Where do nutrients come from?

Nutrients come from food.

Some nutrients can be created inside the body, but essential nutrients must come from food because the body cannot make them or does not make enough. Today, more than 60% of the foods purchased at the grocery store are highly processed and lack essential nutrients. Although nutrients come from food, the typical American diet is lacking all the essential nutrients required for health – and humans are suffering the consequences.

 

SO WHY IS NUTRIENT DEFICIENCY SO COMMON?

 

Essential nutrients are naturally present in whole foods like fruit, vegetables, nuts and seeds, animal and animal products, and whole grains. Take a look at the sources for each essential nutrient listed below. Ironically, the most nutrient-dense foods are least likely to be consumed in the U.S.

 

Most Americans, 9 out of 10, do not eat foods that provide all of the essential nutrients required for a healthy body. The problem is that most people base their opinion of a “healthy” diet on calories, protein, and or carbohydrates rather than nutrients.  

 

The first step in better health is getting the essential nutrients your body needs.

 

 

NUTRIENTS IN FOOD – VITAMINS

 

 

Vitamin A – The Builder.

Good Sources (>20% DV) of Vitamin A per serving:

 

Vegetables: Winter squash, sweet potatoes, leafy greens.

Meat: beef and chicken liver, salmon and tuna.

 

Not a good source:

Fruits, Nuts and seeds, Grains.

 

Vitamin C (ascorbic acid) – The Damage Defender.

Good Source (>20% RDA) of Vitamin C per serving:

Fruits: cantaloupe, citrus fruits, mango, papaya, pineapple, and strawberries.

Vegetables: broccoli, brussels sprouts, cauliflower, green and red peppers, and spinach.

 

Not a good source

Nuts and seeds, Meat, Grains.

 

Vitamin D – The DNA Activator.

Good Source (>20% RDA) of Vitamin D per serving:

Vegetables: UV treated mushrooms

Meat: halibut, salmon, sardines, fish liver oil.

 

Not a good source:

Fruits, Nuts and seeds, Grains.

 

Vitamin E (tocopherol) – The Membrane Protector.

Good Sources (>20% RDA) of Vitamin E per serving:

Nuts and seeds: sunflower seeds, almonds, hazelnuts, nut and seed oils.

 

Not a good source

Fruits, Vegetables, Meats, and Grains.

 

Vitamin K (naphthoquinones) – The Coagulator.

Good Sources (>20% RDA) of Vitamin K per serving:

Fruits: prunes, kiwi.

Vegetables: leafy greens, broccoli, brussels sprouts, spinach, asparagus, green beans.

Meat: pork, chicken, beef liver.

 

Not a good source:

Nuts and seeds, Grains.

 

Vitamin B1 (thiamine) – The Energy Maker.

Good Sources (>20% RDA) of Vitamin B1 (Thiamine) per serving:

Vegetables: tomatoes, soybeans, kidney beans, potato, green peas.

Nuts and Seeds: almonds, cashews, sesame seeds, flax seeds.

Meat: pork, chicken, tuna, salmon.

Grains: fortified bread and cereal

 

Not a good source:

Fruits.

 

Vitamin B2 (riboflavin) – The Carbon Trader.

Good Sources (>20% RDA) of Vitamin B2 (riboflavin) per serving:

Vegetables: portabella mushrooms, kidney beans, soybeans, tomatoes, spinach.

Nuts and seeds: Almonds.

Meat: red and dark meat, salmon, tuna, milk, cheese, yogurt, eggs.

 

Not a good source:

Fruits, Grains.

 

Vitamin B3 (niacin) – The Hydrogen Transporter.

Good Sources (>20% RDA) of Vitamin B3 (niacin) per serving:

Vegetables: portabella mushroom.

Nuts and seeds: peanuts.

Meat: tuna, pork, chicken, beef, game.

Grains: fortified grains, brown rice.

 

Not a good source:

Fruits.

 

Vitamin B5 (pantothenic acid) – The Carbon Carrier.

Good Sources (>20% RDA) of Vitamin B5 (pantothenic acid) per serving:

Vegetables: shiitake mushroom, avocado.

Nuts and Seeds: sunflower seeds.

Meat: salmon, chicken, beef.

 

Not a good source:

Fruits, Grains.

 

Vitamin B6 (pyridoxine) – The Amino Acid Activator.

Good Sources (>20% RDA) of Vitamin B6 (pyrodoxine) per serving:

Fruits: banana, avocado, coconut meat.

Vegetables: sweet potatoes, yam, russet potato, soybeans.

Nuts and seeds: pistachios.

Meat: salmon, tuna chicken breast, fortified tofu, pork chops, beef.

 

Not a good source:

Grains.

