Your quick guide to nutrients...

Have you often wondered what nutrients are in the foods you are eating?

Do you want to get more iron or folate into your diet and don't know what to eat?

I am briefly going to go through a few sources of common vitamins and minerals to help you make better decisions about what foods to include on your plate.

The following list contains foods with the highest source of...

Vitamin A: carrots, liver, cod liver oil, squash

Vitamin D: salmon, cod liver oil, shiitake mushroom, egg yolk, oysters

Vitamin E: Hazelnuts, sunflower seeds, wheat germ oil

Vitamin K: Broccoli, spinach

Vitamin C: blackcurrants, red capsicum, berries, parsley, citrus fruits

Vitamin B1: pork, oats

Vitamin B2: lambs liver, almonds

Vitamin B3: Tuna, lambs liver

Vitamin B5: Tuna, beef liver

Vitamin B6: wheat germ, beef liver

Vitamin B12: tempeh, tuna, beef liver and kidney

Folate: Chicken liver, lentils

Potassium: Avocado, tuna, spinach

Calcium: sesame seeds, hard cheese, tofu

Magnesium: seeds, nuts whole grains

Sodium: chicken, fish, beef

Phosphorus: Milk, cheese

Zinc: oysters, cashews, crab

Iron: beef, chicken, pork, quinoa

Selenium: brazil nuts, salmon

Iodine: cod, yoghurt

Chromium: broccoli, eggs

Hopefully this is not too overwhelming for you. A good guide is to go by a little rule I like to call the 'plate divvy rule'.

1.) There should be a variety of colours on the plate

2.) There should be always green things on the plate

3.) Half the plate should be vegetables

4.) 1/4 of the plate should be protein

5.) 1/4 of the plate should be carbohydrates

You can adjust steps 3, 4 & 5 according to your needs.

Hope you find your quick guide to nutrients list useful! Stay tuned for more awesome blogs!!

Love to you all.

xxx