Where to get the following from natural sources: 

NOTE:  I will not add to the lists                                                                                                                    below any organ meats, including liver or shell fish

-crabs, lobster, shrimp etc.  I suggest following the                                                                                  biblical dietary guidelines mentioned in the old

testament.   God

must have put it

there for a reason!                                                                   

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• A — cod liver oil, liver, butter, egg yolks, whole milk, cream, dark colorful fruits and vegetables. Sweet potatoes, carrots, cantaloupe are some that are considered colorful.

• Beta Carotene — kale, squash, tomatoes, broccoli, spinach, sweet potatoes, turnip greens, winter squash, collard greens, cilantro,  fresh thyme, cantaloupe, romaine lettuce

• B1 Thiamin-sunflower seeds, peanuts, sea food, egg yolk, wheat bran

• B2–Riboflavin — eggs, meat poultry, fish, nuts, cheese, green leafy vegetables, legumes, fish, whole grains, yogurt

• B3–Niacin — meat, poultry, dairy, nuts, beets, brewer’s yeast, fish, salmon, tuna, sunflower seeds, peanuts, eggs

• B6-Pyridoxine–chicken, turkey, tuna, salmon, milk, cheese, lentils, beans, spinach, carrots, brown rice, bran, sunflower seeds, wheat germ, and whole-grain flour.

• B12-cobalamin--meat, eggs, cheese, fish, raw milk.

• C — dark green vegetables, lemon’s and juice, red peppers, tomatoes cabbage, broccoli, citrus fruits, paprika, strawberries, cantaloupe, mustard. (more than what can be listed here!)

• Calcium — dairy, deep green vegetables, (don’t take with iron) check the pills by placing in vinegar it should dissolve in 1/2 hour.

• Choline and lecithin — eggs, dandelion greens, nuts, seeds, soybeans, wheat germ, cauliflower, milk

• Chromium–corn, beef, apples, eggs, mushrooms, cheese, sweet potatoes, potatoes, broccoli, grape juice, basil, orange juice, banana

• Copper–Legumes, nuts, avocados, potatoes-if you’re taking a zinc supplement, it will not allow you to absorb the copper, so you should increase your copper intake.  Getting this from diet is the best way.

• Vitamin D — milk, sunshine. Exposing your skin to sunshine daily is the best way.

• Vitamin E — vegetable oils, fats

• Folic Acid / Folate — beef, broccoli, kale, turnip greens,                                                          beets, corn, Orange juice, dried beans & peas, breads             

• Inositol — fresh produce, whole grains, meat, milk,                                                                  kidney beans, red beans, oranges, cantaloupes

• Iron — red meats, chicken, fish, kelp, dandelion greens,                                                              nettles, wheat grass juice, yellow dock root, green leafy                                                      vegetables, kidney beans, rice, black eyed peas, parsley,                                                          tofu, black strap molasses, nuts, raisins, beans, spinach

• Iodine — in salt, pineapple, milk, eggs, cheese, nuts, fish

• Lutein and Zeaxanthin — kale, spinach, collard greens, leafy green vegetables

• Lycopene — tomatoes (esp concentrated like pizza sauce, etc), watermelon

• Magnesium — spinach, nuts, seeds, Peanuts, avocados, bananas, legumes, brown rice, collard greens, milk

• Manganese–nuts, tea, raisins, broccoli, carrots, mustard greens, kale, chard, collard greens, spinach, romaine lettuce, raspberries, pineapple, maple syrup

• Pantethine (pantothenic)- meat, fish, brewer’s yeast, broccoli, cauliflower, vegetables, dairy, eggs, legumes, lentils, molasses, oranges, mushrooms, peanuts, pecans, nuts, sunflower seeds, whole wheat flour, whole rye flour, strawberries

• Potassium — mushrooms, meats, almonds, spinach, nuts, fish, turkey, avocado, chicken breast, sirloin, cantaloupe, bananas, tomatoes, avocados, potatoes, milk, beans, green leafy vegetables, soy flour

• Phosphorus–yogurt, eggs, chicken, milk, nuts, soy products,                                                  meat, fish, legumes, garlic, dried fruit, hard potatoes                          

• Selenium–organic meats, chicken, onions, tomatoes, Brazil                                                     nuts, lean beef, seafood

• Quercetin — Apples, green peppers, onions, tomatoes, broccoli,                                              citrus fruits, parsley, tea, red wine, olive oil, grapes, dark                                                  cherries, dark berries, (blueberries, black berries)

• Zinc–Beef, lamb, Goat, Dark meat Turkey and chicken, lentils, tomatoes, spinach, broccoli, green peas, green beans, other beans, almonds and other nuts.

                                                                                           A source for more information: Link

                                                                                          

                                                                                                         

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