 

Vitamin B7 (biotin) – The Starvation Saver.

Good Sources (>20% RDA) of Vitamin B7 (biotin) per serving:

Meat: organ meats, whole eggs.

 

Not a good source:

Fruits, Vegetables, Nuts and seeds, Grains.

 

Vitamin B9 (folic acid, folate) – The Carbon Trader.

Good Sources (>20% RDA) of Vitamin B9 (folic acid, folate) per serving:

Fruits: avocados.

Vegetables: Soybeans, beans, asparagus, leafy greens, peas, artichoke, broccoli.

Grains: fortified cereal grains.

 

Not a good source:

Nuts and seeds, Meat.

 

Vitamin B12 (cobalamin) – The Brain Protector.

Good Sources (>20% RDA) of Vitamin B12 (cobalamin) per serving:

Meat: All animal meat – beef, pork, poultry, game, seafood.

 

Not a good source:

Fruits, Vegetables, Nuts and seeds, Grains.

 

Choline (vitamin Bp) – The Membrane Maker.

Good Sources (>20% RDA) of Choline (vitamin Bp) per serving:

Meat: beef liver, whole eggs, beef, scallops.

 

Not a good source:

Fruits, Vegetables, Nuts and seeds, Grains.

 

 

NUTRIENTS IN FOOD – MINERALS

 

 

Calcium – The Bones.

Good Sources (>20% RDA) of Calcium per serving:

Vegetables: spinach, collard greens, turnip greens.

Meat: Fortified tofu and dairy, fortified milk substitutes, sardines, hard cheeses.

 

Not a good source:

Fruits, Nuts and seeds, Grains.

 

Magnesium – The Energy Activator.  

Good Sources (>20% RDA) of Magnesium per serving:

Fruits: coconut milk.

Vegetables: leafy greens, tempeh, beans, soybeans.

Nuts and seeds: cashews, sunflower seeds, chia seeds, brazil nuts. quinoa.

Meat: oysters, king crab,  mackerel, tuna.

Grains: brown rice, kamut, buckwheat, wheat germ, spelt, teff.

 

Manganese – The Oxygen Protector.

Good Sources (>20% RDA) of Manganese per serving:

Fruits: blueberries, pineapple, blackberries, raspberries, dried coconut meat, grapes, strawberries.

Vegetables: soybeans, sweet potato, yam, beans, lentils, leafy greens, okra.

Nuts and seeds: Hazelnuts, pecans, pumpkin seeds, macadamia nuts, quinoa, pecans, chia seeds, flax seeds, almonds.

Meat: mussels, clams, oysters.

Grains: teff, wheat germ, brown rice, oatmeal.

 

Selenium – The Hydrogen Peroxide Eliminator.

Good Sources (>20% RDA) of Selenium per serving:

Vegetables: shiitake mushrooms, soybeans.

Nuts and seeds: brazil nuts, chia seeds, sunflower seeds.

Meat: All seafood – tuna, oysters, clams, fish, and meat – eggs, milk, yogurt, pork, chicken, beef, game.

Grains: kamut, amaranth, barley.

 

Not a good source:

Fruits.

 

Chromium – Blood Sugar Regulator.

Good Sources (>20% RDA) of Chromium per serving:*

Fruits: pear.

Vegetables: broccoli.

Nuts and seeds: brazil nuts.

Meat: muscles.

 

Not a good source:

Grains

 

*Chromium is found in a wide variety of foods, including fruits, veggies, meats, seafood, herbs and spices, but most of these contain only 2 micrograms of chromium or less. DV for chromium is 35 micrograms per day (new DV).

 

Iron – The Oxygen transporter.

Good Sources (>20% RDA) of Iron per serving:

Fruits: coconut milk, passion fruit.

Vegetables: soybeans, beans, morel mushrooms, lentils, artichokes, swiss chard, kimchi.

Meat: oysters, beef, liver, clams, sardines.

Grains: amaranth, teff.

 

Not a good source:

Nuts and seeds.

 

Molybdenum – The Waste Remover.

Good Sources (>20% RDA) of Molybdenum per serving:

Fruits: tomatoes

Vegetables: lentils, peas, beans, soybeans.

Nuts and seeds: almonds, peanuts, cashews, chestnuts.

Meat: beef liver, whole eggs, beef, scallops, yogurt, cottage cheese.

Grains: oats, barley, whole grains.

 

Zinc – The Immune Factor.

Good Sources (>20% RDA) of Zinc per serving:

Vegetables: soybeans, adzuki bean.

Meat: oysters, beef, crab, pork, game, lobster, eel.

Grains: wheat germ.

 

Not a good source:

Fruits, Nuts and seeds.

