Nutrient |
Best Food Sources |
Protein |
Eggs, meat, fish, seafood, nuts, seeds (pumpkin, sunflower, linseed, hemp, sesame including tahini), dairy produce, mushrooms combined with green leafy vegetables. |
Glucosamine |
Outer shell of shell fish & bones made into homemade broths, cartilage (on the bone meats, chorizo, offal) and prawn skin e.g. leave the tails on. |
Carbohydrate – non – starchy |
Artichoke, asparagus, avocado, fine beans, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chicory, cucumber, greens, leeks, mushrooms, onions, peppers, radishes, peas, spinach, tomato, turnips & most other non root veg! |
Fat – omega 6 (unsaturated) |
Meat (especially offal cuts, on the bone chicken, duck & game), nuts, seeds (e.g. sunflower), vegetables, avocados, olive oil. |
Fat – omega 3 (unsaturated) |
Oily fish such as sardines, sild, mackerel, kippers, trout, salmon, anchovies, seaweeds, walnuts, linseed/flaxseed, vegetables. |
Zinc |
Nuts, seeds (pumpkin, sunflower, linseed, hemp, sesame (including tahini), meats (especially offal cuts), fish, seafood especially scallops, eggs. |
Vitamin B6 (pryridoxine) |
Bell peppers, squash, turnip greens, shiitake mushrooms, spinach, tuna, carrots, chicken, turkey, venison, cod, sunflower seeds, halibut, spinach, banana. |
Magnesium |
Green vegetables, tinned fish with bones, nuts & seeds (pumpkin, sunflower, linseed, hemp, sesame including tahini), blackstrap molasses, spinach. |
Calcium |
Tinned fish with bones, prawn tails, green vegetables, nuts, seeds (pumpkin, sunflower, linseed, hemp, sesame including tahini), blackstrap molasses, dairy produce. |
Vitamin D |
Sunlight on shoulders with no UV protection (10 mins per day), oily fish, eggs, shitake mushrooms. |
Vitamin C |
Berries, papaya, tomatoes, apples, strawberries, bell peppers, broccoli (lightly cooked), orange, melon, kiwi, kale and pineapple. |
Copper |
Sesame seeds, blackstrap molasses, cashew nuts, sunflower seeds, pumpkin seeds, asparagus, chard, almonds, aubergine. |
Molybdenum |
Green leafy vegetables, eggs, sunflower seeds, cucumber, offal meats, beans. |
Manganese |
Green leafy vegetables, pineapple, raspberries, strawberries, pumpkin seeds, garlic, squash, grapes, blackstrap molasses, maple syrup, cloves, cinnamon, thyme, black pepper, turmeric. |
Antioxidants |
Brightly coloured fruits and vegetables, orange, lime and lemon zest (if unwaxed), seeded fruits such as grapes with seeds and strawberries, turmeric and tomato puree. |
Boron |
Nuts, red apples, avocado, banana, broccoli, carrot, celery, dates, red grapes, onion, pear, prunes. |
Vitamin K2 |
Fermented foods e.g. yoghurt, cheese, kefir and is also made from the friendly bacteria that should live in your gut. |
Sulphur |
Cauliflower, eggs, broccoli, onion, garlic, cabbage, animal protein. |