Sources of food for nutritional deficiencies

Iron deficiency – sources of food

This affects about 25% of the population of the world.

Children, women and vegans are the most vulnerable of all.

Sources of iron include:

Read meat – about 85g per day

Organ meat –e.g. liver

Shell fish – clams, mussels, and oysters

Canned sardines

Beans – kidney beans

Seeds – pumpkin, sesame

Vegetables – Dark leafy greens e.g. broccoli, kale, spinach

Eating vitamin C rich foods, such as oranges can maximise iron absorption.

Iodine deficiency – sources of food

Seaweed

Fish – cod

Dairy – plain yogurt

Eggs

Iodised salt

Vitamin D deficiency – sources of food

Cod liver oil

Fatty fish – salmon, mackerel, sardines, trout

Egg yolks

In addition to exposure to sunlight

Vitamin B12 deficiency – sources of food

Shellfish – clams, oysters

Organ meat – liver

Meat – steak

Eggs

Milk products

Calcium deficiency – sources of food

Boned fish – sardines

Dairy products – milk

Dark green vegetables – spinach, broccoli, kale

Vitamin A deficiency – sources of food

Animal products – fish, meat, poultry and dairy products

Plant products – palm oil, sweet potatoes, carrots, dark green leafy vegetables

Magnesium deficiency – sources of food

Whole grains – cereals

Nuts – almond

Dark chocolate

Dark green leafy vegetables – raw spinach

Potassium deficiency – sources of food

Bananas

Oranges

Apricots

Raisins

Grapefruits

Dates

Cooked spinach

Broccoli

Potatoes

Sweet potatoes

Mushrooms

Peas

Cucumbers