Good for

Signs of deficiency

RDA

Good sources

Poisoning

Destroyed by

Eyesight, growth, appetite and taste.

Night-blindness.

900milligrams

Liver, fish-liver oil, carrots, green leafy vegetables, egg yolks, enriched margarine, milk products, yellow fruits.

This vitamin is fat-soluble and so is stored in the body for a long time, especially in pregnancy. An overdose may be dangerous.

Fatty acids.

Serving
Size

Cals

Amount
(IU)

DV
(%)

Nutrient
Density

Rating

Carrots, raw

1 cup

52.5

34317.40

686.3

235.5

excellent

Spinach, boiled

1 cup

41.4

14742.00

294.8

128.2

excellent

Turnip greens, cooked

1 cup

28.8

7917.12

158.3

99.0

excellent

Kale, boiled

1 cup

36.4

9620.00

192.4

95.1

Excellent

Parsley, fresh

2 tbs

2.7

631.80

12.6

84.2

Excellent

Bell peppers, red, raw, slices

1 cup

24.8

5244.00

104.9

76.0

Excellent

Mustard greens, boiled

1 cup

21.0

4243.40

84.9

72.7

Excellent

Romaine lettuce

2 cup

15.7

2912.00

58.2

66.9

Excellent

Calf's liver, braised

4 oz-wt

187.1

30485.26

609.7

58.7

Excellent

Swiss chard, boiled

1 cup

35.0

5493.25

109.9

56.5

Excellent

Sweet potato, baked, with skin

1 each

95.4

13107.70

262.2

49.5

Excellent

Cayenne pepper, dried

2 tsp

11.2

1470.24

29.4

47.3

Excellent

Collard greens, boiled

1 cup

49.4

5945.10

118.9

43.3

Excellent

Cantaloupe, cubes

1 cup

56.0

5158.40

103.2

33.2

Excellent

Winter squash, baked, cubes

1 cup

80.0

7291.85

145.8

32.8

Excellent

Good for

Signs of deficiency

RDA

Good sources

Poisoning

Destroyed by

Nervous system, digestion, muscles, heart, alcohol-damaged nerve tissues.

Tingling in fingers and toes, confusion, difficulties in maintaining balance, loss of appetite, exhaustion, weakened powers of concentration.

600mg

Liver, yeast, rice, wholemeal products, peanuts, pork, milk.

No danger. It dissolves in water, so any excess is passed in urine.

High temperatures, alcohol and coffee.

Serving
Size

Cals

Amount
(mg)

DV
(%)

Nutrient
Density

Rating

Calf's liver, braised

4 oz-wt

187.1

10.80

72.0

6.9

very good

Crimini mushrooms, raw

5 oz-wt

31.2

1.56

10.4

6.0

very good

Spinach, boiled

1 cup

41.4

1.37

9.1

4.0

very good

Beef tenderloin, lean, broiled

4 oz-wt

240.4

6.33

42.2

3.2

Good

Lamb loin, roasted

4 oz-wt

229.1

4.60

30.7

2.4

Good

Summer squash, cooked, slices

1 cup

36.0

0.70

4.7

2.3

Good

Asparagus, boiled

1 cup

43.2

0.76

5.1

2.1

Good

Miso

1 cup

70.8

1.14

7.6

1.9

Good

Swiss chard, boiled

1 cup

35.0

0.58

3.9

2.0

Good

Collard greens, boiled

1 cup

49.4

0.80

5.3

1.9

Good

Good for

Signs of deficiency

RDA

Good sources

Poisoning

Strong bones and teeth, nerve function, muscle contraction, blood clotting.

Poor teeth and brittle bones.

800mg

Milk, cheese, butter, yoghurt and green leafy vegetables.

High doses can lead to headaches, stomach pain, high blood pressure and diarrhoea. Excess calcium can be deposited as kidney and gall bladder stones.

Serving
Size

Cals

Amount
(mg)

DV
(%)

Nutrient
Density

Rating

Basil, dried, ground

2 tsp

7.5

63.40

6.3

15.2

very good

Dill weed

2 tsp

5.1

35.68

3.6

12.7

Good

Turnip greens, cooked

1 cup

28.8

197.28

19.7

12.3

Excellent

Thyme, dried, ground

2 tsp

7.9

54.16

5.4

12.3

very good

Spinach, boiled

1 cup

41.4

244.80

24.5

10.6

Excellent

Oregano, dried, ground

2 tsp

9.2

47.28

4.7

9.3

Good

Mustard greens, boiled

1 cup

21.0

103.60

10.4

8.9

Excellent

Cinnamon, ground

2 tsp

11.8

55.68

5.6

8.5

very good

Collard greens, boiled

1 cup

49.4

226.10

22.6

8.2

Excellent

Kelp (sea vegetable)

