Nutrients in Foods

1. Foods High in Beta Carotene

• Apricots
  
• Peaches
  
• Sweet Potatoes
  
• Carrots
• Collard Greens
• Kale
• Spinach
  
• Pumpkin
• Cantaloupe
• Beet Greens
• Squash, winter
• Romaine Lettuce
• Grapefruit, pink
• Mango
• Green Lettuces
• Broccoli
  
• Brussels Sprouts

2. Foods High in Vitamin C

• Guava
• Red Sweet Pepper
• Cantaloupe
• Pimientos
• Sweet Green Pepper
• Papaya
• Strawberry
• Brussels Sprouts
• Grapefruit
• Kiwi
• Orange
  
• Tomato
• Broccoli
• Cauliflower
• Peas
• Kale

3. Foods High in Vitamin D

• Eel
• Pilchard
• Sardine
• Herring
• Salmon
• Mackerel
• Tuna
• Milk [non-fat, low-fat]

4. Foods High in Vitamin E

• Nuts & Seeds: Sunflower seeds, Walnuts, Almonds, Hazelnuts, Cashews, Peanuts, Brazil Nuts, Pecans
• Brans & Legumes: Wheat Germ, Soybeans, Rice Bran, Lima Beans, Wheat Bran
• Oils: Wheat Germ, Soybean, Corn, Sunflower, Safflower, Sesame, Peanut

5. Foods High in Calcium

• Ricotta Cheese
• Parmesan Cheese
• Milk
• Calcium-Fortified Orange Juice
• Mackerel with bones
• Yogurt [no fat]
• Salmon with bones
• Collards
• Sardines with bones
• Tofu [firm]
• Turnip Greens
• Kale
• Broccoli
• Okra
• Baked Beans
• Soybeans
• Chickpeas
• White Beans
• Pinto Beans

6. Foods High in Folic Acid

• Chicken Livers
• Bulgur
• Okra
• Orange Juice
• Spinach
• White Beans
• Red Kidney Beans
• Soybeans
• Wheat Germ
• Asparagus
• Turnip Greens
• Avocado
• Brussels Sprouts
• Lima Beans
• Chickpeas
• Sunflower seeds
• Broccoli
• Mustard Greens
• Beets
• Raspberry

7. Foods High in Zinc

• Oysters
• Crabmeat
• Calf's Liver
• Turkey
• Pumpkin and squash seeds

8. Foods High in Selenium

• Brazil Nuts
• Puffed Wheat
• Tuna
• Sunflower seeds
• Oysters
• Chicken Liver
• Wheat Flour [whole grain]
• Clams

9. Foods High in Potassium

• Blackstrap
• Potato
• Cantaloupe
• Avocado
• Beet Greens
• Peaches
• Prunes
• Tomato Juice
• Yogurt [low-fat]
• Snapper
• Lima Beans
• Salmon
• Soybeans
• Swiss Chard
• Apricots
• Orange Juice
• Pumpkin seeds
• Sweet Potato
• Banana
• Acorn Squash
• Almonds
• Spinach
• Herring
• Milk [skim]
• Mackerel
• Peanuts

10. Omega-3 Fatty Acids in Seafood

• Roe, finfish
• Mackerel
• Herring
• Sablefish
• Salmon
• Whitefish
• Tuna
• Turbot
• Shark
• Salmon
• Bluefish
• Oysters
• Swordfish
• Trout
• Squid
• Shrimp
• Mussels
• Halibut
• Lobster
• Crab
• Cod
• Scallops
• Eel
• Octopus
• Clams
• Anchovies
• Sardines

11. Types of Fatty Acids in Oils [in percentage]

• Flax: Saturated 9%, Monounsaturated 18%, Omega-6 16%, Omega-3 57%
• Canola: Saturated 6%, Monounsaturated 62%, Omega-6 22%, Omega-3 10%
• Soy: Saturated 15%, Monounsaturated 24%, Omega-6 54%, Omega-3 7%
• Olive (extra-virgin) : Saturated 14%, Monounsatured 77%, Omega-6 8%, Omega-3 1%

Note:

It's easy to say that corn, safflower and sunflower seed oils have the most Omega-6 fatty acids and the least Omega-3, making them more hazardous in general.

Flax and Canola oils have the best ratios of Omega-3 to Omega-6.
Olive oil is highest in heart-protecting monounsaturated fat.