This task can be a very challenging one. Although there is some amount of zinc in all WHFoods, no individual food ranks as an excellent source of this mineral. Only five foods rank as very good sources, and 24 foods rank as good sources of zinc.lthough there is some amount of zinc in all WHFoods, no individual food ranks as an excellent source of this mineral. Only five foods rank as very good sources, and 24 foods rank as good sources of zinc.

Meat, fish, eggs and beans: all good sources of protein. These foods are all good sources of protein, which is essential for the body to grow and repair itself. They are also good sources of a range of vitamins and minerals.Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins.eat, fish, eggs and beans: all good sources of protein. These foods are all good sources of protein, which is essential for the body to grow and repair itself. They are also good sources of a range of vitamins and minerals.

Many ingredients in our daily diet are good natural sources of magnesium. There are various natural sources of magnesium that also contain potassium. Leafy vegetables, cereals, milk products, nuts, legumes, and fruits are all good food sources of magnesium.It is always better to have natural sources of magnesium than synthetic ones because natural sources of magnesium are easily assimilated in the body.Green leafy vegetables, especially spinach, are a good source of magnesium.Supplementing our diet with an adequate quantity of natural sources of magnesium will prevent being prone to diseases such as asthma, diabetes, and osteoporosis. Broccoli is another good food source of magnesium.reen leafy vegetables, especially spinach, are a good source of magnesium. Supplementing our diet with an adequate quantity of natural sources of magnesium will prevent being prone to diseases such as asthma, diabetes, and osteoporosis.

Summary of Food Sources. Probably the first food that comes to mind when thinking about potassium is the banana. This is not wrongâby our Rating System, bananas are a good source of potassium. But there are 32 foods on our Rating Chart with more potassium per calorie than the banana.Speaking more generally, the most potassium-rich food sources of potassium are fruits and vegetables.asic Description. Potassium is a mineral found in varying amounts in almost all foods. Vegetables, especially green leafy varieties, are generally our richest sources of potassium. We list three excellent sources of potassium, 16 as very good sources, and 39 as good sources by our Nutrient Rating System.

Black beans emerged from our food ranking system as an excellent source of molybdenum. In addition, they are a very good source of folate and dietary fiber. Our food ranking system also qualified black beans as a good source of copper, manganese, vitamin B1, phosphorus, protein, magnesium, and iron.In the case of protein, for example, a one cup serving of cooked black beans provided about one third of a day's protein requirement.lack beans emerged from our food ranking system as an excellent source of molybdenum. In addition, they are a very good source of folate and dietary fiber. Our food ranking system also qualified black beans as a good source of copper, manganese, vitamin B1, phosphorus, protein, magnesium, and iron.

Food Sources of Boron. Fruits, vegetables, soybeans, and nuts are good sources of boron. Mineral content of the food is also influence by the soil it is grown in. Top 10 Boron Rich Foods. 1. Dried Fruits: Raisins are the riches sources of boron (4.5mg/100g), other good sources are apricots, prunes, and dates.2.ineral content of the food is also influence by the soil it is grown in. Top 10 Boron Rich Foods. 1. Dried Fruits: Raisins are the riches sources of boron (4.5mg/100g), other good sources are apricots, prunes, and dates. 2.

Summary of Food Sources. Probably the first food that comes to mind when thinking about potassium is the banana. This is not wrongâby our Rating System, bananas are a good source of potassium. But there are 32 foods on our Rating Chart with more potassium per calorie than the banana.Speaking more generally, the most potassium-rich food sources of potassium are fruits and vegetables.Some legumes, fish, and dairy products can also make important contributions to our daily potassium intake; yet, because these foods have more calories, they are not as highly rated by our Nutrient Richness System.ummary of Food Sources. Probably the first food that comes to mind when thinking about potassium is the banana. This is not wrongâby our Rating System, bananas are a good source of potassium. But there are 32 foods on our Rating Chart with more potassium per calorie than the banana.

Basic Description. Potassium is a mineral found in varying amounts in almost all foods. Vegetables, especially green leafy varieties, are generally our richest sources of potassium. We list three excellent sources of potassium, 16 as very good sources, and 39 as good sources by our Nutrient Rating System.otassium is a mineral found in varying amounts in almost all foods. Vegetables, especially green leafy varieties, are generally our richest sources of potassium. We list three excellent sources of potassium, 16 as very good sources, and 39 as good sources by our Nutrient Rating System.

Basic Description. Potassium is a mineral found in varying amounts in almost all foods. Vegetables, especially green leafy varieties, are generally our richest sources of potassium. We list three excellent sources of potassium, 16 as very good sources, and 39 as good sources by our Nutrient Rating System.asic Description. Potassium is a mineral found in varying amounts in almost all foods. Vegetables, especially green leafy varieties, are generally our richest sources of potassium. We list three excellent sources of potassium, 16 as very good sources, and 39 as good sources by our Nutrient Rating System.

Basic Description. Potassium is a mineral found in varying amounts in almost all foods. Vegetables, especially green leafy varieties, are generally our richest sources of potassium. We list three excellent sources of potassium, 16 as very good sources, and 39 as good sources by our Nutrient Rating System.ummary of Food Sources. Probably the first food that comes to mind when thinking about potassium is the banana. This is not wrongâby our Rating System, bananas are a good source of potassium. But there are 32 foods on our Rating Chart with more potassium per calorie than the banana.

Good Source of Protein. As a spread primarily made up of chickpeas, hummus is a good source of protein with 4 grams per 1/3-cup serving. Protein is found in every cell in your body, and the protein in foods like hummus is used to maintain and replace those proteins.While the hummus is a good source of protein, it is an incomplete source because it does not contain all the essential amino acids.But as long as you eat a variety of other foods throughout the day, such as lean meats, dairy, whole grains and vegetables, you should have no problem meeting your amino acid needs.rotein is found in every cell in your body, and the protein in foods like hummus is used to maintain and replace those proteins. While the hummus is a good source of protein, it is an incomplete source because it does not contain all the essential amino acids.

