10 Daily Nutrients

Here are 10 daily nutrients you should consume and where you can find them naturally in foods.

Vitamin K – Kale, spinach, beet greens, Brussels sprouts and broccoli

Calcium – Milk, yoghurt, dark leafy greens, okra, broccoli, green beans, almonds, and fish canned with their bones.

Choline – Eggs, cooked dry beans and peas. 

Vitamin A – dark green and bright coloured vegetables, sweet potatoes, pumpkins, winter squash, spinach, romaine lettuce and collard greens.

Magnesium – nuts, peanut butter, spinach, oatmeal, beans and lentils.

Vitamin D – salmon, tuna, mushrooms and fish oil.

Vitamin E – almonds, sunflower seeds, hazelnuts, sardines, avocados and sunflower oils.

Potassium – potatoes, tomatoes, spinach, beans, peas, lentils, yoghurt, bananas and fish.  

Vitamin C – citrus fruits, guava, peaches, kiwi, cantaloupe, red pepper, broccoli, brussels sprouts, kale and cauliflower.

Fibre – vegetables, fruits, whole grains, peas and nuts.


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