(foods listed with most concentrated sources first)
Calcium
kelp, natural Swiss and cheddar cheeses, carob flour, dulse, collard and turnip greens, blackstrap molasses, almonds, brewer’s yeast, parsley, com tortillas (lime added), dandelion greens, Brazil nuts, goat milk, tofu, buttermilk, sunflower seeds, yogurt, beet greens, whole milk, buckwheat sprouts, sesame seeds, broccoli, cottage cheese, spinach, soybeans, pecans, wheat germ.
Magnesium
kelp, wheat germ, almonds, cashews, blackstrap molasses, brewer’s yeast, buckwheat, Brazil nuts, dulse, filberts, peanuts, whole-grain wheat, pecan, rye, tofu, beet greens, soybeans, spinach, brown rice
Phosphorus
brewer’s yeast, pumpkin seeds, squash seeds, wheat germ, sunflower seeds, Brazil nuts, sesame seeds, soybeans, almonds, cheddar cheese, pinto beans, peanuts, whole wheat, rye, cashews, liver
Sodium
kelp, green olives, dill pickles, ripe olives, sauerkraut, cheddar cheese, scallops, cottage cheese, lobster, chard, beet greens, buttermilk, celery, eggs, cod
Potassium
dulse, kelp, sunflower seeds, wheat germ, almonds, raisins, parsley, Brazil nuts, peanuts, dates, figs, avocado, pecans, yams, Swiss chard, soybeans, garlic, spinach, millet, brans, mushrooms, potato with skin, broccoli, banana, meats, winter squash, carrots, celery, radishes, cauliflower, asparagus
Iron
kelp, brewer’s yeast, blackstrap molasses, pumpkin and squash seeds, wheat germ, beef liver, sunflower seeds, millet, parsley, clams, almonds, prunes, cashews, lean beef, raisins, greens, Brazil nuts, Jerusalem artichoke, sesame seeds, pecans, eggs, lentils, peanuts, Iamb, tofu, green peas, brown rice
Iodine
seafood, kelp, iodized salt
Copper
oysters, Brazil nuts, soy lecithin, almonds, hazel nuts, walnuts, pecans, dry split peas, beef liver, buckwheat, peanuts, cod liver oil, Iamb chops
Manganese
pecans, Brazil nuts, almonds, barley, rye, buckwheat, dry split peas, whole wheat, walnuts, fresh spinach, peanuts, oats, raisins, turnip greens, rhubarb, beet greens, Brussels sprouts, oatmeal, cornmeal, millet, carrots, broccoli, brown. rice
Zinc
fresh oysters, ginger root, ground round steak, Iamb chops, pecans, dry split peas, Brazil nuts, beef liver, egg yolk, whole wheat, rye, oats, peanuts, lima beans, soy lecithin, almonds, walnuts, sardines, chicken, buckwheat, hazel nuts
Chromium
brewer’s yeast, beef, calf’s liver, whole-wheat bread, rye bread, fresh chili, oysters, potatoes, wheat germ, green peppers, eggs, chicken, apples
Selenium
butter, smoked herring, smelt, wheat germ, Brazil nuts, apple cider vinegar, scallops, barley, whole-wheat bread, lobster, shrimp, oats, clams, crabs, milk, cod, brown rice, steak, Iamb chops, turnips, molasses, garlic, barley