ESSENTIAL NUTRIENT GUIDE- Jeffrey Benton D.C..

Foods listed in approximate amounts supplied by average servings, highest first and decreasing as reading down

VITAMINS
A Liver Dark green leafy veg. Cantaloupe Sweet potato Carrots Tomato Eggs	B-1 Yeast, brewer's Pork Soybeans (dry) Ham Wheat germ Sunflower seeds Fortified cereals Brazil nuts Oatmeal	B-2 Liver Organ meats Mushrooms Skim milk White milk Yeast, brewer's Fortified cereals Eggs Beef Cottage cheese Chicken Spinach Ham, pork	B-6 Soybeans Fresh salmon Ham, pork Canned salmon Yeast, brewer's Molasses Liver Wheat bran Beef Cod Wheat germ Sunflower seeds	B-12 Liver Beef kidney Beef Oysters Salmon Fresh sole filet Ham, pork Chicken Eggs Soybeans
Niacin Salmon, tuna Chicken Halibut Beef Organ meats Peanuts All bran Mushrooms Yeast, brewer's Other fish	Pantothenic Acid Liver Organ meats Eggs Soybeans Broccoli Peanuts Mushrooms Beef Haddock Yeast, brewer's	C Guava Broccoli Green pepper Brussel sprouts Cantaloupe Dark green leafy veg. Citrus fruit or juice Strawberries, fresh Cabbage Watermelon Honeydew melon Mango Tomato	D Sunlight Fish liver oils Liver Eggs Butter Cream	E Soybean Oil Corn oil Cottonseed oil Wheat germ Peanuts Margarine Mayonnaise Salmon steak, broiled

MINERALS
Calcium Milk Broccoli Dark green leafy veg. Cheese Molasses Legumes Almonds Cottage cheese Brazil nuts Vegetable patty	Iodine Iodized salt Ocean fish Shell fish Spinach Other fish	Iron Prune juice Liver Soybeans Baked beans Ham Organ meats Chicken Spinach Eggs Raisins Molasses Wheat germ	Magnesium Soybeans Wheat germ Cashews Almonds Brazil nuts Baked beans Peanuts Molasses Dark green leafy veg. Brown rice Corn Oatmeal	Potassium Soybeans Cantaloupe Sweet potato Avocado Raisins Banana Halibut, sole Baked beans Molasses Ham Mushrooms Beef White potatoes Tomato Radishes Prune juice Kale Nuts and seeds Wheat germ

FATS	PROTEIN	ESSENTIAL AMINO ACIDS
Polyunsaturated Safflower oil Corn oil Soybean oil Cottonseed oil Walnuts (English) Sunflower seeds Margarine (containing liquid vegetable oil)	General Chicken Soybeans (dry) Fish Ham, pork Beef Vegetable patty Cottage cheese	Iso-Leucine Beef Chcken Fish Soybeans Soy protein Ham, pork Vegetable patty Eggs Cottage cheese Liver Baked beans Milk	Leucine Beef Chicken Soy protein Fish Soybeans Ham, pork Cottage cheese Liver Vegetable patty Eggs Baked beans	Lysine Chicken Beef Fish Ham, pork Soy protein Soybeans Cottage cheese Baked beans Eggs Goat's milk Milk Peanuts Vegetable patty Yeast, brewer's Oatmeal
ESSENTIAL AMINO ACIDS (cont'd.)
Methionine Chicken Beef Fish Ham, pork Eggs Cottage cheese Liver Soybeans Vegetable patty Sardines Milk Yogurt	Phenylalanine Soy protein Beef Chicken Soybeans Fish Vegetable patty Eggs Cottage cheese Baked beans Peanuts Almonds Milk	Threonine Beef Chicken Fish Ham, pork Soy protein Soybeans Liver Eggs Cottage cheese Goat's milk Baked beans Vegetable patty	Tryptophan Beef Soy protein Chicken Soybeans Fish Eggs Vegetable patty Cottage cheese Milk Mixed nuts Baked beans	Valine Beef Chicken Fish Soy protein Soybeans Ham, pork Eggs Liver Vegetable patty Cottage cheese Baked beans Milk

Jeffrey Benton D.C.

Emotional Grief Release & Nutrition Specialist

310.600.6436