Food Sources for Specific Nutrients

Food Sources for Specific Nutrients

Calcium-Rich Foods

■ Clams ■ Dairy ■ Molasses ■ Oysters ■ Refried beans ■ Spinach ■ Tofu ■ Turnip greens ■ Bokchoy ■ Broccoli ■ Canned fish ■ Creamed soups

Iron-Rich Foods

■ Dried fruit ■ Leafy green vegetables ■ Lean red meat ■ Molasses ■ Organ meats ■ Cereals ■ Clams ■ Dried beans/peas

Potassium-Rich Foods

■ Kiwi ■ Lima beans ■ Meats ■ Dried beans and peas ■ Nuts ■ Oranges ■ Peaches ■ Plantains ■ Potatoes ■ Rhubarb ■ Spinach ■ Sunflower seeds ■ Tomatoes ■ Winter squash ■ Apricots ■ Avocados ■ Bananas ■ Broccoli ■ Cantaloupe ■ Dried fruit ■ Grapefruit ■ Honey dew

Sodium-Rich Foods

■ Butter ■ Margarine ■ Buttermilk ■ Baking mixes ■ BBQ sauce ■ Salad dressing ■ Cured meats ■ Chips ■ Potato salad ■ Ketchup ■ Salt ■ Fast food ■ Canned foods ■ Mac and cheese ■ Canned sauces

Low-Sodium Foods

■ Grits ■ Honey ■ Jams, jellies ■ Lean meats ■ Low-cal mayo ■ Macaroons ■ Potatoes ■ Puffed wheat ■ Puffed rice ■ Lima beans ■ Sherbet ■ Unsalted nuts ■ Baked poultry ■ Canned pumpkin ■ Cooked turnips ■ Egg yolk ■ Fresh vegetables ■ Fruit

Vitamin D–Rich Foods

■ Canned salmon ■ Canned sardines ■ Canned tuna ■ Fish ■ Fish liver oils ■ Cereals ■ Fortified milk ■ Nonfat dry milk

Vitamin K–Rich Foods

■ Asparagus ■ Beans ■ Broccoli ■ Brussels sprouts ■ Mustard greens ■ Cauliflower ■ Collards ■ Green tea ■ Kale ■ Milk ■ Cabbage ■ Spinach ■ Swiss chard ■ Turnips ■ Yogurt

Foods Containing Tyramine

■ Aged, processed cheeses ■ Avocado ■ Bananas ■ Bean curd ■ Beer and ale ■ Caffeinated beverages ■ Caviar ■ Chocolate ■ Distilled spirits ■ Sausage ■ Liver ■ Tenderized meat ■ Miso soup ■ Overripe fruit ■ Peanuts ■ Raisins ■ Raspberries ■ Red wine ■ Sauerkraut ■ Sherry ■ Shrimp paste ■ Smoked or pickled fish ■ Soy sauce ■ Vermouth ■ Yeasts ■ Yogurts

Foods that Acidify Urine

■ Cheese ■ Corn ■ Cranberries ■ Eggs ■ Fish ■ Grains ■ Lentils ■ Meats ■ Nuts (walnuts, Brazil, filberts) ■ Pasta ■ Plums ■ Poultry ■ Prunes ■ Rice

Foods that Alkalize Urine

■ All vegetables except corn ■ Milk ■ Almonds ■ Chestnuts ■ All fruits except cranberries, prunes, plums