This is not wrongâby our Rating System, bananas are a good source of potassium. But there are 32 foods on our Rating Chart with more potassium per calorie than the banana. Speaking more generally, the most potassium-rich food sources of potassium are fruits and vegetables.Some legumes, fish, and dairy products can also make important contributions to our daily potassium intake; yet, because these foods have more calories, they are not as highly rated by our Nutrient Richness System.asic Description. Potassium is a mineral found in varying amounts in almost all foods. Vegetables, especially green leafy varieties, are generally our richest sources of potassium. We list three excellent sources of potassium, 16 as very good sources, and 39 as good sources by our Nutrient Rating System.

List foods which are good sources of carbohydrates, those which are good sources of protein, and those which are high in fats. Good sources of carbohydrates: fruits, vegetables, whole-grain breads and cereals, brown rice, dried beams and peas, nuts, and seeds are the best sources of carbohydrates; past is also a good source. Good sources of protein: lean meat, fish, poultry, milk, cheese, eggs, whole-grain cereals, soybeans and other legumes and certain vegetables. Foods high in fats: bacon, sausage, processed meats, other fatty meats, gravies, and pastries.

What foods are high in iron? The iron in food comes from two sources: animals and plants. Iron from animal sources is known as heme iron and is found in various meats and fish. Iron from plants is known as nonheme iron, and is found in certain vegetables and in iron-fortified foods such as breakfast cereals.Heme iron is better absorbed by the body than nonheme iron.The following foods are good sources of heme iron (from animal sources): 1  Chicken liver. 2  Oysters.3  Clams. 4  Beef liver.ron from plants is known as nonheme iron, and is found in certain vegetables and in iron-fortified foods such as breakfast cereals. Heme iron is better absorbed by the body than nonheme iron. The following foods are good sources of heme iron (from animal sources): 1  Chicken liver. 2  Oysters. 3  Clams. 4  Beef liver.

There are only a few foods that are good sources of vitamin D, 4 so vitamin D supplements are often recommended unless you are exposed to sunlight on your skin regularly.Suggested dietary sources of vitamin D are listed below.Table 1: Selected food sources of vitamin D10-12.Food.here are only a few foods that are good sources of vitamin D, 4 so vitamin D supplements are often recommended unless you are exposed to sunlight on your skin regularly. Suggested dietary sources of vitamin D are listed below. Table 1: Selected food sources of vitamin D10-12. Food.

Magnesium Rich Food Sources. Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some beans, peas, nuts, seeds, and whole, unrefined grains are also good sources of magnesium.ry to include as many foods rich in magnesium in your diet as possible, and supplement the shortfall with AlgaeCal, a natural source of magnesium, calcium and many other minerals you need. Below is a list of foods that are a good source of magnesium. List of Magnesium Rich Foods.

Summary of Food Sources. The most well-known fact about zinc in foods is almost certainly that oysters are rich in zinc. A typical oyster weighing approximately one ounce will contain about 8-9 milligrams of zinc. So two oysters would put you over the WHFoods recommended daily amount of 11 milligrams.In addition to oysters, other shellfish tend to be rich in this mineral, as are many other animal foods. Shrimp, for example, rank as our 10th best WHFoods source of zinc.lthough there is some amount of zinc in all WHFoods, no individual food ranks as an excellent source of this mineral. Only five foods rank as very good sources, and 24 foods rank as good sources of zinc.

Summary of Food Sources. The most well-known fact about zinc in foods is almost certainly that oysters are rich in zinc. A typical oyster weighing approximately one ounce will contain about 8-9 milligrams of zinc. So two oysters would put you over the WHFoods recommended daily amount of 11 milligrams.In addition to oysters, other shellfish tend to be rich in this mineral, as are many other animal foods. Shrimp, for example, rank as our 10th best WHFoods source of zinc.his task can be a very challenging one. Although there is some amount of zinc in all WHFoods, no individual food ranks as an excellent source of this mineral. Only five foods rank as very good sources, and 24 foods rank as good sources of zinc.

The World's Healthiest Foods are generally very rich in vitamin B2. In fact, well over half of the foods profiled on our site contain at least 5% of the Dietary Recommended Intake (DRI) for vitamin B2. We rate five of our foods as excellent sources of vitamin B2.Another 12 foods rate as very good sources, while 21 rate as good sources.ummary of Food Sources. People eating a standard Western diet receive about one-quarter to one-third of their dietary vitamin B2 from milk and other dairy products. If you look at the chart below, you'll see milk and yogurt represented as good sources of vitamin B2.

Basic Description. Potassium is a mineral found in varying amounts in almost all foods. Vegetables, especially green leafy varieties, are generally our richest sources of potassium. We list three excellent sources of potassium, 16 as very good sources, and 39 as good sources by our Nutrient Rating System.his is not wrongâby our Rating System, bananas are a good source of potassium. But there are 32 foods on our Rating Chart with more potassium per calorie than the banana. Speaking more generally, the most potassium-rich food sources of potassium are fruits and vegetables.

Five of the World's Healthiest Foods rank as excellent sources of iron and nine foods rank as very good sources. Additionally, 30 foods rank as good sources. Added together, over one-third rank as good, very good, or excellent sources of iron.

Food sources. The amount of chromium in food is variable and has been measured accurately in relatively few foods. Presently, there is no large database for the chromium content of food. Processed meats, whole-grain products, high-bran cereals, green beans, broccoli, nuts, and egg yolk are good sources of chromium.Foods high in simple sugars, such as sucrose and fructose, are usually low in chromium and may actually promote chromium excretion (4) .ood sources. The amount of chromium in food is variable and has been measured accurately in relatively few foods. Presently, there is no large database for the chromium content of food. Processed meats, whole-grain products, high-bran cereals, green beans, broccoli, nuts, and egg yolk are good sources of chromium.

