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FOOD CHEAT SHEET 
THREAD
Content
1 - Vitamin Sources
2 - Mineral Sources
3 - Macronutrients
4 - Food For Digestion
5 - Food For Immunity
6 - Food For Hair Growth
7 - Food For Healthy Skin
THREADContent
1 - Vitamin Sources
2 - Mineral Sources
3 - Macronutrients
4 - Food For Digestion
5 - Food For Immunity
6 - Food For Hair Growth
7 - Food For Healthy Skin
VITAMIN Sources:Vitamin A — beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots, pumpkins, spinach, mangoes
Vitamin B — Meat, Milk, Watermelon, Soy milk, Fish, Cheese, Yogurt, Eggs, Banana, Whole grains, leafy vegetables, legumes
Vitamin C — Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Apples
Vitamin D — Fortified milk and cereals, fatty fish
Vitamin E — vegetable oils, leafy green vegetables, whole grains, nuts
Vitamin K — Cabbage, eggs, milk, spinach, broccoli.
Vitamin D — Fortified milk and cereals, fatty fish
Vitamin E — vegetable oils, leafy green vegetables, whole grains, nuts
Vitamin K — Cabbage, eggs, milk, spinach, broccoli.
MINERAL SourcesCalcium — yogurt, cheese, milk, salmon, leafy green vegetables
Chloride — salt
Magnesium — Spinach, broccoli, legumes, seeds, whole-wheat bread
Potassium — meat, milk, fruits, vegetables, grains, legumes
Sodium — salt, soy sauce, vegetables
Chromium — meat, poultry, fish, nuts, cheese
Copper — shellfish, nuts, seeds, whole-grain products, beans, prunes
Iodine — Iodized salt, seafood
Iron — red meat, poultry, eggs, fruits, green vegetables, fortified bread
Manganese — nuts, legumes, whole grains, tea
Copper — shellfish, nuts, seeds, whole-grain products, beans, prunes
Iodine — Iodized salt, seafood
Iron — red meat, poultry, eggs, fruits, green vegetables, fortified bread
Manganese — nuts, legumes, whole grains, tea
Selenium — Organ meat, seafood, walnuts
Zinc — meat, shellfish, legumes, whole grains
Zinc — meat, shellfish, legumes, whole grains
MACRONUTRIENTSCarbohydrates — Bread, pasta and potatoes, fruit, legumes, juice, sugar, and some dairy products.
Protein — meat and fish, dairy, eggs, legumes, and vegetarian alternatives like tofu.
Fats — nuts, seeds, oils, butter, cheese, oily fish, and fatty meat.
Food For Digestion- Apple
- Ginger
- Carrot
- Yogurt
- Banana
- Beetroot
- Hot water
- Peppermint
- Lemon water
- Whole grains
Food For Immunity- Garlic
- Ginger
- Yogurt
- Papaya
- Almonds
- Turmeric
- Green tea
- Citrus fruits
- Watermelon
Food For Hair Growth- Eggs
- Nuts
- Meat
- Seeds
- Berries
- Oysters
- Spinach
- Fatty Fish
Food For Healthy Skin- Soy
- Walnuts
- Broccoli
- Fatty Fish
- Green tea
- Tomatoes
- Red grapes
- Dark chocolate
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