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!


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


Organ meat, greens, molasses


Organ meat, shellfish, nuts, seeds


Liver, shellfish, nuts, seeds


Seaweed, seafood, iodized sea salt


Greens, raw soaked nuts, seaweed


Brazil nuts, sunflower seeds, seafood, seaweed

Lycopene, lutein, zeaxanthin, alpha- and beta- carotene, beta- cryptoxanthin

Brightly colored vegetables and berries


Heart, kidney, liver, beef, and all other meats, including poultry

Lipoic acid

Heart, kidney, liver

Coenzyme Q

Heart, kidney, liver


Organ meat, wild game

Pantothenic acid (vitamin B5)

Liver, mushrooms, avocado

Vitamin K


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


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