what nutrients are in my food?

Food is a core component of life as most of us know – we truly wouldn’t be able to survive without it! The nutrients within foods are what provide us with all of our energy, keep our bodies functioning at top performance, and put a smile on our face if everything is in check. It’s when our bodies are lacking specific nutrients that we begin to feel and see the negative effects, some more severe than others.

While there are a surplus of supplements available that contain the essential vitamins & minerals, the purest form of these nutrients will always be found in food, which can often be overlooked and forgotten about! To help navigate your way through this, I’ve included a table below containing some of the essential nutrients and the top food sources where they can be found.

Any questions? Feel free to reach out!

Nutrient	Top Food Sources
Vitamin A, retinol	Cod-liver oil, Liver
Vitamin B1 (thiamine)	Organ meat, seeds, nuts
Vitamin B2 (riboflavin)	Liver, greens
Vitamin B3 (niacin)	Liver, chicken
Vitamin B6 (pyridoxine)	Fish, greens
Vitamin B12 (cobalamin)	Liver, shellfish
Vitamin C	Greens, citrus
Vitamin E	Nuts, seeds, avocado
Iron	Organ meat, greens, molasses
Copper	Organ meat, shellfish, nuts, seeds
Zinc	Liver, shellfish, nuts, seeds
Iodine	Seaweed, seafood, iodized sea salt
Magnesium	Greens, raw soaked nuts, seaweed
Selenium	Brazil nuts, sunflower seeds, seafood, seaweed
Lycopene, lutein, zeaxanthin, alpha- and beta- carotene, beta- cryptoxanthin	Brightly colored vegetables and berries
Carnitine	Heart, kidney, liver, beef, and all other meats, including poultry
Lipoic acid	Heart, kidney, liver
Coenzyme Q	Heart, kidney, liver
Creatine	Organ meat, wild game
Pantothenic acid (vitamin B5)	Liver, mushrooms, avocado
Vitamin K	Greens
Alpha-linolenic fatty acid (vegetarian form of omega-3 fatty acids)	Walnut, flax, and hemp oils
Omega-3 fatty acids, eicosapentaenoic acid, docosahexaenoic acid (animal forms of omega-3 fatty acid)	Wild herring, salmon, grass-fed meats
Omega-6 fatty acids	Seeds and nuts; organ meat, meat
Gamma-linolenic fatty acid	Borage, primrose, hemp oil