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Personal Nutrition Advising

What Are the Best Food Sources of Minerals and Vitamins?

best natural food source supplements and vitamins

 

Have you ever wanted to know which foods provide high sources of certain minerals and vitamins? Check out this list for a quick reference of food choices you can make to balance out your internal nutrient levels. Remember, food comes exactly as God intended (i.e. with all of the components of that mineral or vitamin), so be sure to eat it in its whole-food form.

Vitamin A
  • Kale
  • Spinach
  • Tomatoes
  • Sweet Potatoes
  • Carrots
  • Dark Green, Leafy Vegetables
  • (Spinach, Kale, Beet Greens, Bok Choy, Collard Greens)
  • Orange Bell Peppers
  • Winter Squash
Vitamin B
  • Garlic
  • Mushrooms
  • Kale
  • Tomatoes
  • Organ Mets (pasture-raised)
  • Cauliflower
  • Pasture Eggs
  • Raw, Grass-Fed Kefir or Yogurt
Vitamin C
  • Swiss Chard
  • Garlic
  • Mushrooms
  • Kale
  • Peppers
  • Fruits: Papaya, Strawberries
  • Apples, Oranges
Vitamin D
  • The Sun!
  • Pasture-Raised Animal (Organ) Meat
  • Cod Liver Oil
  • Lard (Pasture-Raised, Pork Fat)
  • Oysters
Vitamin E
  • Swiss Chard
  • Tomatoes
  • Wild-Caught Alaskan Salmon
  • Raw Almonds
  • Avocados
  • Dark Green, Leafy Vegetables
  • (Spinach, Kale, Beet Greens, Bok Choy, Collard Greens)
Vitamin K
  • Swiss Chard
  • Kale
  • Cauliflower
  • Raw, Grass-Fed Kefir or Yogurt
  • Spinach
  • Brussels Sprouts
  • Mustard & Collard Greens
Calcium
  • Garlic
  • Mushrooms
  • Spinach
  • Raw, Grass-Fed Kefir or Yogurt
  • Raw Almonds
  • Sesame Seeds
  • Dark Green, Leafy Vegetables (Spinach, Kale, Beet Greens, Bok Choy, Collard Greens)
Sulfur
  • Pasture Eggs
  • Onions
  • Wheat Germ
  • Kale
  • Asparagus
  • Brussels Sprouts
  • Garlic
Potassium
  • Kale
  • Tomatoes
  • Cauliflower
  • Raw Almonds
  • Avocado
  • Beets
  • Bananas
Iodine
  • Raw, Grass-fed Butter
  • Sea Vegetables
  • Wild-Caught Scallops/Cod/ Tuna/Salmon
  • Pastured Eggs
  • Raw, Grass-fed Yogurt
Magnesium
  • Raw, Grass-Fed Kefir or Yogurt
  • Raw Almonds
  • Dark Green, Leafy Vegetables
  • (Spinach, Kale, Beet Greens, Bok Choy, Collard Greens)
  • Raw Cacao Powder or Nibs
  • Avocados
  • Pumpkin Seeds
  • Wild-Caught Alaskan Salmon and Mackerel
  • Squash
  • Fruits: Papaya, Raspberries, Tomato, Cantaloupe, Strawberries
Phosphorus
  • Garlic
  • Tomatoes
  • Wild-Caught Scallops/ Cod/ Tuna/ Salmon
  • Lentils
  • Nutritional Yeast
  • Raw, Grass-Fed Kefir or Yogurt
  • Quinoa
  • Raw, Grass-Fed Butter
Zinc
  • Grass-Fed Red Meat
  • Swiss Chard
  • Spinach
  • Oysters
  • Sesame/ Pumpkin Seeds
  • Cashews
Manganese
  • Cloves
  • Spinach
  • Pineapple
  • Swiss Chard
  • Garlic
  • Kale
  • Tomatoes
  • Beets
Copper
  • Kale
  • Sesame Seeds
  • Cashews
  • Mushrooms
  • Sunflower seeds
  • Walnuts
  • Beets
  • Lentils
iron
  • Liver
  • Oysters
  • Grass-Fed Red Meats
  • Lentils
  • Spinach
  • Swiss Chard
  • Raw Almonds
Selenium
  • Raw Brazil Nuts
  • Garlic
  • Spinach
  • Raw, Grass-Fed Butter
  • Wild-Caught Salmon
  • Pasture-Raised Chicken or Turkey
  • Mushrooms

*World’s Healthiest Foods and Dr. Mercola’s articles were utilized to help create some of the content for this article.

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how to make beets salad

3 Ways On How to Make Beets Salad (They’re Easy!)

how to make beets salad

Benefits of Eating Beets

Beets — they are just oh so important! Why do I love them (and therefore why should you)?

  1. Detox Food — Beets are nutritionally powerful in their detox abilities. They help thin the bile from the gallbladder to move toxins through and out of the body. If you have a tan-colored stool, you need to eat some beets because the tan color means your bile is too thick.
  2. Natural Source of Nutrients — Beets are packed with essential nutrients like Vitamin C and B, Manganese, Potassium, and Fiber.
  3. Cardio~ Beets support blood pressure levels and the cardiovascular system.Beet Salad More Than Food
  4. Anti-inflammatory Food Source — Phytonutrients in beets help decrease inflammation throughout the body, which takes pressure off the joints, organs, and all affected areas.
  5. Easy Food Preparation — Beets are super easy to prepare (see below!).
  6. It’s Tasty! — Beets have an earthy and sweet taste that goes well on a salad, as a side with a white fish or poultry, or as a stand-alone topped with some lime and balsamic vinegar.

Also, beet leaves have an incredible amount of nutrients (if not more than the beets themselves), so don’t let those go to waste! Toss them in a smoothie or salad for some superfood support.

Important Reminder: if you eat beets for the first time ever or in a while, your poop will be dark/red. Don’t be alarmed 🙂

 

To prepare beets:

  1. Buy organic beets (red or yellow/orange).
  2. Wash.
  3. Slice off top and bottom of beet.
  4. Chop/Cube like you do a potato.

 

Option 1: 

  • Boil about 2 inches of water in a big pot.
  • Place steamer in the pot.
  • Steam beets for about 15-20 min, until soft.

 

Option 2: 

  • Place beets on a baking sheet (no foil) with coconut oil + spices (salt, pepper, or rosemary)
  • Stir up every 10 min or so.
  • Bake for 30-35 min, or until soft.

 

Option 3:

  • Spiralize beets raw for a salad or side dish OR
  • Chop raw beets, and place in a food processor to make finely chopped or minced for a salad or side dish

Recipe Note:

Gluten-Free | Paleo | Vegan | Pescetarian | Dairy-Free

Enjoy beets a few times a week for added health benefits! Happy nomming!

 

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