Vitamin A. Food sources include: Cod-liver oil, sweet potatoes, carrots, leafy vegetables, and fortified foods such as breakfast cereals. What it does: Promotes good eyesight and normal functioning of the immune system. Vitamin B1 (Thiamine).Food sources include: Enriched, fortified, or whole-grain products such as bread, pasta, and cereals. What it does: Helps the body process carbohydrates and some protein.Vitamin B2 (Riboflavin). Food sources include: Milk, breads, fortified cereals, almonds, asparagus, dark meat chicken, and cooked beef. What it does: Supports many body processes, such as turning food into energy.It also helps your body make red blood cells. Vitamin B3 (Niacin). Food sources include: Poultry, fish, meat, whole grains, and fortified cereals. What it does: Helps with digestion and changing food into energy; helps make cholesterol.hat it does: Supports many body processes, such as turning food into energy. It also helps your body make red blood cells. Vitamin B3 (Niacin). Food sources include: Poultry, fish, meat, whole grains, and fortified cereals. What it does: Helps with digestion and changing food into energy; helps make cholesterol.

Good Source: To be a good source, one serving of the food must contain 10-19% of the daily value of that nutrient. High: A high source of a nutrient, is a food that contains 20% or more of it than the daily value. The label can also say the food is rich in or is an excellent source of the nutrient. No Added Sugar: This means no sugars were added while the food was being prepared. This also means that this food takes the place of a regular food that is usually much higher in sugar content.

Papaya, strawberries, pineapple, kiwifruit, cantaloupe, and raspberries are also excellent vitamin C sources. Cranberries, blueberries, and watermelon are examples of very good sources, while apples, pears, and bananas are in the good category.You should expect almost any fresh fruit to be a good, very good, or excellentsource of dietary vitamin C. In addition, many vegetables contain vitamin C.All of the greens on our website are excellent sources of vitamin C. We are big fans of green leafy vegetables as sources of many nutrients and encourage their inclusion in daily diets. Our 3-Minute Swiss Chard is an easy and tasty recipe to get you started.itamin C may be the most familiar of all of the nutrients. Although most adults would be hard pressed to name a good food source of biotin or riboflavin, most everyone can name citrus fruits as good sources of vitamin C. It is also a commonly used nutritional supplement.

Here's what you need to know about this little-known nutrient and even lesser-known food source. By Monica Reinagel | April 15, 2015. I was doing some internet research on foods that promote bone growth and came across a food called natto, which is supposed to be a good source of vitamin K2.ere's what you need to know about this little-known nutrient and even lesser-known food source. By Monica Reinagel | April 15, 2015. I was doing some internet research on foods that promote bone growth and came across a food called natto, which is supposed to be a good source of vitamin K2.

While there are few food sources that are strikingly high in magnesium content, a large number of foods contain relevant amounts of this important mineral. In fact, almost half of our World's Healthiest Foods are rated as good, very good, or excellent sources of magnesium.nly three of our WHFoods qualify as an excellent source of magnesiumâspinach, Swiss chard, and beet greens. Joining them as very good sources are three additional foods (pumpkin seeds, turnip greens, and summer squash).

Basic Description. Potassium is a mineral found in varying amounts in almost all foods. Vegetables, especially green leafy varieties, are generally our richest sources of potassium. We list three excellent sources of potassium, 16 as very good sources, and 39 as good sources by our Nutrient Rating System.robably the first food that comes to mind when thinking about potassium is the banana. This is not wrongâby our Rating System, bananas are a good source of potassium. But there are 32 foods on our Rating Chart with more potassium per calorie than the banana.

Try to include as many foods rich in magnesium in your diet as possible, and supplement the shortfall with AlgaeCal, a natural source of magnesium, calcium and many other minerals you need.Below is a list of foods that are a good source of magnesium.List of Magnesium Rich Foods.agnesium Rich Food Sources. Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some beans, peas, nuts, seeds, and whole, unrefined grains are also good sources of magnesium.

Summary of Food Sources. As a rule of thumb, legumes and vegetables are the richest whole food sources of vitamin B1. Nuts and seeds can also be concentrated in vitamin B1. Below are some further details about vitamin B1 and the World's Healthiest Foods.Many of the World's Healthiest vegetables rank as good sources of vitamin B1.ery small amounts of vitamin B1 are found in virtually all foods, and many commonly eaten foods contain substantial amounts. For example, 50/100 of our WHFoods rank as good, very good, or excellent sources of B1.

S unflower seeds and almonds. Fish and prawns. Yeast. Tuna, chicken breast, beef, halibut, and salmon. Other food sources of vitamin B3 include soy sauce, mushrooms, and cantaloupe. Fruits like mangoes and peaches are also good food sources of vitamin B3.sparagus, romaine lettuce, tomatoes, mustard greens, and squash are valuable vitamin B3-rich foods. Green beans, broccoli, and potatoes are also excellent sources of vitamin B3. Good sources of tryptophan such as eggs, cheese, and yogurt are also good sources of vitamin B3.

At the top of the list here are lentils, which achieve a rating of excellent for folate. In fact, among all WHFoods, lentils rank as our best source of folate! Rating very good as sources of folate are garbanzo beans, navy beans, kidney beans, and pinto beans.Some, but definitely not all, fruits are important sources of folate.Papayas and strawberries are very good sources of this nutrient, while oranges, pineapple, raspberries, kiwifruit, cantaloupe, lemons and limes all rate as good sources of this B vitamin.he words share a common root (the Latin word folium, meaning leaf), which helps remind us that green plant foods can be among the richest sources of folate. However, as the chart and table in this article show, there are outstanding sources of folate in other food groups as well (especially legumes).

