Best Food Sources of Selected Minerals

(foods listed with most concentrated sources first)

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.

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

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

kelp, green olives, dill pickles, ripe olives, sauerkraut, cheddar cheese, scallops, cottage cheese, lobster, chard, beet greens, buttermilk, celery, eggs, cod

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

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

seafood, kelp, iodized salt

oysters, Brazil nuts, soy lecithin, almonds, hazel nuts, walnuts, pecans, dry split peas, beef liver, buckwheat, peanuts, cod liver oil, Iamb chops

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

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

brewer’s yeast, beef, calfs liver, whole-wheat bread, rye bread, fresh chili, oysters, potatoes, wheat germ, green peppers, eggs, chicken, apples

butter, smoked herring, smelt, wheat germ, Brazil nuts, apple cider vinegar, scallops, barley, whole-wheat bread, lobster, shrirnp, oats, clams, crabs, milk, cod, brown rice, steak, Iamb chops, turnips, molasses, garlic, barley