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 |