The best source of iron is red meat, especially beef and liver. Chicken, turkey, pork, fish, and shellfish also are good sources of iron. The body tends to absorb iron from meat better than iron from nonmeat foods.However, some nonmeat foods also can help you raise your iron levels. Examples of nonmeat foods that are good sources of iron include: 1  Iron-fortified breads and cereals.he best source of iron is red meat, especially beef and liver. Chicken, turkey, pork, fish, and shellfish also are good sources of iron. The body tends to absorb iron from meat better than iron from nonmeat foods.

Food. Magnesium is widely distributed in plant and animal foods and in beverages. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources [ 1, 3 ]. In general, foods containing dietary fiber provide magnesium.Magnesium is also added to some breakfast cereals and other fortified foods. Some types of food processing, such as refining grains in ways that remove the nutrient-rich germ and bran, lower magnesium content substantially [ 1 ].Selected food sources of magnesium are listed in Table 2.reen leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources [ 1, 3 ]. In general, foods containing dietary fiber provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods.

For example, beans and vegetables are good sources of both types of fiber. For most foods, however, distinctions are made based on which type of fiber is predominant. Good sources of digestible fiber include citrus fruits, apples, peas, barley, psyllium and oat bran.Nondigestible fiber can be found in high concentrations in such foods as wheat bran, whole-wheat flour, nuts and whole-grain foods.As such, the best way to ensure that you consume enough fiber each day is to eat a diet rich in fruits, vegetables, beans and grains.or example, beans and vegetables are good sources of both types of fiber. For most foods, however, distinctions are made based on which type of fiber is predominant. Good sources of digestible fiber include citrus fruits, apples, peas, barley, psyllium and oat bran.

The skins of fruits and vegetables are also good sources of insoluble fiber. And, wheat bran is a good source of insoluble fiber, which is why it is added to many dry breakfast cereals. Most foods contain mixtures of soluble and insoluble fibers.Good sources of one type of fiber usually contain some of the other types of fiber as well.nd, wheat bran is a good source of insoluble fiber, which is why it is added to many dry breakfast cereals. Most foods contain mixtures of soluble and insoluble fibers. Good sources of one type of fiber usually contain some of the other types of fiber as well.

The skins of fruits and vegetables are also good sources of insoluble fiber. And, wheat bran is a good source of insoluble fiber, which is why it is added to many dry breakfast cereals. Most foods contain mixtures of soluble and insoluble fibers.Good sources of one type of fiber usually contain some of the other types of fiber as well.he skins of fruits and vegetables are also good sources of insoluble fiber. And, wheat bran is a good source of insoluble fiber, which is why it is added to many dry breakfast cereals. Most foods contain mixtures of soluble and insoluble fibers.

Vitamin A. Food sources include: Cod-liver oil, sweet potatoes, carrots, leafy vegetables, and fortified foods such as breakfast cereals. What it does: Promotes good eyesight and normal functioning of the immune system.Vitamin B1 (Thiamine). Food sources include: Enriched, fortified, or whole-grain products such as bread, pasta, and cereals. What it does: Helps the body process carbohydrates and some protein.Vitamin B2 (Riboflavin). Food sources include: Milk, breads, fortified cereals, almonds, asparagus, dark meat chicken, and cooked beef. What it does: Supports many body processes, such as turning food into energy.hat it does: Promotes good eyesight and normal functioning of the immune system. Vitamin B1 (Thiamine). Food sources include: Enriched, fortified, or whole-grain products such as bread, pasta, and cereals. What it does: Helps the body process carbohydrates and some protein.

Food. Magnesium is widely distributed in plant and animal foods and in beverages. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources [ 1, 3 ]. In general, foods containing dietary fiber provide magnesium.Magnesium is also added to some breakfast cereals and other fortified foods. Some types of food processing, such as refining grains in ways that remove the nutrient-rich germ and bran, lower magnesium content substantially [ 1 ].Selected food sources of magnesium are listed in Table 2.ood. Magnesium is widely distributed in plant and animal foods and in beverages. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources [ 1, 3 ]. In general, foods containing dietary fiber provide magnesium.

Tofu, tempeh, edamame, soymilk and miso are a few of the soy foods people around the world enjoy every day. Soy is one of the few plant foods with all the amino acids your body needs to make protein.You may see claims on food packages linking soy protein to lower risk of coronary heart disease.oy foods are good sources of protein, and many are also good sources of fiber, potassium, magnesium, copper and manganese. Soy foods contain significant iron, but it's not clear how well our bodies absorb it. Soymilk, tofu made with calcium, and soybeans are good sources of calcium.

Other exceptionally selenium-rich foods include oysters, clams, liver, and kidney. Each of these foods is likely to contain double to triple the DRI in a serving. These foods are the exception, however, and not the rule.As a more general rule of thumb, we can identify the best sources of selenium by food group.ost of our food groups at WHFoods provide valuable amounts of selenium. Fish, grass-fed and pasture-raised meats, whole grains, and nuts and seeds are either good, very good, or excellent food sources of selenium. We rate nine of the World's Healthiest Foods as excellent sources of selenium.

Try to include as many foods rich in magnesium in your diet as possible, and supplement the shortfall with AlgaeCal, a natural source of magnesium, calcium and many other minerals you need.Below is a list of foods that are a good source of magnesium.List of Magnesium Rich Foods.ry to include as many foods rich in magnesium in your diet as possible, and supplement the shortfall with AlgaeCal, a natural source of magnesium, calcium and many other minerals you need. Below is a list of foods that are a good source of magnesium. List of Magnesium Rich Foods.

