Nutrition & Food Sources

Get your nutrients from real food. Here is what to eat and how much to get the benefits.

Food first. Supplements fill gaps, but whole foods offer nutrients in their natural form with better absorption. Use this guide to build a nutrient-rich diet.

Iron from animal sources absorbs better than plant sources. Pair plant sources with vitamin C for better absorption.

Beef liver 2 slices (84g) = 5mg

Red meat (beef, lamb) Palm-sized piece = 2-3mg

Shellfish (clams, mussels) Small bowl = 4-5mg

Chicken thighs 2 thighs = 1.5mg

Lentils Large scoop = 6.5mg

Spinach 2 big handfuls cooked = 6.5mg

Tofu Half a block = 3.5mg

Fortified cereal 1 bowl = 4-18mg

Pumpkin seeds Handful = 2.5mg

Dark chocolate 2 squares = 2mg

Tip: Vitamin C boosts iron absorption. Squeeze lemon on spinach, eat peppers with lentils, or drink orange juice with cereal.

Very few foods naturally contain vitamin D. Most people need sunlight or fortified foods.

Salmon or mackerel Fist-sized portion = 400-500 IU

Cod liver oil 1 tablespoon = 1360 IU

Canned tuna Small can = 150 IU

Egg yolks 2 eggs = 80-100 IU

Fortified milk 1 large glass = 100 IU

Fortified plant milks 1 large glass = 100 IU

Fortified orange juice 1 large glass = 100 IU

Mushrooms (UV-treated) 1 cup sliced = 400-600 IU

Tip: 10-15 minutes of sun on your face and arms provides roughly 1000-3000 IU. Darker skin needs more time.

Magnesium is in whole grains, nuts, seeds, and leafy greens. Processing strips much of it from foods.

Pumpkin seeds Small handful = 156mg

Spinach 2 big handfuls cooked = 157mg

Almonds About 20 almonds = 80mg

Cashews About 18 cashews = 74mg

Black beans Large scoop = 120mg

Edamame 1 cup = 100mg

Dark chocolate 2 squares = 64mg

Avocado Half an avocado = 58mg

Brown rice 1 cup cooked = 86mg

Banana 1 medium = 32mg

Tip: Epsom salt baths absorb through skin and can help supplement dietary intake.

Omega-3s come primarily from fatty fish. Plant sources (ALA) convert poorly to DHA/EPA.

Salmon (wild) Fist-sized portion = 1200mg

Mackerel Fist-sized portion = 1000mg

Sardines Small can = 500mg

Anchovies 5-6 fillets = 400mg

Trout Fist-sized portion = 600mg

Oysters 3-4 oysters = 400mg

Chia seeds 2 tablespoons = 5000mg ALA

Ground flaxseed 2 tablespoons = 2400mg ALA

Walnuts 7 whole = 2500mg ALA

Tip: Aim for 2 fist-sized servings of fatty fish per week. That covers your weekly needs.

B12 is almost exclusively in animal products. Vegans and anyone over 50 should pay close attention.

Clams Small bowl = 84 mcg

Beef liver 2 slices = 70 mcg

Salmon Fist-sized portion = 2.8 mcg

Beef Palm-sized piece = 1.5-2.5 mcg

Milk 1 large glass = 1.2 mcg

Yogurt 1 cup = 1.1 mcg

Eggs 2 large = 2 mcg

Fortified nutritional yeast 1 tablespoon = 2.4 mcg

Fortified cereal 1 bowl = 1.5-6 mcg

Tip: Fortified plant milks and cereals are primary B12 sources for vegans. Check the label to confirm fortification.

Dairy is the most easily absorbed calcium, but leafy greens and fortified foods also provide significant amounts.

Yogurt 1 cup = 300mg

Milk 1 large glass = 300mg

Cheese 2 slices = 400mg

Canned sardines (with bones) Small can = 325mg

Tofu (calcium-set) Quarter block = 200-400mg

Fortified plant milk 1 large glass = 300mg

Kale or collard greens 2 handfuls cooked = 180mg

Broccoli 2 handfuls cooked = 60mg

Spinach 2 handfuls cooked = 240mg (less absorbed)

Almonds About 20 = 75mg

Tip: Vitamin D improves calcium absorption. Get your D from sun or food to maximize calcium uptake.

