Here are a few of the more common supplements taken and foods that are high in these nutrients (listed in descending order). For a complete list see links at bottom.
Vitamin A (RDA 5000 Int’l Units)
Kale (1 cup raw), 10,000 IU
Mustard Greens (1 cup cooked), 9,000 IU
Carrots (1 large raw), 8,000 IU
Cantaloupe ( 1/8 of a large melon), 3,000 IU
Folate (a B Vitamin) (RDA 400 milligrams)
Spinach (1 cup cooked), 194 mg
Lentils (1/2 cup cooked), 180 mg
Asparagus (4 spears), 90 mg
Avocado (1/2 avocado), 80 mg
Vitamin C (RDA 90 milligrams)
Red Pepper (1 cup chopped), 190 mg
Orange (1 small), 83 mg
Kale (1 cup raw chopped), 80 mg
Cauliflower (1 cup chopped), 52 mg
Broccoli (2 med spears), 50 mg
Vitamin D (RDA 600 Int’l Units)
Sunshine (Hard to say how much time you need since there are so many variables (time of year, time of day, color of skin). But unless you’re a lifeguard who’s sworn off sunscreen, you’re likely not getting enough from the sun.)
Tuna (1 tin), 300 IU
Salmon (coho, wild, 3 oz), 383 IU
Sardines (in a tin), 250 IU
Eggs (1, from the yolk), 44 IU
Yogurt (1/2 cup whole plain), 5 IU (Most milk has high levels of added Vitamin D, there is very little naturally occurring Vitamin D in milk.)
Cod liver oil (The one I take provides 425 IU/two capsules)
Vitamin E (RDA 15 milligrams)
Almonds, (1/4 cup), 10 mg
Peanut Butter (2 tbsp), 2 mg
Avocado (1/2 avocado), 10 mg
Calcium (RDA 1000 milligrams)
Yogurt (1 cup plain whole milk), 296 mg
Cottage cheese (1 cup, 2%), 206 mg
Mustard Greens (1 cup cooked), 104 mg
Almonds (1/4 cup), 100 mg
Broccoli (2 medium spears), 72 mg
Coconut water (1 cup), 58 mg
Iron (RDA 8 milligrams)
Lentils (1/2 cup cooked), 3.5 mg
Tuna (1 tin), 3 mg
Kidney Beans (or Adzuki) (1/2 cup), 2.5 mg
Spirulina (seaweed) (1 tbsp dry), 2 mg
Beef (4oz sirloin or one hamburger patty), 1.6 mg
Sardines (4), 1.5 mg
Almonds (1/4 cup), 1.25 mg
Walnuts (1/4 cup), 1 mg
Salmon (3 oz), .78 mg
Egg (1), 1 mg
Source:USDA Database
To look up the nutrients of other foods, go here.
To see the RDAs of other nutrients, go here.
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