Summary of Food Sources. The most well-known fact about zinc in foods is almost certainly that oysters are rich in zinc. A typical oyster weighing approximately one ounce will contain about 8-9 milligrams of zinc. So two oysters would put you over the WHFoods recommended daily amount of 11 milligrams.his task can be a very challenging one. Although there is some amount of zinc in all WHFoods, no individual food ranks as an excellent source of this mineral. Only five foods rank as very good sources, and 24 foods rank as good sources of zinc.

1 DFE = 1 mcg food folate = 0.6 mcg of folic acid from fortified food or as a supplement consumed with food. Keep in mind the FDA does not require food labels to list folate content unless a food has been fortified with this nutrient.5 Good Sources of Folic Acid. DFE = 1 mcg food folate = 0.6 mcg of folic acid from fortified food or as a supplement consumed with food. Keep in mind the FDA does not require food labels to list folate content unless a food has been fortified with this nutrient. 5 Good Sources of Folic Acid.

Food. Magnesium is widely distributed in plant and animal foods and in beverages. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources [ 1, 3 ]. In general, foods containing dietary fiber provide magnesium.Magnesium is also added to some breakfast cereals and other fortified foods. Some types of food processing, such as refining grains in ways that remove the nutrient-rich germ and bran, lower magnesium content substantially [ 1 ].Selected food sources of magnesium are listed in Table 2.agnesium is widely distributed in plant and animal foods and in beverages. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources [ 1, 3 ].

Iron from animal sources is known as heme iron and is found in various meats and fish. Iron from plants is known as nonheme iron, and is found in certain vegetables and in iron-fortified foods such as breakfast cereals. Heme iron is better absorbed by the body than nonheme iron.The following foods are good sources of heme iron (from animal sources): 1  Chicken liver. 2  Oysters.ron from plants is known as nonheme iron, and is found in certain vegetables and in iron-fortified foods such as breakfast cereals. Heme iron is better absorbed by the body than nonheme iron. The following foods are good sources of heme iron (from animal sources): 1  Chicken liver. 2  Oysters.

Tofu is a great natural source of calcium. Chard is a good calcium souce, but it should be cooked to neutralize the oxalic acid it contains, which can affect calcium absorption. If someone is lactose intolerant, he may need to take a daily calcium supplement.Spinach can be used to make healthy, green smoothies.Some dairy products are fortified with vitamin D to boost calcium absorption. A sandwich made with Swiss cheese, a good source of calcium. Dairy products are a good source of calcium.Bananas contain calcium. A six-ounce serving of yogurt has 300 milligrams of calcium.Many nuts contain calcium. Milk is a good source of calcium. Spinach is one of the better-known vegetables with calcium. sandwich made with Swiss cheese, a good source of calcium. Dairy products are a good source of calcium. Bananas contain calcium. A six-ounce serving of yogurt has 300 milligrams of calcium. Many nuts contain calcium. Milk is a good source of calcium. Spinach is one of the better-known vegetables with calcium.

Vitamin A. Food sources include: Cod-liver oil, sweet potatoes, carrots, leafy vegetables, and fortified foods such as breakfast cereals. What it does: Promotes good eyesight and normal functioning of the immune system.Vitamin B1 (Thiamine).Food sources include: Enriched, fortified, or whole-grain products such as bread, pasta, and cereals. What it does: Helps the body process carbohydrates and some protein.Vitamin B2 (Riboflavin). Food sources include: Milk, breads, fortified cereals, almonds, asparagus, dark meat chicken, and cooked beef.hat it does: Promotes good eyesight and normal functioning of the immune system. Vitamin B1 (Thiamine). Food sources include: Enriched, fortified, or whole-grain products such as bread, pasta, and cereals. What it does: Helps the body process carbohydrates and some protein.

Basic Description. Potassium is a mineral found in varying amounts in almost all foods. Vegetables, especially green leafy varieties, are generally our richest sources of potassium. We list three excellent sources of potassium, 16 as very good sources, and 39 as good sources by our Nutrient Rating System.he ratio of sodium to potassium in a modern, processed food diet is likely to be close to 5:1, with five times as much sodium as potassium. The U.S. would be a good example of an industrialized country with this type of high sodium:potassium ratio from processed foods.

Soaked almond is a very good source of energy for a pregnant woman. It provides proper nourishment for both mom and baby. Almond is a well balanced food with a lot of nutrients in it. It is a good source for protein, fats, folate, calcium and magnesium.All of which are required during pregnancy.oaked almond is a very good source of energy for a pregnant woman. It provides proper nourishment for both mom and baby. Almond is a well balanced food with a lot of nutrients in it. It is a good source for protein, fats, folate, calcium and magnesium.

Basic Description. Vitamin C may be the most familiar of all of the nutrients. Although most adults would be hard pressed to name a good food source of biotin or riboflavin, most everyone can name citrus fruits as good sources of vitamin C. It is also a commonly used nutritional supplement.asic Description. Vitamin C may be the most familiar of all of the nutrients. Although most adults would be hard pressed to name a good food source of biotin or riboflavin, most everyone can name citrus fruits as good sources of vitamin C. It is also a commonly used nutritional supplement.

While there are few food sources that are strikingly high in magnesium content, a large number of foods contain relevant amounts of this important mineral. In fact, almost half of our World's Healthiest Foods are rated as good, very good, or excellent sources of magnesium.mong our grains, barley, buckwheat, brown rice, quinoa, and millet also rank in our top 25 magnesium foods. Although a few fruits are ranked as good sources of magnesium, you typically wouldn't turn to fruits for your magnesium, nor to dairy products nor meats.

