Protect Democracy & Expose Western Liberal Democracy

Posts tagged ‘Healthy eating’

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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