Essential Nutrients And Their Natural Sources

The essential nutrients for our body and their natural sources are given.

Beta Carotene:

Good for growth and repair of body tissue, healthy eyes, good night vision, a strong immune system

Sources: Alfalfa, Apricots Beet root, Broccoli, Cantaloupe, Carrots, Dandelion greens, Fish liver oil, Garlic, Kale, Mustard and Turnip Greens, Papaya, Parsley, Peaches, Pumpkin, Spinach, Spirulina, Sweet potatoes, Swiss Chard, Watercress, Yellow squash.


Sources of bioflavanoids: Apricot, Buckwheat, Cherries, Grapefruit, Grapes, Lemons, Oranges, Prunes, Rosehips


Good for nails, bones, teeth, etc. Maintain and build teeth and bones. Useful for blood clotting and nerve function. May prevent osteoporosis, colon cancer, and lower high blood pressure.

Sources of calcium (calcium rich foods: Alfalfa sprouts, Almonds, Avocados, Barely, Beans, Beet greens, Blackstrap molasses, Bran, Brazilnuts, Broccoli, Brown rice, Brussels sprouts, Buckwheat, Cabbage, Carrots, Cauliflower, Cheeses goat or cottage, Coconut, Cornmeal, Dandelion greens, Egg yolk, Figs, Fish, Gelatin, Lentils, Lettuce, Milk, Oats, Onions, Parsnips, Prunes, Rice polishes, Rye, Sesame seeds, Soy milk, Turnip greens, unsalted Butter, Walnuts, Watercress, Wheat


Good for cell organization

Sources of carbon: Almonds, Apples, Apricots, Avocados, Barely, Beans, Brown rice, Buckwheat, Butter, Chestnuts, Corn and Cornmeal, Dates, Figs, Goats cheese, Grapes or grape juice, Grapes, Lentils, Molasses, Oats, Olive oil, Pears dried, Peas, Prunes, Raisins, Rye, Walnuts, Wheat bran, Wheat germ,


Good for nourishes nerves, tissue construction, body cleanser, balances hydrochloric acid and assists peristaltic action

Sources of chlorine: Asparagus, Avocados, Bananas, Black cherries, Cabbage, Carrots, Cauliflower, Celery, Chives, Coconut, Corn, Cucumbers, Dandelion greens, Dates, Eggplant, Horseradish, Kale, Leeks, Lentils, Mangos, Pineapple, Radishes, Raw goats milk, Turnips, Water melon, Watercress,


Good for formation of red blood cells, pigment, bone health.

Sources of copper: Almonds, Avocados, Beans, Legumes, Liver, Molasses, Nuts, Oats, Raisins, Whole grain cereals,


Good for controlling insulin and certain enzymes

Sources of chromium: Barley, Brewer's yeast, Buckwheat, Corn, Durham wheat, Whole grains, Brown rice Dried beans, Goats cheese,


Good for growth of cells, reduces risk of certain birth defects, red blood cells, creating amino acids.

Sources of folate: Cereals, Dried beans, Green leafy vegetables, Liver, Nuts, Oranges, Poultry.


Good forteeth, bones, hair

Sources of flourine: Avocados, Berries, Black eyed beans, Brussels sprouts, Cabbage, Cabbage, Cauliflower, Dates, Egg yolk-raw, Garlic, Goat butter, buttermilk & cream, Goat milk, Goat cheese Lemon grass, Rice polishing, Spinach, Parsley, Tomatoes


Good for body temperature regulation , moisturizes tissues, aids transport of nutrients

Sources of hydrogen: Apricots, Asparagus, Blackberries, Broccoli, Brussels sprouts, Cabbage, Carrots, Celery, Cherries, Eggplant, Guavas, Horseradish, Mangos, Goat milk, Melon, Okra (Bhindi), Papaya, Parsley, Peaches, Pineapple, Prunes, Pumpkin, Radishes, Spinach, Squash, Strawberries, Tomatoes, Turnips, Watercress, Watermelon,


Good for thyroid, metabolism (body fat content)

Sources of iodine: Artichokes, Asparagus, Beans, Berries, Blueberries, Brussels sprouts, Cardamom, Carrots, Chives, Coconut, Cottage cheese, Cucumber, Eggplant, Fish, Garlic, Goat milk, Green peppers, Kale, Lettuce, Mustard, Oats, Okra (Bhindi), Onion- green & dried, Oysters, Peanuts, Perch, Potatoes Seaweed, Spinach, Summer Squash, Strawberries, Tofu, Tomato, Tuna fish, Turnips, Watercress, Watermelon


Good for blood, brain, lungs, nerves, etc. Needed to form hemoglobin. Prevents anemia (fatigue, irritability, pale colored skin)

Sources of iron (high iron food): Prunes-dried, Pumpkin seeds, Radishes, Raisins, Almonds, Apricots, Bananas, Beans, Beet greens, Black cherries, Blackberries, Brown rice polishing, Butternuts, Cashew Dandelion greens, Dates, Dried fruits, Eggs, Fennel, Figs, Goat milk, Kale, Lentils, Mustard greens, Parsley, Peaches, Peas-dried, Red peppers, Rice, Rye, Sesame seeds, Soybeans-dried, Spinach, Sprouted beans, Sunflower seeds, Walnuts, Wheat germ & bran


Good for bowels, muscles, nerves, etc. Helps build bones. Activates enzymes needed to release energy in body. May help prevent heart disease. May prevent kidney stones.

