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Vitamins and Minerals Sources

Anyone got a list of the best food sources of each vitamin and mineral. Preferably at least the top 3 for each one. I’ve seen the first few pages of google but they don’t really do a good job. It would be nice to have a spreadsheet with a column for each vitamin and mineral in order of the best source.

edit - yo made this myself, https://docs.google.com/spreadsheets/d/1auSTcEaBQJBw0hNO0nAmVton0KoWYT0m7QcL8FfQREY/edit#gid=0, if anybody has any good spreadsheets or sources, i’d still like them. It’s difficult finding the absolute best sources for each vitamin and mineral.

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Answer

The best source I’ve seen so far was in a textbook called Understanding Nutrition by Ellie Whitney. There’s a spreadsheet for each vitamin and mineral with basic food items, showing how much of certain vitamin you can get from a portion and what’s the best source per kcal content.

But since getting a textbook just for this doesn’t sound convincing, I found a pretty good source here: https://www.nhs.uk/conditions/vitamins-and-minerals/

Answer

Doesn’t address your need but I think you would find Dr. Fuhrman ANDI food scoring system helpful. Essentially it lists food and rates it from most nutritious per calorie compared to least. In other words a nutrition density scale.

ANDI nutrition density scale

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