 

Copper – The Brain Developer.

Good Sources (>20% RDA) of Copper per serving:

Fruits: canned tomato puree, coconut milk, avocados.

Vegetables: soybeans, sweet potatoes, adzuki beans, spirulina, beans, lentils, portabella, crimini mushrooms.

Nuts and seeds: cashews, sunflower seeds, hazelnuts, brazil nuts, walnuts.

Meat: oysters, crab, lobster, clams, octopus, salmon, squid.

Grains: teff, spelt.

 

Iodine – The Energizer.

Good Sources (>20% RDA) of Iodine per serving:*

Vegetables: seaweed, russet potato skin on.

Meat: cod, shrimp, milk, turkey.

*Iodized salt

 

Not a good source:

Fruits, Nuts and seeds, Grains.

 

Sodium – The Controller.

Good Sources (>20% RDA) of Sodium per serving:

 

Not a good source*

Fruits, Vegetables, Nuts and seeds, Meat, Grains.

 

*sodium intake comes from salt added to foods for preserving or flavor enhancement – of the salt consumed, 75% comes from packaged and processed foods. Sodium is a mineral to limit.

 

Chloride – The Digestor.

Good Sources (>20% RDA) of Chloride per serving:

 

Not a good source*

Fruits, Vegetables, Nuts and seeds, Meat, Grains.

 

*Most of the chloride in the diet comes from salt. Any processed food that is high in sodium will be high in chloride. Chloride is a mineral to limit.

 

Potassium – The Charger.

Good Sources (>20% RDA) of Potassium per serving:

Fruits: canned tomato puree, passion fruit, jackfruit, guava.

Vegetables: leafy greens, soybeans, yam, adzuki beans, avocado, beans, potato, squash, lentils.

Meat: clams, cod, salmon, tuna, fish, milk, pork.

 

Not a good source:

Nuts and seeds, Grains.

 

Phosphorus – The Cell Barrier.

Good Sources (>20% RDA) of Phosphorus per serving:

Fruits: coconut milk.

Vegetables: soybeans, adzuki beans, lentils, beans.

Nuts and seeds: pumpkin seeds, sunflower seeds, brazil nuts.

Meat: clams, sardines, oysters, crab, scallops, fish, chicken, pork, beef, milk, yogurt.

Grains: amaranth, wheat germ, teff, kamut.

 

 

NUTRIENTS IN FOOD – PROTEIN (Amino Acids) and FATS

 

 

Proteins (Amino Acids) – The Structure.

 

Good Sources (>20% RDA) of total protein per serving:

Vegetables: beans.

Grains: kamut, teff, spelt, amaranth.

 

Complete source (>20% RDA) all essential Amino Acids per serving:

Meat: all animal meats, dairy and seafood.

Vegetables: soy.

Nuts and seeds: quinoa.

 

Not a good source:

Fruits.

 

FATS (Fatty Acids)

 

Omega-3 Fatty Acids, also called linolenic acid – The Membrane Activators.

Good Sources (>20% AI) of Omega-3 per serving:

Vegetables: soybeans, navy beans.

Nuts and seeds: flax seed oil, chia seeds, hemp seeds, walnuts, walnut oil.

Meat: salmon, herring, tuna, sardines, clams, eel, anchovies, oysters, octopus.

 

Not a good source:

Fruits, Grains.

 

Omega-6 Fatty Acids also called linoleic acid – The Membrane Activators.

Good Sources (>20% AI) of Omega-6 per serving:*

Fruits: avocado.

Vegetables: soy, corn oil.

Nuts and seeds: most nuts and seeds whole and oils.

 

Not a good source:

Meat, Grains.

 

*Omega- 6 fatty acids are over consumed in the American diet – they come from cooking oils: sunflower, safflower, soy, sesame, and corn oils that are used to make process and fried foods.

 

 

NUTRIENTS IN FOOD – WATER and FIBER

 

 

Water – The Fluid of Life.

Good Source:*

Pure water

About 15.5 cups (3.7 liters) of fluids for men

About 11.5 cups (2.7 liters) of fluids a day for women

 

*Needs increase with physical activity.

 

Not a good source

Fruits, Vegetables, Nuts and seeds, Meat, Grains.

 

Fiber – Bacteria Food.

Good Sources (>20% RDA) of fiber per serving:

Fruits: avocado, raspberries, guava, blackberries, kiwi, red delicious apple.

Vegetables: beans, lentils, winter squash, peas, soybeans, collard greens, artichoke, yam.

Nuts and seeds: chia seeds, flax seeds, quinoa.

Grains: rye bread,  bulger, spelt, teff, barley, amaranth.

 

Not a good source:

Meat

 

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