGANESE
Whole grains
Green Leafy Vegetables
Legumes
Nuts
Pineapples
Egg yolks

PHOSPHORUS
Fish, Meats & Poultry
Eggs
Legumes
Milk
Nuts
Whole grain cereals
POTASSIUM
Lean meats
Whole grains
Vegetables
Bananas
Dried Fruits
Legumes
Sunflower
seeds

SELENIUM
Tuna
Herring
Whole grain
Sesame seeds
Wheat germ

SODIUM
Seafood
Table salt
Baking soda
Celery
Processed
Foods
Kelp
Milk

SULFUR
Fish
Red peppers
Garlic
Onions
Eggs
Meats
Cabbage
Brussel
Sprouts
Horseradish

VANADIUM
Fish

ZINC
Pumpkin seeds
Seafood
Meat
Mushrooms
Soybeans
Oysters
Herring
Eggs
Wheat Germ
Meats
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Yvonne Hendricks, CFN, CPT
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