Manganese

Sources

  • Brown Rice
  • Nuts: Pecans, Almonds
  • Legumes: pinto, beans, navy beans, peanuts
  • Fruit: Pineapples, grapes, berries, kiwi

Deficiency

  • Iron and manganese fight for absorption. If you have high iron stores, you will probably have low...
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Magnesium

Sources:

  • Dark green leafy vegetables - spinach, broccoli
  • Legumes - black beans, kidney beans
  • Nuts and seeds - almonds, cashews
  • Avocado, banana
  • Meat - chicken and beef

 

Deficiency:

Common signs of low magnesium include eye twitches, leg...

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Calcium

Sources:

  • Vegetables: cabbage, kale, and broccoli
  • Seeds: sesame, poppy, chia
  • Nuts: almonds
  • Sardines and salmon with bones
  • Beans and lentils
  • Dairy is not a good source, calcium from broccoli is about 100 times more absorbable than dairy and...
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Vitamin K

Sources

  • Dark green leafy vegetables - spinach, broccoli, kale, lettuce
  • Other vegetables - carrot, pumpkin
  • Animal meat - poultry and swine
  • Fermented foods - natto
  • Nuts - pine nuts, cashews
  • Egg

 

Deficiency:

Generally, only found in women...

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Vitamin D

Sources:

  • Safe sunshine exposure. Note sunscreen blocks vitamin D absorption
  • Fatty fish especially cod liver oil
  • Egg yolk
  • Mushrooms, especially those grown under ultraviolet light

 

Deficiency:

This is extremely common these days, people...

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Vitamin A

Food sources of Vitamin A:

Animal meat - liver, cod liver oil, egg

Dairy products - ghee, butter, cheese

 

Food sources of beta carotene:

Fruit - rockmelon, apricot, papaya, mango

Vegetables - sweet potato, carrot, broccoli, kale, dandelion,...

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