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| micronutrients [2026/01/14 05:50] – goulash51 | micronutrients [2026/01/14 08:53] (current) – goulash51 | ||
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| | Vitamin E – Tocopherols | Avocado’s, | | Vitamin E – Tocopherols | Avocado’s, | ||
| | Vitamin K | Vitamin K is made in the body by bowel bacteria. Food sources: Alfalfa, broccoli, cabbage, eggs, kale, kelp, lettuce, liver, soybeans, spinach, fish, Brussels sprouts, green tea, blackstrap molasses and oats are all good sources, but highest of all are camembert and cheddar cheese. | | | Vitamin K | Vitamin K is made in the body by bowel bacteria. Food sources: Alfalfa, broccoli, cabbage, eggs, kale, kelp, lettuce, liver, soybeans, spinach, fish, Brussels sprouts, green tea, blackstrap molasses and oats are all good sources, but highest of all are camembert and cheddar cheese. | | ||
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| ^ Minerals | ^ Minerals | ||
| - | | Calcium | + | | Calcium |
| | Magnesium | Legumes, wholegrain cereals, nuts, brewer’s yeast, kelp, avocado, dark green vegetables, cocoa, soy flour, seeds, mineral and hard water, dairy products, fish, meat, and seafood. | | | Magnesium | Legumes, wholegrain cereals, nuts, brewer’s yeast, kelp, avocado, dark green vegetables, cocoa, soy flour, seeds, mineral and hard water, dairy products, fish, meat, and seafood. | | ||
| | Phosphorous | Meats, fish, chicken, turkey, milk, eggs, nuts, whole grains, pumpkin and sunflower seeds, sardines, almonds, peanuts, soybeans and peas. Phosphate additives in soft drinks and refined goods contain high levels of phosphorus but due to their low calcium levels they are in an imbalanced form and may contribute to toxicity. | | | Phosphorous | Meats, fish, chicken, turkey, milk, eggs, nuts, whole grains, pumpkin and sunflower seeds, sardines, almonds, peanuts, soybeans and peas. Phosphate additives in soft drinks and refined goods contain high levels of phosphorus but due to their low calcium levels they are in an imbalanced form and may contribute to toxicity. | | ||
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| | Zinc | Oysters, muscle and organ meats, eggs, seafood especially shellfish, whole grains, nuts, pumpkin seeds, sunflowers seeds, molasses, soy legumes, miso, tofu, brewers yeast, mushrooms and green beans. | | | Zinc | Oysters, muscle and organ meats, eggs, seafood especially shellfish, whole grains, nuts, pumpkin seeds, sunflowers seeds, molasses, soy legumes, miso, tofu, brewers yeast, mushrooms and green beans. | | ||
| | Silica | Oats, millet, barley, potatoes, whole wheat grain, Jerusalem artichoke, red beets, corn, asparagus, rye, radish, alfalfa, cucumbers, Romaine lettuce, watercress, capsicum, tomatoes, wheatgrass, marjoram. | | | Silica | Oats, millet, barley, potatoes, whole wheat grain, Jerusalem artichoke, red beets, corn, asparagus, rye, radish, alfalfa, cucumbers, Romaine lettuce, watercress, capsicum, tomatoes, wheatgrass, marjoram. | | ||
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| ^ Lipids (Fats and Oils) ^ Food Source ^ | ^ Lipids (Fats and Oils) ^ Food Source ^ | ||
| | Monounsaturated fats | Coconut oil, Olive oil, canola oil, peanut oil, avocado. | | | Monounsaturated fats | Coconut oil, Olive oil, canola oil, peanut oil, avocado. | | ||
| | Polyunsaturated Fatty Acids: | | | | Polyunsaturated Fatty Acids: | | | ||
| | Omega 3 Essential Fatty Acids (EFA) | Fish (wild caught): blue mussel, flounder, herring, mackerel, rainbow trout, redfish, rock oyster, salmon, sea mullet, tailor, tarwhine, trevally, tuna, whiting. Vegetarian: canola oil, flaxseed oil, hempseed oil, soybean oil, soybeans, walnuts. | | | Omega 3 Essential Fatty Acids (EFA) | Fish (wild caught): blue mussel, flounder, herring, mackerel, rainbow trout, redfish, rock oyster, salmon, sea mullet, tailor, tarwhine, trevally, tuna, whiting. Vegetarian: canola oil, flaxseed oil, hempseed oil, soybean oil, soybeans, walnuts. | | ||
| - | + | ^ Essential Amino Acids ^ Need to be eaten not made within the body. ^ | |
| + | | Isoleucine | High in fish, meats, cheeses, relatively high in wheat germ, nuts and seeds. | | ||
| + | | Leucine | Animal proteins (poultry and red meats) dairy products, wheat germ and oats. | | ||
| + | | Lysine | Most protein based foods particularly fish, meats and dairy, limited in cereals and peanuts. Can also be found in wheat germ, legumes, many fruits and vegetables. | | ||
| + | | Methionine | Dairy foods, eggs, fish and meats, nuts, seeds, corns, rice, grains. Low in legumes, soybeans, peanuts egg yolks, red peppers, garlic, onions, broccoli and Brussel sprouts. | | ||
| + | | Phenylalanine | Meats, dairy, lower in oats and wheat germ. | | ||
| + | | Threonine | Animal food, dairy, eggs, moderate in wheat germ, nuts, beans seeds and some vegetables, low in corn and other grain cereals. | | ||
| + | | Tryptophan | Low in most foods, eggs, dairy some nuts and seeds, aspect of casein in dairy. Higher amounts in chicken and pistachio nuts. | | ||
| + | | Valine | Found in most protein based foods. | | ||
| + | ^ Conditional Essential Amino acids ^ Can be synthesised in the body but dietary input is supportive. ^ | ||
| + | | Arginine | Most proteins meats, nuts, dairy, eggs, nuts and seeds. | | ||
| + | | Cysteine | Poultry, yoghurt, wheat germ, egg yolks, red peppers, garlic, onions, broccoli and Brussel sprouts. | | ||
| + | | Glycine | Formed from choline in the kidneys or liver. | | ||
| + | | Histidine | Most protein sources, especially pork, poultry, cheese and wheat germ. | | ||
| + | | Proline | Dairy, eggs, meats and wheat germ. | | ||
| + | ^ None Essential Amino Acids ^ Made within the body – some food sources. ^ | ||
| + | | Alanine | Most protein sources including beef, pork, turkey, cheese, wheat germ, oats, yoghurt, and avocado. | | ||
| + | | Aspartic acid | Most protein based foods. | | ||
| + | | Carnitine | Red meats, fish, dairy, tempeh (fermented soybeans) wheat, avocados. | | ||
| + | | Citrulline | Water melon including leaves, cucumbers, pumpkins, squash, gourds. | | ||
| + | | Glutamic acid (glutamate) | Abundant in animal and plant sources of protein. | | ||
| + | | Glutathione | Broccoli, parsley, garlic, spinach, cabbage, Brussel sprouts, beets, avocado milk thistle (seeds and leaves). | | ||
| + | | Homocysteine | Made within the body. | | ||
| + | | Ornithine | Meat, fish, eggs, dairy. | | ||
| + | | Serine | Eggs, seaweed, peanuts, | ||
| + | | Taurine | Meats, fish, shellfish (oysters / clams). | | ||
| + | | Tyrosine | Sesame seeds, cheese, soybeans, meat, poultry, fish, nuts. | | ||
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| © Vitae Essentia 2026 | © Vitae Essentia 2026 | ||