0.25 cup

8.6

33.60

3.4

7.0

Good

Rosemary, dried

2 tsp

7.3

28.16

2.8

7.0

Good

Blackstrap molasses

2 tsp

32.1

117.53

11.8

6.6

very good

Swiss chard, boiled

1 cup

35.0

101.50

10.2

5.2

very good

Yogurt, low-fat

1 cup

155.1

447.37

44.7

5.2

very good

Romaine lettuce

2 cup

15.7

40.32

4.0

4.6

Good

Kale, boiled

1 cup

36.4

93.60

9.4

4.6

very good

Mozzarella cheese, part-skim, shredded

1 oz-wt

72.1

183.06

18.3

4.6

very good

Celery, raw

1 cup

19.2

48.00

4.8

4.5

Good

Cow's milk, 2%

1 cup

121.2

296.70

29.7

4.4

very good

Cloves, dried, ground

2 tsp

14.2

28.40

2.8

3.6

Good

Goat's milk

1 cup

167.9

325.74

32.6

3.5

very good

Broccoli, steamed

1 cup

43.7

74.72

7.5

3.1

Good

Sesame seeds

0.25 cup

206.3

351.00

35.1

3.1

Good

Fennel, raw, sliced

1 cup

27.0

42.64

4.3

2.8

Good

Cabbage, shredded, boiled

1 cup

33.0

46.50

4.7

2.5

Good

Good for

Signs of deficiency

RDA

Good sources

Poisoning

Converting energy from food, cell repair, building strong bones, teeth and muscles, regulating body temperature.

Muscle spasms, and has been associated with heart disease, diabetes, high blood pressure and weak bones.

130mg

Green leafy vegetables, wholegrains and nuts.

High doses can cause diarrhoea

Serving
Size

Cals

Amount
(mg)

DV
(%)

Nutrient
Density

Rating

Swiss chard, boiled

1 cup

35.0

150.50

37.6

19.4

Excellent

Spinach, boiled

1 cup

41.4

156.60

39.1

17.0

Excellent

Kelp (sea vegetable)

0.25 cup

8.6

24.20

6.0

12.7

very good

Basil, dried, ground

2 tsp

7.5

12.68

3.2

7.6

Good

Summer squash, cooked, slices

1 cup

36.0

43.20

10.8

5.4

very good

Coriander seeds

2 tsp

9.9

11.00

2.8

5.0

Good

Turnip greens, cooked

1 cup

28.8

31.68

7.9

4.9

very good

Mustard greens, boiled

1 cup

21.0

21.00

5.3

4.5

very good

Pumpkin seeds, raw

0.25 cup

186.7

184.58

46.1

4.5

very good

Blackstrap molasses

2 tsp

32.1

29.38

7.3

4.1

very good

Good for

Signs of deficiency

RDA

Good sources

Poisoning

• Help your body utilize several key nutrients such as biotin, thiamin, ascorbic acid, and choline
• Keep your bones strong and healthy
• Help your body synthesize fatty acids and cholestorol
• Maintain normal blood sugar levels
• Promote optimal function of your thyroid gland
• Maintain the health of your nerves
• Protect your cells from free-radical damage

• Nausea
• Vomiting
• Poor glucose tolerance (high blood sugar levels)
• Skin rash
• Loss of hair color
• Excessive bone loss
• Low cholesterol levels
• Dizziness
• Hearing loss
• Reproductive system difficulties

1.5mg

Lean red meat, oily fish, egg yolks, green leafy vegetables, nuts, wholegrains and wholewheat.

Although symptoms of manganese toxicity do not typically appear even at high levels of dietary intake, in severe cases of excessive manganese consumption individuals can develop a syndrome called "manganese madness," characterized by hallucinations, violent acts, and irritability. Overconsumption of manganese is also associated with impotency. Manganese toxicity is most likely to occur in people with chronic liver disease, as the liver plays an important role in eliminating excess manganese from the body.

