Judith Attfield, R.H.N., C.C.H.,B.A.

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Vitamins in our foods and herbs

You can find out more nutrient information from this site:

USDA of Food

Vitamin A:

Food: Fish Liver Oil, Green and Yellow fruit and vegetables, dairy products.

Spirulina, Flax Seeds.

Herbs: Black Cohosh, Catnip, Cayenne, Celery, Chamomile, Comfrey, Dandelion,

Dong Quai, Echinacea, Elder, Eyebright, Fennel, Fenugreek, Garlic, Ginseng, Golden Seal, Horehound, Nettle, Parsley, Red Clover, Rose Hips, Sarsparilla, Spirulina

Vitamin B1:

Food: Brown Rice, Whole wheat, milk, oatmeal, peanuts, fish, meat, nuts, organ meat, poultry, wheat germ, sunflower seeds.

Herbs: Burdock Roots, Catnip, Cayenne, Dandelion, Fenugreek, Garlic, Ginseng, Hawthorn, Licorice, Oat Straw, Red Clover, Red Raspberry, Spirulina

Vitamin B2:

Food: Liver, kidney, milk, cheese, brewer’s yeast, leafy green vegetables, fish, eggs, almonds, nuts, poultry, wheat germ, brussel sprouts.

Herbs: Catnip, Cayenne, Celery, Dandelion, Fenugreek, Garlic, Hawthorn, Licorice,

Mullein, Oat Straw, Pumpkin seed, Red Clover, Spirulina

Vitamin B3:

Food: Liver, Lean meat, whole wheat, brewer’s yeast, kidney, wheat germ, fish, eggs, peanuts, chicken & turkey breast, avocado, dates, figs, prunes, seafood, rhubarb, milk products.

Herbs: Blue Cohosh, Catnip, Cayenne, Eyebright, Fenugreek, Ginger, Hawthorn, Licorice, Red Clover, Red Raspberry, Rose Hips

Vitamin B6:

Food: Brewer’s yeast, cantaloupe, cabbage, milk, eggs, beef, green leafy vegetables, whole grains.

Herbs: Burdock, Catnip, Cayenne, Chickweed, Dandelion, Fenugreek, Hawthorn, Licorice, Red Clover, Spirulina

Vitamin B12:

Food: All animal products, miso, soy sauce and sprouted grains.

Herbs: Burdock, Catnip, Chickweed, Dandelion, Dong Quai, Eyebright, Fenugreek, Ginseng, Hawthorn, Mullein, Pumpkin seed, Red Clover, Thyme, White Oak, Spirulina

Biotin:

Food: nuts, fruits, brewer’s yeast, beef liver, organ meats, egg yolk, milk, kidney, brown rice, wheat germ, legumes, soybeans, lentils, mungbean sprouts, whole grains.

Herbs: Burdock, Catnip, Chickweed, Dandelion, Fenugreek, Goldenseal, Red Clover, Spirulina

Choline:

Food: Brewer’s Yeast, fish, liver, heart, legumes, soybeans, peanuts, wheat germ, egg yolks, green leafy vegetables, whole grains.

Herbs: Astralagus, Catnip, Chickweed, Dandelion, Fenugreek, Ginger, Hawthorn, Hops, Licorice, Mullein, Red Clover

Folic Acid:

Foods: Dark leafy green vegetables, citrus fruits, whole grains.

Herbs: Blue Cohosh, Catnip, Dandelion, fenugreek, Hawthorn, Red Clover, Spirulina

Para-Amino Benzoic Acid:

Foods: Liver, kidney, brewer’s yeast, whole grains, brown rice, wheat germ.

Herbs: Catnip, Cayenne, Chickweed, Dandelion, Fenugreek, Ginger, Goldenseal, Hawthorn, Hops, Horsetail, Licorice, Mullein

B5 (Pantothenic Acid):

Foods: meat, eggs, whole grains, wheat germ, bran, kidney, liver, heart, green vegetables, brewer’s yeast, nuts, chicken, legumes, salmon, mushrooms, elderberries, oranges.

Herbs: Black Cohosh, Catnip, Cayenne, Corn Silk, Dandelion, Eyebright, Fenugreek, Ginger, Hawthorn, Horsetail

Vitamin C:

Foods: Citrus fruits, berries, green and leafy vegetables, tomatoes, green peppers, papaya, raw onions, potatoes.