At the top of the list here are lentils, which achieve a rating of excellent for folate. In fact, among all WHFoods, lentils rank as our best source of folate! Rating very good as sources of folate are garbanzo beans, navy beans, kidney beans, and pinto beans.Some, but definitely not all, fruits are important sources of folate.Papayas and strawberries are very good sources of this nutrient, while oranges, pineapple, raspberries, kiwifruit, cantaloupe, lemons and limes all rate as good sources of this B vitamin.ummary of Food Sources. As the name implies, green leafy vegetables (or foliage) are among the best sources of folate. Spinach, turnip greens, bok choy, parsley, and romaine lettuce are all rated by our system as excellent sources of folate.

Celery is an excellent source of vitamin K and molybdenum. It is a very good source of folate, potassium, dietary fiber, manganese, and pantothenic acid. Celery is also a good source of vitamin B2, copper, vitamin C, vitamin B6, calcium, phosphorus, magnesium, and vitamin A (in the form of carotenoids).his chart graphically details the %DV that a serving of Celery provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Celery can be found in the Food Rating System Chart.

Magnesium Rich Food Sources. Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium.Some beans, peas, nuts, seeds, and whole, unrefined grains are also good sources of magnesium.agnesium Rich Food Sources. Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium.

Probably the first food that comes to mind when thinking about potassium is the banana. This is not wrongâby our Rating System, bananas are a good source of potassium. But there are 32 foods on our Rating Chart with more potassium per calorie than the banana.Speaking more generally, the most potassium-rich food sources of potassium are fruits and vegetables.Some legumes, fish, and dairy products can also make important contributions to our daily potassium intake; yet, because these foods have more calories, they are not as highly rated by our Nutrient Richness System.robably the first food that comes to mind when thinking about potassium is the banana. This is not wrongâby our Rating System, bananas are a good source of potassium. But there are 32 foods on our Rating Chart with more potassium per calorie than the banana.

Good sources of iodine. Iodine is a trace element found in seawater, rocks and some types of soil. Good food sources include sea fish and shellfish. Iodine can also be found in plant foods, such as cereals and grains, but the levels vary, depending on the amount of iodine in the soil where the plants are grown.odine is a trace element found in seawater, rocks and some types of soil. Good food sources include sea fish and shellfish. Iodine can also be found in plant foods, such as cereals and grains, but the levels vary, depending on the amount of iodine in the soil where the plants are grown.

While there are few food sources that are strikingly high in magnesium content, a large number of foods contain relevant amounts of this important mineral. In fact, almost half of our World's Healthiest Foods are rated as good, very good, or excellent sources of magnesium.oining them as very good sources are three additional foods (pumpkin seeds, turnip greens, and summer squash). Our top 20 WHFoods for magnesium also include numerous legumes, nuts, and seeds. Top legumes for magnesium are navy beans, tempeh (fermented soybeans), pinto beans, lima beans, and kidney beans.

Maybe you are a fan of yogurt and it would be easy for you to add this to your thyroid diet. Yogurt is one food that is good for your thyroid. Yogurt is rich in calcium and it also contains iodine. There you have two sources that not only taste great together, but they are among the good foods for thyroid.By eating just a cup of each, you will be providing your body and thyroid with approximately 100 micro grams of iodine.ish and shell fish are also a food that aids your thyroid. It is a good choice of food rich in iodine. It is also a great source of protein and omega-3 fatty acids. This, however, can be a hard food to eat if you donât like it. Fish is one of those foods that would be hard to develop a taste for.

Foods with carbohydrate are the best source of energy and can be found in several of the food groups. In the dairy group, milk and yogurt contain carbohydrate (12-15 grams/serving) as well as protein to help provide sustained energy. In the protein foods group, beans contain both carbohydrate and protein.In the grains group, all of the foods contain carbohydrate (15 grams/serving) and many have an added benefit of being a good source of fiber to help you feel full longer.n the protein foods group, beans contain both carbohydrate and protein. In the grains group, all of the foods contain carbohydrate (15 grams/serving) and many have an added benefit of being a good source of fiber to help you feel full longer.

FastFeatures. Many ingredients in our daily diet are good natural sources of magnesium. There are various natural sources of magnesium that also contain potassium. Leafy vegetables, cereals, milk products, nuts, legumes, and fruits are all good food sources of magnesium.mong nuts, almonds, cashews, and peanuts are good sources of both potassium and magnesium. Among cereals, barley, oat bran, and brown rice help the body get an adequate amount of magnesium. Similarly, whole wheat grain when not refined, is also a natural source of magnesium in food.

Green leafy vegetables, especially spinach, are a good source of magnesium. Supplementing our diet with an adequate quantity of natural sources of magnesium will prevent being prone to diseases such as asthma, diabetes, and osteoporosis.Broccoli is another good food source of magnesium.mong nuts, almonds, cashews, and peanuts are good sources of both potassium and magnesium. Among cereals, barley, oat bran, and brown rice help the body get an adequate amount of magnesium. Similarly, whole wheat grain when not refined, is also a natural source of magnesium in food.

% Daily Value in Magnesium Containing Foods. The majority of good magnesium sources contain only about 10% or less of recommended daily amounts, as seen in a list of the magnesium content in common food sources of magnesium.Those that do contain more, such as certain nuts, fish and whole grains, are often eaten in too small quantities by the average person. Daily Value in Magnesium Containing Foods. The majority of good magnesium sources contain only about 10% or less of recommended daily amounts, as seen in a list of the magnesium content in common food sources of magnesium.

Magnesium Rich Food Sources. Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium.Some beans, peas, nuts, seeds, and whole, unrefined grains are also good sources of magnesium.You should note that refined grains are generally low in magnesium. When white flour is processed, the magnesium rich germ and bran are removed.agnesium Rich Food Sources. Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium.

Summary of Food Sources. Nuts, root vegetables, and eggs are among our best sources of biotin. Each can contain more than a quarter of your daily biotin need in a single serving. Although their contribution is not fully noted in the charts on this page, tofu, mushrooms, and many types of seeds can be biotin-rich foods.hile we are still learning about how rich many of the World's Healthiest Foods are as biotin sources, we already know that we have peanuts and tomatoes as excellent sources of biotin. Among the World's Healthiest Foods, you will also find six very good and twelve good sources of biotin.