BEST SOURCES

Serving
Size

Cals

Amount
(mg)

DV
(%)

Nutrient
Density

Rating

Cloves, dried, ground

2 tsp

14.2

1.32

66.0

83.7

Excellent

Cinnamon, ground

2 tsp

11.8

0.76

38.0

57.8

Excellent

Romaine lettuce

2 cup

15.7

0.71

35.5

40.8

Excellent

Spinach, boiled

1 cup

41.4

1.68

84.0

36.5

Excellent

Pineapple

1 cup

76.0

2.56

128.0

30.3

Excellent

Thyme, dried, ground

2 tsp

7.9

0.24

12.0

27.3

Excellent

Turmeric, powder

2 tsp

16.0

0.36

18.0

20.2

Excellent

Black pepper

2 tsp

10.9

0.24

12.0

19.9

Excellent

Collard greens, boiled

1 cup

49.4

1.07

53.5

19.5

Excellent

Raspberries

1 cup

60.3

1.24

62.0

18.5

Excellent

Good for

Signs of deficiency

RDA

Good sources

Poisoning

• Protect cells from free-radical damage
• Enable your thyroid to produce thyroid hormone
• Help lower your risk of joint inflammation

• Weakness or pain in the muscles
• Discoloration of the hair or skin
• Whitening of the fingernail beds

.

30mcg

Excellent sources of selenium include button mushrooms, shiitake mushrooms, cod, shrimp, snapper, tuna, halibut, calf's liver, and salmon..

Nausea, vomiting, hair loss, skin lesions, abnormalities in the beds of the fingernails, and fingernail loss can all be symptomatic of selenium toxicity. Levels of selenium necessary to trigger these toxicity symptoms aren't usually obtained from food

Serving
Size

Cals

Amount
(mcg)

DV
(%)

Nutrient
Density

Rating

Crimini mushrooms, raw

5 oz-wt

31.2

36.85

52.6

30.4

Excellent

Cod, baked/broiled

4 oz-wt

119.1

53.07

75.8

11.5

Excellent

Shrimp, steamed/boiled

4 oz-wt

112.3

44.91

64.2

10.3

Excellent

Snapper, baked/broiled

4 oz-wt

145.2

55.57

79.4

9.8

Excellent

Tuna, yellowfin, baked/broiled

4 oz-wt

157.6

53.07

75.8

8.7

Excellent

Halibut, baked/broiled

4 oz-wt

158.8

53.07

75.8

8.6

Excellent

Calf's liver, braised

4 oz-wt

187.1

57.84

82.6

7.9

Excellent

Mustard seeds

2 tsp

35.0

9.96

14.2

7.3

very good

Salmon, chinook, baked/broiled

4 oz-wt

261.9

53.07

75.8

5.2

Excellent

Egg, whole, boiled

1 each

68.2

13.55

19.4

5.1

very good

Good for

Signs of deficiency

RDA

Good sources

Poisoning

• Help your body utilize iron
• Reduce tissue damage caused by free radicals
• Maintain the health of your bones and connective tissues
• Help your body produce the pigment called melanin
• Keep your thyroid gland functioning normally
• Preserve the myelin sheath that surrounds and protects your nerves

.

• Iron deficiency anemia
• Blood vessels that rupture easily
• Bone and joint problems
• Elevated LDL cholesterol and reduced HDL cholesterol levels
• Frequent infections
• Loss of hair or skin color
• Fatigue and weakness
• Difficulty breathing and irregular heart beat
• Skin sores

.

440mcg

Excellent food sources of copper include calf's liver, crimini mushrooms, turnip greens and blackstrap molasses.

Excessive intake of copper can cause abdominal pain and cramps, nausea, diarrhea, vomiting, and liver damage. In addition, some experts believe that elevated copper levels, especially when zinc levels are also low, may be a contributing factor in many medical conditions including schizophrenia, hypertension, stuttering, autism, fatigue, muscle and joint pain, headaches, childhood hyperactivity, depression, insomnia, senility, and premenstrual syndrome.

BEST SOURCES

Serving
Size

Cals

Amount
(mg)

DV
(%)

Nutrient
Density

Rating

Calf's liver, braised

4 oz-wt

187.1

9.01

450.5

43.3

Excellent

Crimini mushrooms, raw

5 oz-wt

31.2

0.71

35.5

20.5

Excellent

Turnip greens, cooked

1 cup

28.8

0.36

18.0

11.3

Excellent

Blackstrap molasses

2 tsp

32.1

0.28

14.0

7.8

Excellent

Swiss chard, boiled

1 cup

35.0

0.29

14.5

7.5

very good

Spinach, boiled

1 cup

41.4

0.31

15.5

6.7

very good

Sesame seeds

0.25 cup

206.3

1.48

74.0

6.5

very good

Mustard greens, boiled

1 cup

21.0

0.12

6.0

5.1

very good

Kale, boiled

1 cup

36.4

0.20

10.0

4.9

very good

Summer squash, cooked, slices

1 cup

36.0

0.19

9.5

4.8

very good

Good for

Signs of deficiency

RDA

Good sources

Poisoning

Red blood cells and muscle function, white blood cells and the immune system.