Herbs: Barberry Bark, Cayenne, Celery, Chickweed, Comfrey, Cranberry, Dandelion, Echinacea, Elder, Fennel, Garlic, Goldenseal, Green Tea, Hawthorn, Horehound, Nettle, Papaya, Parsley, Peppermint, Red Clover, Red Raspberry, Rose Hips, Thyme, Yarrow

Vitamin D:

Foods: Cod Liver Oil, egg yolks, liver, fish.

Herbs: Chickweed, Eyebright, Fenugreek, Mullein, Oat Straw, Red Raspberry, Rose Hips, Sarsparilla, Thyme

Vitamin E:

Foods: wheat germ, soybeans, broccoli, Brussel Sprouts, leafy greens, spinach, whole wheat, whole grain, cereals, eggs, liver, organ meats, oatmeal, peanuts.

Herbs: Blue Cohosh, Burdock Roots, Comfrey, Dandelion, Dong Quai, Echinacea, Eyebright, Flax Seeds, Ginseng, Golden Seal, Horehound, Licorice, Oat Straw, Papaya, Red Raspberry, Rose Hips, Skullcap, Spirulina

Vitamin K:

Foods: Produced by the gut bacteria. Not needed in diet.

Herbs: Corn Silk, Gotu Kola, Slippery Elm Bark

Minerals

Calcium:

Foods: Sesame seeds, soybeans, tofu, sardines, salmon with bones, walnuts, sunflower seeds, dried beans, green leafy vegetables, almonds, beef liver and dairy products.

Herbs: Blue Cohosh, Borage, Chamomile, Dandelion, Elder, Fennel , Garlic, Ginseng, Golden Seal, Horsetail, Irish Moss, Nettle, Parsley, Red Raspberry, Slippery Elm, White Oak Bark, Spirulina

Chromium:

Foods: Meat, shellfish, clams, brewer’s yeast, whole grain cereals.

Herbs: Thyme, Black Pepper.

Iodine:

Foods: Kelp, Sea Salt

Herbs: Irish Moss, Nettle, Parsley

Iron:

Foods: Liver, kidney, heart, red meat, dried peaches, egg yolk, oysters, nuts, beans, asparagus, oatmeal, fish, poultry.

Herbs: Bilberry, Blue Cohosh, Burdock, Celery, Dandelion, Fenugreek, Goldenseal, Horehound, Irish Moss, Nettle, Parsley, Sarsparilla, Skullcap, Spirulina, Thyme, White Oak Bark,

Yerba mate

Magnesium:

Foods: Fresh vegetables.

Herbs: Aloe Vera, Blue Cohosh, Chamomile, Dandelion, Garlic, Gotu Kola, Nettle, Red Clover, Spirulina, Valerian, Wood Betony

Manganese:

Foods: nuts, green leafy vegetables, peas, beets, egg yolk, whole grains, bananas, bran, celery, legumes, liver, pineapple.

Herbs: Barberry, Burdock, Chamomile, Garlic, Ginger, Goldenseal, Hops, Irish Moss, Licorice, Red Clover, Red Raspberry, Sarsparilla, Spirulina, Wood Betony, Yellow Dock

Potassium:

Foods: Fresh fruit and vegetables.

Herbs: Blue Cohosh, Borage Leaves, Chamomile, Comfrey, Echinacea, Garlic, Horehound, Nettle, Red Raspberry, Spirulina, White Oak Bark, Yarrow

Selenium:

Foods: Garlic, wheat germ, bran, tuna, onions, tomatoes, broccoli, brewer’s yeast, Brazil nuts, meat, rice, chicken, whole grains.

Herbs: Garlic, Lobelia, Red Raspberry, Spirulina

Zinc:

Foods: Oysters, steak, lamb chops, wheat germ, brewer’s yeast, pumpkin seeds, sunflower seeds, eggs, ground mustard, liver, mushrooms, oyster, seafood, soybeans.

Herbs: Chapparal, Garlic, Horsetail, Pumpkin Seeds, Sarsparilla, Spirulina

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Nutrients in our food

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