Foods Arranged by Strength and Number of Available Essential Nutrients

12 Spinach  

11 Salmon  

10 Tuna  

9 Lentils  

9 Sardines  

9 Shrimp 

9 Soybeans  

8 Beef  

8 Beet Greens  

8 Garbanzo Beans  

7 Turkey  

7 Turnip Greens  

6 Black Pepper

6 broccoli

6 Chicken  

6 Lima Beans  

6 Scallops  

6 Sweet Potato 

6 Swiss chard  

5 Brussels sprouts  

5 Cod  

5 Collard Greens  

5 Eggs  

5 Lamb  

5 Oats

5 Sesame Seeds 

5 Sunflower Seeds 

5 Tempeh  

5 Yogurt 

4 Almonds 

4 Barley

4 Dried Peas  

4 Kidney Beans  

4 Mustard Greens

4 Navy Beans  

4 Pinto Beans 

4 Pumpkin Seeds  

3 Asparagus  

3 Cashews 

3 Cow’s milk 

3 Kale  

3 Mushrooms Shiitake

3 Oranges  

3 Peanuts 

3 Quinoa  

3 Romaine Lettuce  

3 Tomatoes 

3 Walnuts 

2 Avocado  

2 Banana

2 bell peppers

2 Brown Rice  

2 Cantaloupe  

2 Carrots 

2 Cauliflower

2 Mushrooms Crimini

2 Onions 

2 Parsley  

2 Pineapple  

2 Potatoes  

2 Strawberries   

2 Tofu 

1 apples

1 blueberries

1 Bok Choy  

1 cabbage

1 celery

1 Cheese 

1 cherries

1 Chili peppers

1 Cloves  

1 corn

1 Cranberries

1 Flaxseeds 

1 Garden peas

1 Grapefruit 

1 Green Beans 

1 Green Peas  

1 Kiwifruit  

1 Lemons

1 Lettuce

1 Olives  

1 Papaya  

1 Peaches

1 Pears

1 Plums

1 Raspberries

1 Rye  

1 Sea Vegetables 

1 sprouts

1 Watermelon

1 Winter Squash

1 Zucchini

The 31 Essential Nutrients

1. Biotin
2. Calcium
3. Choline
4. Chromium
5. Copper
6. Fiber
7. Flavonoids
8. Folate
9. Iodine
10. Iron
11. Lutein and zeaxanthin
12. Magnesium
13. Manganese
14. Molybdenum
15. Omega-3 fatty acids
16. Pantothenic acid
17. Phosphorus
18. Potassium
19. Protein & amino acids
20. Selenium
21. Vitamin A
22. Vitamin B1 – thiamin
23. Vitamin B12 – cobalamin
24. Vitamin B2 – riboflavin
25. Vitamin B3 – niacin
26. Vitamin B6 – pyridoxine
27. Vitamin C
28. Vitamin D
29. Vitamin E
30. Vitamin K
31. Zinc

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