Minerals

Nutrients	FRUITS	VEGETABLES	GREENS	GRAINS	SPICE & HERBS	OTHERS
Calcium	Oranges	Asparagus Broccoli Brussels sprouts Cabbage Celery Green beans Kale Leeks Mustard greens Romaine lettuce Turnip greens	Collard greens Fennel Spinach Swiss chard		Garlic Basil Cinnamon Cloves Cumin seeds Dill Oregano Rosemary Thyme	Sesame seeds
Magnesium	Cantaloupe Raspberries Strawberries Watermelon	Asparagus Beets Bell Peppers Broccoli Brussels sprouts Cauliflower Celery Cucumbers Eggplant Green beans Green peas Kale Leeks Mustard greens Romaine lettuce Tomatoes Turnip greens	Collard greens Fennel Spinach Swiss chard	Black beans Kidney beans Lima beans Navy beans Pinto beans Soybeans Brown rice Buckwheat Millet Oats Quinoa Rye Spelt Wheat	Basil Cloves Cumin seeds Dill Mustard seeds	Almonds Cashews Flaxseeds Pumpkin Seeds Sesame seeds Sunflower seeds
Phosphorus		Asparagus Beets Broccoli Brussels sprouts Carrots Cauliflower Green beans Green peas Kale Mustard greens Romaine lettuce Tomatoes Turnip greens	Collard greens Fennel Spinach Swiss chard	Black beans Dried peas Chickpeas Kidney beans Lentils Lima beans Navy beans Pinto beans Soybeans Barley Millet Oats Quinoa Rye Spelt	Garlic Mustard seeds	Almonds Cashews Flaxseeds Pumpkin Seeds Sesame seeds Sunflower seeds
Potassium	Apricots Bananas Cantaloupe Figs Grapefruit Grapes Kiwi Oranges Papaya Plums Prunes Raspberries Strawberries Watermelon	Asparagus Avocado Beets Bell Peppers Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Cucumbers Eggplant Green beans Green peas Kale Leeks Mustard greens Onions Potatoes Romaine lettuce Sweet potatoes Tomatoes Turnip greens Yams	Collard greens Fennel Spinach Swiss chard	Dried peas Kidney beans Lentils Lima beans Pinto beans Soyabeans	Basil Turmeric
Sodium
Chloride
Chromium
Copper	Pineapple Raspberries	Asparagus Beets Eggplant Green beans Green peas Kale Leeks Mustard greens Olives Romaine lettuce Sweet potatoes Tomatoes Turnip greens	Fennel Spinach Swiss chard	Chickpeas Kidney beans Lentils Lima beans Miso Soybeans Barley Buckwheat Spelt	Garlic Black pepper	Almonds Cashews Flaxseeds Peanuts Pumpkin Seeds Sesame seeds Sunflower seeds Walnuts
Iodine	Strawberries
Iron		Asparagus Beets Broccoli Brussels sprouts Cauliflower Green beans Green peas Kale Leeks Mustard greens Olives Romaine lettuce Tomatoes Turnip greens	Collard greens Fennel Spinach Swiss chard	Black beans Chickpeas Kidney beans Lentils Lima beans Navy beans Pinto beans Soybeans	Basil Black pepper Cumin seeds Dill Oregano Parsley Rosemary Thyme Turmeric	Pumpkin Seeds Sesame seeds
Fluoride
Manganese	Bananas Blueberries Cranberries Figs Grapes Pineapple Raspberries Strawberries	Asparagus Beets Bell Peppers Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Cucumbers Eggplant Green beans Green peas Kale Leeks Mustard greens Onions Potatoes Romaine lettuce Sweet potatoes Tomatoes Turnip greens Yams	Collard greens Fennel Spinach Swiss chard	Black beans Dried peas Chickpeas Kidney beans Lentils Lima beans Miso Navy beans Pinto beans Soybeans Barley Brown rice Buckwheat Corn Millet Oats Quinoa Rye Spelt Wheat	Garlic Basil Black pepper Cayenne pepper Cinnamon Cloves Cumin seeds Dill Mustard seeds Oregano Peppermint Thyme Turmeric	Almonds Cashews Flaxseeds Peanuts Pumpkin Seeds Sesame seeds Sunflower seeds Walnuts Soy sauce
Selenium		Asparagus Broccoli	Spinach	Barley Brown rice Oats	Garlic Mustard seeds	Sesame seeds Sunflower seeds
Zinc		Asparagus Green peas	Spinach Swiss chard	Miso Oats		Pumpkin Seeds Sesame seeds
Molybdenum		Asparagus Bell Peppers Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Cucumbers Eggplant Green beans Leeks Onions Romaine lettuce Tomatoes	Fennel	Black beans Dried peas Chickpeas Kidney beans Lentils Lima beans Pinto beans Soybeans
Choline		Asparagus Broccoli Brussels sprouts Cauliflower Green beans Green peas Tomatoes	Collard greens Spinach Swiss chard	Miso
Protein		Asparagus Broccoli Brussels sprouts Cauliflower Green beans Green peas Kale Mustard greens Tomatoes Turnip greens	Collard greens Spinach Swiss chard	Black beans Dried peas Chickpeas Kidney beans Lentils Lima beans Miso Navy beans Pinto beans Soybeans Spelt		Peanuts Pumpkin Seeds Soy sauce
Tryptophan	Apricots Plums	Asparagus Beets Bell Peppers Broccoli Brussels sprouts Cabbage Cauliflower Celery Cucumbers Eggplant Green beans Green peas Kale Mustard greens Onions Potatoes Romaine lettuce Sweet potatoes Tomatoes Turnip greens	Collard greens Spinach Swiss chard	Black beans Dried peas Chickpeas Kidney beans Lentils Lima beans Miso Navy beans Pinto beans Soybeans Barley Brown rice Buckwheat Millet Quinoa Rye Wheat	Garlic Basil Mustard seeds Oregano Thyme	Almonds Cashews Flaxseeds Peanuts Pumpkin Seeds Sunflower seeds Soy sauce
Fiber	Apples Apricots Bananas Blueberries Cantaloupe Cranberries Figs Grapefruit Kiwi Oranges Papaya Pears Pineapple Plums Prunes Raspberries Strawberries	Asparagus Avocado Bell Peppers Cauliflower Broccoli Brussels sprouts Cabbage Carrots Celery Eggplant Green beans Green peas Kale Leeks Mustard greens Olives Onions Potatoes Romaine lettuce Sweet potatoes Tomatoes Turnip greens Yams	Collard greens Fennel Spinach Swiss chard	Black beans Dried peas Chickpeas Kidney beans Lentils Lima beans Miso Navy beans Pinto beans Soybeans Barley Buckwheat Corn Oats Rye Spelt Wheat	Basil Black pepper Cayenne pepper Cinnamon Cloves Dill Oregano Rosemary Thyme Turmeric	Flaxseeds Sesame seeds
Omega-3	Raspberries Strawberries	Brussels sprouts Green beans Kale Romaine lettuce Turnip greens	Collard greens Spinach	Miso Soybeans	Cloves Mustard seeds	Flaxseeds Walnuts
Biotin			Swiss chard