Tiredness, irritability, difficulties concentrating.

10mg

Lean red meat, oily fish, egg yolks, green leafy vegetables, nuts, wholegrains and wholewheat.

Iron is stored in the body and high doses (over 17mg) can lead to constipation, vomiting, nausea and diarrhoea. Very high doses can be fatal.

Serving
Size

Cals

Amount
(mg)

DV
(%)

Nutrient
Density

Rating

Thyme, dried, ground

2 tsp

7.9

3.56

19.8

44.9

Excellent

Dill weed

2 tsp

5.1

0.98

5.4

19.4

very good

Cumin seeds

1 tsp

7.5

1.32

7.3

17.6

very good

Parsley, fresh

2 tbs

2.7

0.46

2.6

17.0

good

Basil, dried, ground

2 tsp

7.5

1.28

7.1

17.0

very good

Spinach, boiled

1 cup

41.4

6.43

35.7

15.5

excellent

Cinnamon, ground

2 tsp

11.8

1.72

9.6

14.5

very good

Oregano, dried, ground

2 tsp

9.2

1.32

7.3

14.4

very good

Turmeric, powder

2 tsp

16.0

1.88

10.4

11.7

excellent

Black pepper

2 tsp

10.9

1.24

6.9

11.4

very good

Good for

Signs of deficiency

RDA

Good sources

Poisoning

• Help your muscles and nerves function properly
• Maintain the proper electrolyte and acid-base balance in your body
• Help lower your risk of high blood pressure

• Muscle weakness
• Confusion
• Irritability
• Fatigue
• Heart problems
• Chronic diarrhea
• Regular, intense exercise
• Use of certain diuretics

3.8g

Potassium is found abundantly in many foods, and is especially easy to obtain in fruits and vegetables. Excellent sources of potassium include chard, button mushrooms, and spinach.

Elevated blood levels of potassium can be toxic, and may cause an irregular heartbeat or even heart attack. Under most circumstances, the body maintains blood levels of potassium within a tight range, so it is not usually possible to produce symptoms of toxicity through intake of potassium-containing foods and/or supplements.However, high intakes of potassium salts (potassium chloride and potassium bicarbonate) may cause nausea, vomiting, diarrhea, and/or ulcers.

Serving
Size

Cals

Amount
(mg)

DV
(%)

Nutrient
Density

Rating

Swiss chard, boiled

1 cup

35.0

960.75

27.4

14.1

excellent

Romaine lettuce

2 cup

15.7

324.80

9.3

10.7

very good

Crimini mushrooms, raw

5 oz-wt

31.2

635.04

18.1

10.5

excellent

Spinach, boiled

1 cup

41.4

838.80

24.0

10.4

excellent

Celery, raw

1 cup

19.2

344.40

9.8

9.2

very good

Basil, dried, ground

2 tsp

7.5

103.00

2.9

7.0

good

Mustard greens, boiled

1 cup

21.0

282.80

8.1

6.9

very good

Fennel, raw, sliced

1 cup

27.0

360.18

10.3

6.9

very good

Broccoli, steamed

1 cup

43.7

505.44

14.4

6.0

very good

Winter squash, baked, cubes

1 cup

80.0

895.85

25.6

5.8

very good

Good for

Signs of deficiency

RDA

Good sources

Poisoning

• Help maintain normal blood sugar and insulin levels
• Support normal cholesterol levels

• Hyperinsulinemia (elevated blood levels of insulin)
• High blood pressure
• High triglyceride levels
• High blood sugar levels
• High cholesterol levels
• Insulin resistance
• Low HDL cholesterol

15mcg

Romaine lettuce is an excellent source of chromium while onions and tomatoes are very good sources of this mineral. Other food sources of chromium include brewer's yeast, oysters, liver, whole grains, bran cereals, and potatoes. Many people do not get enough chromium in their diet due to food processing methods that remove the naturally occuring chromium in commonly consumed foods.