Zinc is in meat, shellfish, legumes, and seeds. Plant sources contain phytates that reduce absorption.

Oysters 3-4 oysters = 75mg (highest source)

Beef Palm-sized piece = 5mg

Crab or lobster Half a crab leg = 4.5mg

Chickpeas Large scoop = 2.5mg

Pumpkin seeds Small handful = 2mg

Cashews About 18 = 1.6mg

Dark chocolate 2 squares = 1mg

Tip: Soaking beans and sprouting seeds reduces phytates and improves zinc absorption from plant sources.

Folate is in leafy greens, legumes, and citrus. It is easily destroyed by heat and long storage.

Beef liver 2 slices = 215 mcg

Lentils Large scoop = 358 mcg

Chickpeas Large scoop = 282 mcg

Black beans Large scoop = 227 mcg

Spinach Large handful raw = 58 mcg

Asparagus 6-8 spears = 268 mcg

Avocado Half = 163 mcg

Orange 1 medium = 50 mcg

Fortified cereal 1 bowl = 100-400 mcg

Eggs 2 large = 44 mcg

Tip: Eat folate sources raw or lightly cooked. Fortified cereals and lentils give the most reliable amounts.

Iodine is primarily in seafood and iodized salt. Soil levels vary, so vegetables may or may not contain it.

Seaweed (kelp, nori, dulse) 1 sheet = 150-300 mcg

Cod Fist-sized portion = 100 mcg

Shrimp Small bowl = 35 mcg

Tuna Half a can = 20 mcg

Milk 1 large glass = 55-115 mcg

Eggs 2 large = 48 mcg

Iodized table salt Quarter teaspoon = 71 mcg

Tip: One nori sheet (used in sushi) provides roughly 60 mcg. Too much iodine can also be problematic, so do not overdo seaweed.

Vitamin C is in many fruits and vegetables. It is heat-sensitive and lost when foods are cooked.

Guava 1 medium = 126mg

Red bell pepper Half a large = 152mg

Kiwi 1 medium = 71mg

Orange 1 medium = 70mg

Strawberries 1 cup = 85mg

Papaya 1 cup cubed = 87mg

Broccoli 2 handfuls cooked = 100mg

Tomatoes 2 medium = 35mg

Tip: Vitamin C greatly enhances iron absorption. Squeeze lemon on foods, snack on kiwi, or add bell peppers to meals.

Vitamin E is in nuts, seeds, and vegetable oils. It protects cells as an antioxidant.

Wheat germ oil 1 tablespoon = 20mg

Almonds About 20 = 7.3mg

Sunflower seeds Quarter cup = 7.4mg

Hazelnuts About 15 = 4.3mg

Peanuts Small handful = 2.2mg

Avocado Half = 4.2mg

Olive oil 1 tablespoon = 1.9mg

Spinach 2 handfuls cooked = 3.5mg

Tip: Whole foods provide the complete vitamin E complex. The form in supplements (alpha-tocopherol) differs from food forms (tocopherols).

Easy Ways to Combine Nutrients

Simple meals that pack multiple nutrients together.

Iron + C Breakfast

Oatmeal with fortified cereal, sliced kiwi, and strawberries. One bowl covers most of your daily iron and C needs.

Omega-3 + D Lunch

Wild salmon salad with avocado, almonds, and lemon dressing. Gets you a full week of omega-3s plus D.

Calcium + Magnesium Dinner

Leafy greens with tofu, pumpkin seeds, and salmon. Covers calcium, magnesium, and omega-3s in one meal.

B12 + Folate Snack

Hard-boiled eggs with orange slices. Two eggs plus one orange covers your daily B12 and adds folate.

Quick Reference

Blood work tells you more: Individual needs vary. A blood test shows where you actually stand.
Eat the rainbow: A variety of colorful fruits and vegetables ensures you get a range of nutrients.
Food is complex: Whole foods contain nutrients in forms your body recognizes and uses better than isolated supplements.
Cooking affects nutrients: Lightly cook or eat raw when possible to preserve heat-sensitive vitamins.

Nutrition & Food Sources

Iron

Vitamin D

Magnesium

Omega-3

Vitamin B12

Calcium

Zinc

Folate

Iodine