Sources of magnesium: Apples, Apricots-dried, Avocados, Bananas, Beans, Beet greens, Brazil nuts, Cabbage, Cashews, Coconut, Corn and cornmeal, Dates, Figs-dried, Fish, Gelatin, Goat milk, Honey-raw, Grapes, Green pepper, Lentils, Mint, Nuts, Oats, Okra (Bhindi), Onion, Parsley, Peaches, Peanuts, Pears-dried, Peas, Pecans, Prunes, Rice brown, Soy milk, Soybeans, Spinach, Sunflower seeds, Tofu, Turnip greens, Walnuts, Walnuts, Watercress, Wheat


Good for brain, nerves

Sources: Almonds, Apples, Apricot, Beans, Blackberries, Black-eyed beans, Blueberries, Butternuts, Celery, Chestnuts, Egg yolk-raw, Lettuce, Mint, Oats, Olives, Parsley, Pineapple, Rye, Walnuts, Walnuts, Watercress,


Good for skin, muscles

Sources: Lentils, Peas-dried, Salmon, Sardines, Tuna fish, Turkey, Walnuts, Almonds, Beans, Butternuts, Chicken, Codfish, Gelatin, Goat cheeses,


Good for protecting the heart, preventing stroke, lower cholesterol and alleviate arthritis.

Sources: Flax seeds, Leafy greens, Salmon, Soybeans, Tofu, Vegetable oils, Walnuts, Wheat germ.


Good for medulla,brain, lungs, blood

Sources: Blueberries, Carrots, Cherry juice Dried olives, Figs, Goat milk Grapes, Green peppers, Horseradish, Leeks, Mustard greens, Nuts, Onions, Parsnips, Raisins, Spinach, Tomatoes,


Good for brain, nerves, bones, etc. Along with calcium it helps build bones. Required for metabolism, nerve and muscle function.

Sources: Fish, Squash seeds Walnuts, wheat germ & bran, Almonds, Barley, Beans, Black fish, Bone marrow, Cabbage, Carrots, Cashew nuts, Goat cheese, Corn, Egg yolk, Lentils, Oats, Olives, Pecans, Pumpkin seeds, Rice brown- bran polishing, Rye, Sesame seeds,


Good for providing dietary energy without raising cholesterol levels.

Sources: Corn oil, Fish oil, Safflower seed oil, Sunflower seed oil, Sesame oil, Soybean oil, Walnuts.


Good for muscles, heart, kidneys, etc. Helps regulate fluid balance. Needed for nerve and muscle function and metabolism. May prevent high blood pressure and stroke. Good for people who have excessive sweating

Sources: Almonds, Anise seeds, Apples, Apple cider vinegar, Apple peelings, Apricots-dried, Asparagus, Bananas, Beans, Beet root, Black cherries, Blueberries, Broccoli, Brussels sprouts, Carrots, Cashews, Collard greens, Cucumbers, Currants, Dandelion Dates, Egg white beaten, Figs-dried, Fish, Goat milk, Grapes, Kale, Lentils, Lettuce, Olives, Parsley, Parsnips, Peaches, Pears-dried, Pecans, Potato peeling, Raisins, Rice bran polishing, Sesame seeds, Soy milk, Soybeans-dried, Sunflower seeds, Tomatoes, Turnips, Walnuts, Watercress, Wheat bran-germ.

High Potassium foods


Good for immune system. It is one anti-oxidant. Works with vitamin E to prevent breakdown of fats and body chemicals. May help prevent cancer, improve the immune system.

Sources: Brazil nuts, Brewer's yeast, Broccoli Brown rice, Chicken, Garlic, Molasses, onions, Salmon, Tuna, Turkey, Wheat germ, Whole grains.


