Food Sources of Vitamin A
- Vegetables
- Carrots
- Carrot juice
- Collard greens
- Dandelion greens
- Green onion
- Kale
- Parsley
- Spinach
- Sweet potatoes
- Turnip greens
- Winter squash
- Fruit
- Apricots
- Avocado
- Cantaloupe
- Mangoes
- Papaya
- Peaches
- Persimmons
- Meat, Poultry, Seafood
- Crab
- Halibut
- Liver-all types
- Mackerel
- Salmon
- Swordfish
Food Sources of Vitamin B Complex (including folic acid)
- Vegetables and Legumes
- Alfalfa
- Artichokes
- Asparagus
- Beets
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Corn
- Garbanzo beans
- Green beans
- Green peas
- Kale
- Leeks
- Lentils
- Lima beans
- Onions
- Pinto beans
- Romaine lettuce
- Soybeans
- Meat, Poultry, Seafood
- Grains
- Barley
- Bran
- Brown rice
- Corn
- Millet
- Rice bran
- Wheat
- Wheat germ
- Sweetners
* Eggs and meat should be from organic range-fed stock fed on pesticides free food.
Food Sources of Vitamin B6
- Grains
- Brown rice
- Buckwheat flour
- Rice bran
- Rice polishings
- Rye flour
- Wheat germ
- Whole wheat flour
- Vegetables
- Asparagus
- Beet greens
- Broccoli
- Brussels sprouts
- Cauliflower
- Green peas
- Leeks
- Sweet potatoes
- Meat, Poultry, Seafood
- Chicken
- Salmon
- Shrimp
- Tuna
- Nuts and seeds
Food sources of Vitamin B12
* Eggs and meat should be from organic range-fed stock fed on pesticides-free food.
Food Sources of Vitamin C
- Fruits
- Blackberries
- Black Currents
- Cantaloupe
- Elderberries
- Grapefruit
- Grapefruit juice
- Guavas
- Kiwi fruit
- Mangoes
- Oranges
- Orange juice
- Pineapple
- Raspberries
- Strawberries
- Tangerines
- Vegetables
- Asparagus
- Black-eyed peas
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Collards
- Green onions
- Green peas
- Kale
- Kohlrabi
- Parsley
- Potatoes
- Rutabaga
- Sweet pepper
- Sweet potatoes
- Tomatoes
- Turnips
- Meat, Poultry, Seafood
- Liver-all types
- Pheasant
- Quail
- Salmon
Food Sources of Iron (listed from best to good)
- Grains
- Bran cereal (All-Bran)
- Millet, dry
- Wheat germ
- Pasta, whole wheat
- Bran muffin
- Pumpernickel bread
- Oat flakes
- Shredded wheat
- Whole wheat bread
- Rye bread
- Wheat bran
- Pearl barley
- White rice
- Fruits
- Prune juice
- Figs
- Raisins
- Prunes, dried
- Avocado
- Apple juice
- Dates, dried
- Blackberries
- Pineapple
- Grape juice
- Apricots, fresh
- Cantaloupe
- Strawberries
- Cherries
- Legumes
- Black beans
- Pinto beans
- Garbanzo beans
- Soybeans
- Kidney beans
- Lima beans
- Lentils
- Split peas
- Black-eyed peas
- Tofu
- Meat, Poultry, Seafood
- Calf liver
- Beef liver
- Chicken liver
- Oysters
- Trout
- Clams
- Scallops
- Sardines
- Shrimp
- Chicken
- Haddock
- Cod
- Salmon
- Vegetables
- Brussels sprouts
- Spinach
- Broccoli
- Sweet potatoes
- Dandelion greens
- Green beans
- Corn
- Leeks
- Kale
- Swiss chard
- Beets
- Beet greens
- Mushrooms
- Green peas
- Parsnips
- Carrots
- Mustard greens
- Green pepper
- Lettuce
- Turnips
- Asparagus
- Collards
- Cauliflower
- Zucchini
- Winter squash
- Red cabbage
- Nuts and Seeds
- Sesame seeds
- Sunflower seeds
- Pistachios
- Pecans
- Sesame butter
- Almonds
- Hazelnuts (filberts)
- Walnuts
Food Sources of Zinc
- Grains
- Barley
- Brown rice
- Buckwheat
- Corn
- Cornmeal
- Millet
- Oatmeal
- Rice bran
- Rye bread
- Wheat bran
- Wheat germ
- Wheat berries
- Whole wheat bread
- Whole wheat flour
- Vegetables and Legumes
- Black-eyed peas
- Cabbage
- Carrots
- Garbanzo beans
- Green peas
- Lentils
- Lettuce
- Lima beans
- Onions
- Soy flour
- Soy meal
- Soy protein
- Fruits
- Meat, Poultry, Seafood
Food Sources of Calcium
- Vegetables and Legumes
- Artichoke
- Black beans
- Black-eyed peas
- Beet greens
- Broccoli
- Brussels sprouts
- Cabbage
- Collards
- Eggplant
- Garbanzo beans
- Green beans
- Green onions
- Kale
- Kidney beans
- Leeks
- Lentils
- Parsley
- Parsnips
- Pinto beans
- Rutabaga
- Soybeans
- Spinach
- Turnips
- Watercress
- Meat, Poultry, Seafood
- Abalone
- Beef
- Bluefish
- Carp
- Crab
- Haddock
- Herring
- Lamb
- Lobster
- Oysters
- Perch
- Salmon
- Shrimp
- Venison
- Fruits
- Blackberries
- Black currants
- Boysenberries
- Oranges
- Pineapple juice
- Prunes
- Raisins
- Rhubarb
- Tangerine juice
- Grains
- Bran
- Brown rice
- Bulgar wheat
- Millet
Food Sources of Magnesium
- Vegetables and Legumes
- Artichokes
- Black-eyed peas
- Carrot juice
- Corn
- Green peas
- Leeks
- Lima beans
- Okra
- Parsnips
- Potatoes
- Soybean sprouts
- Spinach
- Squash
- Yams
- Grains
- Brown rice
- Millet
- Wild rice
- Nuts and Seeds
- Almonds
- Brazil nuts
- Hazelnuts
- Peanuts
- Pistachios
- Pumpkin seeds
- Sesame seeds
- Walnuts
- Fruits
- Avocado
- Bananas
- Grapefruit juice
- Papayas
- Pineapple juice
- Prunes
- Raisins
Suggested Reading
Castleman, M. The Healing Herbs. Emmaus, PA: Rodale Press, 1991.
Crook, W., M.D. Chronic Fatigue Syndrome and the Yeast Connection. Jackson, TN: Professional Books, 1992.
Crook, W., M.D. The Yeast Connection. Jackson, TN: Professional Books, 1983.
Erasmus, U. Fats and Oils. Burnaby, BC, Canada: Alive Books, 1986.
Gittleman, A. L. Supernutrition for Women. New York: Bantam Books, 1991.
Hasslering, B., S. Greenwood, M.D., and M. Castleman. The Medical Self-Care Book of Women's Health. New York: Doubleday, 1987.
Hogladaroom, G., R. McCorkle, and N. Woods. The Complete Book of Women's Health. Englewood Cliffs, NJ: Prentice-Hall, 1982.
Kirschmann, J., and L. Dunne. Nutrition Almanac. New York: McGraw- Hill, 1984.
Kutsky, R. Vitamins and Hormones. New York: Van Nostrand Reinhold, 1973.
Lambert-Lagace, L. The Nutrition Challenge for Women. Palo Alto, CA: Bull Publishing, 1990.
Lark, S., M.D. Heavy Menstrual Flow