It is also true that many nuts and seeds are rich in zinc. Sesame seeds and pumpkin seeds, for example, rank in our Top 10 WHFoods sources for this mineral! And cashews are not far behind at our 11th best source. These nuts and seeds also provide the largest amounts of zinc to our 7-Day Healthiest Way of Eating Plan.lthough there is some amount of zinc in all WHFoods, no individual food ranks as an excellent source of this mineral. Only five foods rank as very good sources, and 24 foods rank as good sources of zinc.

Nutritional highlights. Tofu is a good source of protein and contains all eight essential amino acids. It is also an excellent source of iron and calcium and the minerals manganese, selenium and phosphorous. In addition, tofu is a good source of magnesium, copper, zinc and vitamin B1.Tofu is an excellent food from a nutritional and health perspective. It is thought to provide the same sort of protection against cancer and heart disease as soya beans.t is also an excellent source of iron and calcium and the minerals manganese, selenium and phosphorous. In addition, tofu is a good source of magnesium, copper, zinc and vitamin B1. Tofu is an excellent food from a nutritional and health perspective.

Zinc is found in a wide variety of foods. You can get recommended amounts of zinc by eating a variety of foods including the following: 1  Oysters, which are the best source of zinc. 2  Red meat, poultry, seafood such as crab and lobsters, and fortified breakfast cereals, which are also good sources of zinc.inc is found in a wide variety of foods. You can get recommended amounts of zinc by eating a variety of foods including the following: 1  Oysters, which are the best source of zinc. 2  Red meat, poultry, seafood such as crab and lobsters, and fortified breakfast cereals, which are also good sources of zinc.

Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, they contain fibre, calcium, iron and B vitamins. Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat.tarchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, they contain fibre, calcium, iron and B vitamins. Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat.

Probably, if you've read about food sources of selenium, you've read about Brazil nuts as a strong source of the mineral. Depending on where they are grown, this is likely to be trueâone ounce of Brazil nuts may contain as much as 10 times the Dietary Reference Intake (DRI) recommendation for selenium intake.ost of our food groups at WHFoods provide valuable amounts of selenium. Fish, grass-fed and pasture-raised meats, whole grains, and nuts and seeds are either good, very good, or excellent food sources of selenium. We rate nine of the World's Healthiest Foods as excellent sources of selenium.

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Speaking more generally, the most potassium-rich food sources of potassium are fruits and vegetables. Some legumes, fish, and dairy products can also make important contributions to our daily potassium intake; yet, because these foods have more calories, they are not as highly rated by our Nutrient Richness System.asic Description. Potassium is a mineral found in varying amounts in almost all foods. Vegetables, especially green leafy varieties, are generally our richest sources of potassium. We list three excellent sources of potassium, 16 as very good sources, and 39 as good sources by our Nutrient Rating System.

An easy way to remember foods that are good magnesium sources is to think fiber. Foods that are high in fiber are generally high in magnesium. Dietary sources of magnesium include legumes, whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), seeds, and nuts (especially almonds).n easy way to remember foods that are good magnesium sources is to think fiber. Foods that are high in fiber are generally high in magnesium. Dietary sources of magnesium include legumes, whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), seeds, and nuts (especially almonds).

Iron from plants is known as nonheme iron, and is found in certain vegetables and in iron-fortified foods such as breakfast cereals. Heme iron is better absorbed by the body than nonheme iron. The following foods are good sources of heme iron (from animal sources):1  Chicken liver. 2  Oysters.ron from plants is known as nonheme iron, and is found in certain vegetables and in iron-fortified foods such as breakfast cereals. Heme iron is better absorbed by the body than nonheme iron. The following foods are good sources of heme iron (from animal sources): 1  Chicken liver. 2  Oysters.

Meat: Most meat products like poultry, pork, liver, kidney, and fish are excellent sources of vitamin B1. Unrefined, unprocessed, fortified food: Enriched flours, fortified breads, cereals, and pasta are all good sources of vitamin B1.Fortified food has added vitamin B1 and can be easily absorbed by the body.Egg yolk is also a vitamin B1 food source.eat: Most meat products like poultry, pork, liver, kidney, and fish are excellent sources of vitamin B1. Unrefined, unprocessed, fortified food: Enriched flours, fortified breads, cereals, and pasta are all good sources of vitamin B1.

Many ingredients in our daily diet are good natural sources of magnesium. There are various natural sources of magnesium that also contain potassium. Leafy vegetables, cereals, milk products, nuts, legumes, and fruits are all good food sources of magnesium.It is always better to have natural sources of magnesium than synthetic ones because natural sources of magnesium are easily assimilated in the body.mong fruits, bananas are one of the richest natural sources of magnesium. They are also rich in potassium. Raisins contain magnesium as do figs. Figs, good sources of potassium and magnesium, help treat acute constipation.

From my observations, I learned that the concentration of nutrients varies from food to food. Foods high in glucose and starch such as fruit, vegetables, breads, and cereals seem to be a good source of energy.lso, foods high in protein, such as meats and eggs, seem to be a good source of energy and a requirement for efficient metabolism and building of cells. Foods that have all the major nutrients are not necessarily the most optimal choice for an energy source.

This chart graphically details the %DV that a serving of Corn provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Corn can be found in the Food Rating System Chart.his chart graphically details the %DV that a serving of Corn provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Corn can be found in the Food Rating System Chart.

