Utilize this handout to ensure the addition of nutrient-dense foods into your diet. These nutrients are essential for optimal health, and there are many delicious foods that provide them abundantly.
Vitamin A
■Liver
■Egg yolks
■Cod liver oil
Vitamin D
■Sunshine (not a food but the best source of Vitamin D)
■Cod liver oil
■Fatty fish like sardines, tuna,mackerel, and salmon
■Shellfish (oysters,clams, shrimp, etc.)
Magnesium
■Dark leafy greens (e.g.spinach, swiss chard)
■Nuts and seeds (especially pumpkin seeds)
■Fish
■Avocados
■Yogurt
■Bananas
■Dark chocolate
■Molasses
■Figs
Vitamin K2
■Grass fed dairy
■Poultry liver (especially goose)
■Natto (fermented soybeans)
Vitamin C
■Citrus fruit
■Bell peppers
■Dark leafy greens
■Kiwi
■Broccoli
■Berries
■Tomatoes
■Papaya
■Brussels sprouts
■Cantaloupe
Iodine
■Seaweed
■Fish
■Shellfish
■Potatoes
■Cranberries
■Organic dairy Products
