February 19, 2007

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.

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