Magnesium rich foods like buckwheat are good for arthritis. Salmon is one of many foods naturally rich in magnesium. Magnesium for arthritis can be taken as an oral supplement and often comes in combination form with calcium and potassium.Nuts are typically good sources of magnesium.Tofu is rich in magnesium.agnesium rich foods like buckwheat are good for arthritis. Salmon is one of many foods naturally rich in magnesium. Magnesium for arthritis can be taken as an oral supplement and often comes in combination form with calcium and potassium. Nuts are typically good sources of magnesium. Tofu is rich in magnesium.

Basic Description. Vitamin B1, also known as thiamin, is classified as a B-complex vitamin. Very small amounts of vitamin B1 are found in virtually all foods, and many commonly eaten foods contain substantial amounts. For example, 50/100 of our WHFoods rank as good, very good, or excellent sources of B1.ery small amounts of vitamin B1 are found in virtually all foods, and many commonly eaten foods contain substantial amounts. For example, 50/100 of our WHFoods rank as good, very good, or excellent sources of B1.

While there are few food sources that are strikingly high in magnesium content, a large number of foods contain relevant amounts of this important mineral. In fact, almost half of our World's Healthiest Foods are rated as good, very good, or excellent sources of magnesium. likely reason for this deficient magnesium intake is the tendency of the average U.S. diet to focus predominantly on heavily processed convenience foods at the expense of the green leafy vegetables, nuts and seeds, and legumes that are among our best food sources of the mineral.

FastFeatures. Many ingredients in our daily diet are good natural sources of magnesium. There are various natural sources of magnesium that also contain potassium. Leafy vegetables, cereals, milk products, nuts, legumes, and fruits are all good food sources of magnesium.lmost all milk products are very good sources of potassium and magnesium. Skimmed milk and yogurt are considered good natural sources of magnesium and can be added to a diet regiment.

Media. Food and Estrogen Some foods are a good sources of natural estrogens. There are some foods that inhibit estrogen. Knowing how your food affect the estrogen metabolism is an important part of managing the menopause and PMS.strogen Inhibiting Foods. Foods Containing Natural Estrogens. A number of different foods and herbs are sources of natural plant estrogens, and can be very helpful during menopause, The following is a list of some of the best food sources of estrogen.

Vitamin A. Food sources include: Cod-liver oil, sweet potatoes, carrots, leafy vegetables, and fortified foods such as breakfast cereals. What it does: Promotes good eyesight and normal functioning of the immune system. Vitamin B1 (Thiamine).Food sources include: Enriched, fortified, or whole-grain products such as bread, pasta, and cereals. What it does: Helps the body process carbohydrates and some protein.Vitamin B2 (Riboflavin). Food sources include: Milk, breads, fortified cereals, almonds, asparagus, dark meat chicken, and cooked beef. What it does: Supports many body processes, such as turning food into energy.hat it does: Helps with digestion and changing food into energy; helps make cholesterol. Vitamin B6. Food sources include: Fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. What it does: Supports your nervous system.

Vitamin A. Food sources include: Cod-liver oil, sweet potatoes, carrots, leafy vegetables, and fortified foods such as breakfast cereals. What it does: Promotes good eyesight and normal functioning of the immune system.Vitamin B1 (Thiamine). Food sources include: Enriched, fortified, or whole-grain products such as bread, pasta, and cereals. What it does: Helps the body process carbohydrates and some protein.Vitamin B2 (Riboflavin). Food sources include: Milk, breads, fortified cereals, almonds, asparagus, dark meat chicken, and cooked beef. What it does: Supports many body processes, such as turning food into energy.It also helps your body make red blood cells.itamin B2 (Riboflavin). Food sources include: Milk, breads, fortified cereals, almonds, asparagus, dark meat chicken, and cooked beef. What it does: Supports many body processes, such as turning food into energy. It also helps your body make red blood cells.

Although dairy foods generally contain the most concentrated amounts of calcium, many other foods are good sources of calcium. Here are some food ideas and the amount of calcium they contain: Dairy foods. 1  1 cup of milk - 291-302 mg.2  1 cup of yogurt - 345-415 mg.3  1 ounce of American cheese - 174 mg.lthough dairy foods generally contain the most concentrated amounts of calcium, many other foods are good sources of calcium. Here are some food ideas and the amount of calcium they contain: Dairy foods. 1  1 cup of milk - 291-302 mg. 2  1 cup of yogurt - 345-415 mg. 3  1 ounce of American cheese - 174 mg.

Basic Description. Vitamin B1, also known as thiamin, is classified as a B-complex vitamin. Very small amounts of vitamin B1 are found in virtually all foods, and many commonly eaten foods contain substantial amounts. For example, 50/100 of our WHFoods rank as good, very good, or excellent sources of B1.asic Description. Vitamin B1, also known as thiamin, is classified as a B-complex vitamin. Very small amounts of vitamin B1 are found in virtually all foods, and many commonly eaten foods contain substantial amounts. For example, 50/100 of our WHFoods rank as good, very good, or excellent sources of B1.

This food group provides carbohydrates, some protein, fibre, vitamins and minerals. Fruit is a good source of Vitamin C and another vitamin called folate. Fruit skins also provide carbohydrate and fibre. This food group provides good sources of protein, fat, vitamins and minerals, particularly iron to carry This food group provides fibre, carbohydrates, vitamins, particularly Vitamins A and C and minerals. Dairy foods are the best source of calcium. They also provide carbohydrates, protein, vitamins and minerals and some fat. This food group provides fibre, carbohydrates, vitamins, particularly Vitamins A and C and minerals.

Dietary Sources. Protein-rich foods, such as meat, poultry, fish, eggs, dairy products, nuts, and legumes, are good sources of phosphorus. Other sources include whole grains, hard potatoes, dried fruit, garlic cloves, and carbonated beverages.ietary Sources. Protein-rich foods, such as meat, poultry, fish, eggs, dairy products, nuts, and legumes, are good sources of phosphorus. Other sources include whole grains, hard potatoes, dried fruit, garlic cloves, and carbonated beverages.