In 2001, the Institute of Medicine at the National Academy of Sciences conducted a thorough review of the chromium research and concluded that excessive intake of chromium from foods or supplements is not associated with any adverse effects

Serving
Size

Cals

Amount
(mcg)

DV
(%)

Nutrient
Density

Rating

Romaine lettuce

2 cup

15.7

15.68

13.1

15.0

excellent

Onions, raw

1 cup

60.8

24.80

20.7

6.1

very good

Tomato, ripe

1 cup

37.8

9.00

7.5

3.6

very good

Signs of deficiency

RDA

Good sources

Poisoning

Help ensure proper thyroid gland functioning

• Goiter (enlargement of the thyroid gland)
• Fatigue
• Weakness
• Depression
• Weight gain

.

14mg

Concentrated food sources of iodine include sea vegetables, yogurt, cow's milk, eggs, strawberries and mozzarella cheese..

It is difficult to take in too much iodine from food sources alone. Accidental overdose of iodine from medications or supplements in amounts exceeding one gram may cause burning in the mouth, throat and stomach and/or abdominal pain, nausea, vomiting, dirarrhea, weak pulse, and coma.

Serving
Size

Cals

Amount
(mcg)

DV
(%)

Nutrient
Density

Rating

Kelp (sea vegetable)

0.25 cup

8.6

415.00

276.7

579.1

excellent

Yogurt, low-fat

1 cup

155.1

87.22

58.1

6.8

very good

Cow's milk, 2%

1 cup

121.2

58.56

39.0

5.8

very good

Egg, whole, boiled

1 each

68.2

23.76

15.8

4.2

very good

Strawberries

1 cup

43.2

12.96

8.6

3.6

very good

Mozzarella cheese, part-skim, shredded

1 oz-wt

72.1

10.09

6.7

1.7

good

Good for

Signs of deficiency

RDA

Good sources

• Reduce inflammation throughout your body
• Keep your blood from clotting excessively
• Maintain the fluidity of your cell membranes
• lower the amount of lipids (fats such as cholesterol and triglycerides) circulating in the bloodstream

• Depression
• Cardiovascular Disease
• Type 2 Diabetes
• Fatigue
• Dry, itchy skin
• Brittle hair and nails
• Inability to concentrate
• Joint pain

.

2g

Salmon, flax seeds and walnuts are excellent food sources of omega 3 fatty acids.

Serving
Size

Cals

Amount
(g)

DV
(%)

Nutrient
Density

Rating

Flaxseeds

2 tbs

95.3

3.51

140.4

26.5

excellent

Cloves, dried, ground

2 tsp

14.2

0.20

8.0

10.1

very good

Walnuts

0.25 cup

163.5

2.27

90.8

10.0

excellent

Oregano, dried, ground

2 tsp

9.2

0.12

4.8

9.4

good

Salmon, chinook, baked/broiled

4 oz-wt

261.9

2.09

83.6

5.7

excellent

Cauliflower, boiled

1 cup

28.5

0.21

8.4

5.3

very good

Mustard seeds

2 tsp

35.0

0.20

8.0

4.1

very good

Cabbage, shredded, boiled

1 cup

33.0

0.17

6.8

3.7

very good

Romaine lettuce

2 cup

15.7

0.08

3.2

3.7

good

Broccoli, steamed

1 cup

43.7

0.20

8.0

3.3

good

Brussel sprouts, boiled

1 cup

60.8

0.26

10.4

3.1

good

Winter squash, baked, cubes

1 cup

80.0

0.34

13.6

3.1

good

Tofu, raw

4 oz-wt

86.2

0.36

14.4

3.0

good

Summer squash, cooked, slices

1 cup

36.0

0.15

6.0

3.0

good

Halibut, baked/broiled

4 oz-wt

158.8

0.62

24.8

2.8

good

Collard greens, boiled

1 cup

49.4

0.18

7.2

2.6

good

Spinach, boiled

1 cup

41.4

0.15

6.0

2.6

good

Kale, boiled

1 cup

36.4

0.13

5.2

2.6

good

Soybeans, cooked

1 cup

297.6

1.03

41.2

2.5

good

Shrimp, steamed/boiled

4 oz-wt

112.3

0.37

14.8

2.4

good

Turnip greens, cooked

1 cup

28.8

0.09

3.6

2.3

good

Cod, baked/broiled

4 oz-wt

119.1

0.32

12.8

1.9

good

Strawberries

1 cup

43.2

0.11

4.4

1.8

good

Green beans, boiled

1 cup

43.8

0.11

4.4

1.8

good

Snapper, baked/broiled

4 oz-wt

145.2

0.36

14.4

1.8

good

Scallops, baked/broiled

4 oz-wt

151.7

0.35

14.0

1.7

good

Tuna, yellowfin, baked/broiled

4 oz-wt

157.6

0.33

13.2

1.5

good