Good for skin, hair, nails, nerves, bones, teeth

Sources of silicon: Alfalfa tea, Apples, Apricots, Asparagus, Bananas, Barley, Beans, Beet root, Cabbage, Carrots, Cauliflower, Celery, Cherries, Corn, Cucumbers, Dandelion greens, Dates, Figs, Grains, Horseradish, Lettuce, Nectarines, Oats, Onions, Parsnips, Plums, Pumpkin, Raisins, Rice bran polishing, Rice brown, Spinach, Sprouted seeds, Strawberries, Sunflower seeds, Sweet potatoes, Tomatoes, Turnips, Watermelon & seeds, Wheat bran, Wheat germ, Whole wheat


Good for joints, stomach, lymph

Sources of sodium: Apples, Apricot, Asparagus, Barley, Beet greens, Cabbage, Carrot, Celery, Chickpeas, Dandelion greens, Dates, Egg yolks, Figs, Fish, Garlic, Goat cheese, Goat milk, Horseradish, Kale, Lentils, Mustard greens, Okra (Bhindi), Olives, Parsley, Peas-dried, Peppers dried, Prunes, Raisins, Sesame seeds, Spinach, Strawberries, Sunflower seeds, Turnips.


Good for brain, nervous system, blood, liver

Sources of sulfur: Artichoke, Horseradish, Kale, Leeks, Lettuce, Beans, Mustard greens, Oats, Okra (bhindi), Onions, Parsnips, Tomatoes, Turnip, Asparagus, Avocados, Black Brazil nuts, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Celery, Chestnuts, Chicory, Chives, Corn, Cucumber, currants, Dill, Figs-dried, Peas, Potatoes, Radishes, Savoy cabbage, Soybeans.

VITAMIN B-1(Thiamine): :

Good for converting food into energy, nerve functions, growth.

Sources of thiamine: Beans, Nuts, Seeds, Wheat germ, whole grains.

VITAMIN B-2(Riboflavin): :

Good for keeping red blood cells healthy, makes hormones, releases energy.

Sources of riboflavin: Dairy products, meats, poultry, whole grains and green vegetables such as asparagus, broccoli, spinach. and turnip greens.

VITAMIN B-3(Niacin): :

Good for healthy digestive system, blood circulation, nerve function, appetite, releases energy.

Sources of niacin: Dried beans, Fish, Peas, Poultry, Whole grains, .

VITAMIN B-5(Pantothenic Acid): :

Good for converting food into energy, necessary to make red blood cells, important hormones, vitamin D.

Sources sources of vitamin B-5: Almost all foods.

VITAMIN B-6(Pyridoxine): :

Good for converting food into energy, keeping red blood cells healthy, makes antibodies, maintains nerve function, enhances immune system, helps prevent heart disease.

Sources: Eggs, Fish, Pork, Poultry, Whole grains. Sources: Dairy products, Eggs, Fish, Lean beef, Poultry .

VITAMIN B-12 (Cobalamin): :

Good for releasing energy from food, keeping red blood cells healthy, helps maintain the nervous system, enhances the immune system, helps prevent heart disease.


Good for gums, bones. Keeps gums, blood vessels and bones healthy, fights infections, promotes wound healing, helps iron absorption. May fight cancer of the throat, mouth, stomach and pancreas. Reduces effects of common cold.

Sources of vitamin C: Onions, mangoes, Asparagus, Avocados, Broccoli, Brussels sprouts, Cantaloupes, S Collards, Currants, Grapefruit, Green Peas, Kale, Lemons, Mustard greens, Oranges, Papaya, Parsley, Peppers, Pineapple, Radishes, Rosehips, Spinach, M Strawberries, Tomatoes, Turnip greens, Turnips, Watercress, Swiss Chard.

Vitamin D: :

Good for bones. Enhances calcium absorption. Prevents rickets, a bone disease. May help prevent osteoporosis (weak bones).

Sources of vitamin D: Alfalfa, Butter, Canola oil, Cod liver oil, Egg yolk, Goat milk, Oatmeal, Olive oil, Peanut oil, Salmon, Sunshine, Sweet potatoes, Tuna.


Good for eyes, heart, lung, etc. Helps form and protect cells. Prevents an eye disorder in premature infants. May protect against some cancers, heart disease, lung damage and cataracts. Sources of vitamin E:

Brown rice, Cornmeal, Dry beans, Eggs, Goats milk, Green leafy vegetables, Nuts, Oatmeal, Wheat germ,


Good for formation of blood clot

Sources of vitamin K: Cereals, Alfalfa, Blackstrap molasses, Cauliflower, Liver, Oatmeal, Safflower oil, Soybeans, Wheat,


Good for digestion and metabolism. May help prevent the growth of cells associated with cancer.

Sources of zinc: Brewer's yeast, Egg yolks, Fish, Lima beans, Liver Mushrooms, Oatmeal, Oysters, Pecans, Poultry items, Pumpkin seeds, Soy lecithin, Soybeans, Sunflower seeds, Wheat germ, Whole grains.

Information from: Ekhard E. Zeigler and L.J Filer, Jr, Eds. Present Knowledge in Nutrition, 7th Edition. Washington DC: 1996.