This chart is copied from Vogue Natural Health and Beauty by Bronwen Meredith. It's a pretty old book, published in 1979 but it's still accurate. She makes a lot of references to animal offal as sources of essential nutrients but she offers good vegetarian alternatives. The chart is a handy reference if you need to check where you can get a particular mineral or vitamin or if you want to find out why it's important to the body. In the book Bronwen mentions dairy produce, but doesn't state whether it's raw or not, I have added the word raw because pasteurized milk and milk products are indigestible to the body.
| Nutrient | Function | Good Food Sources |
| PROTEINS | The essential amino acids in proteins promote growth, build and repair body tissue, generally aid metabolism and provide energy | Meat, poultry, fish, raw milk, eggs, raw cheese, yogurt, nuts, seeds, whole cereals, wheatgrass |
| QUICK SUGARS | Gives quick energy | Fresh and dried fruits, honey, molasses, wheatgrass |
| SLOW SUGARS | Source of heat and energy | Whole grains and cereals, whole-grain breads, tuber and root vegetables, peas, beans, lentils, wheatgrass |
| FIBRE | Provides the bulk and fiber needed for the digestive tract to function properly | Stalks, roots, bulbs, and fruits of vegetables |
| FATS | Stored in the body as reserve energy; insulate the body against heat loss; protect vital organs | Vegetable oils, fish oils, animal fats (minimum), raw milk, raw cheese, raw cream, nuts |
| VITAMIN A | Helps repair the body tissues and skeletal growth; promotes good eyesight; helps keep skin in good condition | Deep yellow foods such as apricots, butter, carrots, cheese, eggs, mangoes, papayas; liver, kidney; dark green vegetables like kale and broccoli, watercress, alfalfa sprouts, wheatgrass |
| VITAMIN B1 | Necessary for the conversion of carbohydrates into glucose for energy; important for nervous system, heart and liver | Poultry, lamb's liver, Brazil nuts, sunflower seeds, wheatgerm and wholewheat grains, rolled oats, brown rice |
| VITAMIN B2 | Helps to break down food for nutrition and energy; necessary for cell respiration and good vision | Raw dairy products, eggs, brewers yeast, wheatgerm, wild rice, poultry, liver, kidney, almonds, avocado |
| VITAMIN B3 | Assists in the entire digestive process; important to mental health and the nervous system; most beneficial working in a team with other B vitamins | Chicken, chicken liver, lamb's liver, kidneys, halibut, mackerel, sardines, peanuts, whole grains and bread |
| VITAMIN B5 | Involved in the metabolism of fatty acids; helps free energy from foods; essential for balanced functioning of the adrenal gland | Flesh foods, kidneys, lamb's liver, egg yolk, bran, brewer's yeast, whole grains, nuts |
| VITAMIN B6 | Connected with growth and important in regulation of the nervous system; aids in metabolic breakdown of foods; helps form antibodies and red blood cells | Bananas, poultry, lamb's liver, mackerel, nuts, wheatgerm, whole grains and bread |
| VITAMIN B12 | Essential for normal functioning of body cells. particularly those of bone marrow and the nervous system | Raw dairy produce, eggs, poultry, fish, meat, liver, soya beans, wheatgrass |
| BIOTIN | Helps to form fatty acids, burning them up with the carbohydrates for energy; necessary for healthy skin | Raw egg yolk, liver, kidney, black currants, molasses, rolled oats |
| CHOLINE | Aids fat distribution from the liver; assist nerve transmission | Fish, heart, lentils, wheatgerm, whole grains, beans, lecithin granules |
| FOLIC ACID | Helps form red blood cells and nucleic acids, essential for reproduction process | Liver, oysters, cabbage (raw), watercress, almonds, walnuts, wheatgrass |
| INOSITOL | Together with choline, inositol forms lecithin, which keeps the liver free of fats | Bran, nuts, oats, sesame seeds, wheatgerm, lecithin granules |
| PABA | Enables other vitamin B element to function properly | Broccoli, cabbage, kale, kidneys, liver, meat, poultry, wheatgrass |
| VITAMIN C | Maintains level of collagen necessary for the formation of connective tissue, bone, skin and cartilage; helps to fight infection | Cabbage, cauliflower, broccoli, Brussels sprouts, green peppers, watercress, alfalfa sprouts, citrus fruits, black currants, strawberries, wheatgrass |
| VITAMIN D | Essential for healthy bones and teeth as it helps take the calcium and phosphorus to the necessary building tissues | Exposure to sunshine, eggs, cod-liver-oil, halibut oil, mackerel, sardines, raw cheese |
| VITAMIN E | Needed for normal metabolism, believed to improve circulatory system; used to increase fertility | Carrots, cabbage, raw cheese, eggs, olive oil, rolled oats, sunflower seeds, wheatgerm, wholewheat cereals and bread, wheatgrass |
| VITAMIN K | Prevents hemorrhaging and aids the normal blood-clotting process | Broccoli, cabbage, potatoes, eggs, oats, wheatgerm, wholegrains, wheatgrass |
| CALCIUM | Necessary to build and maintain bones and teeth; important for heart regulation and nerve transmission | Raw dairy produce, almonds, olives, kelp and other seaweeds, sesame seeds, molasses, broccoli, parsley, wheatgrass |
| CHLORINE | In conjunction with sodium, is important in cell metabolism | Celery, lettuce, spinach, tomatoes, kelp, salt |
| CHROMIUM | A trace mineral, helps regulate blood sugar levels; believed to help keep cholesterol down | Bran, brewer's yeast, poultry, fruits, green vegetables, nuts |
| COBALT | A trace mineral, necessary for function of vitamin B12 | Fruits, green vegetables, meat, wholegrain |
| COPPER | Significant in the production of red blood cells for the utilization of iron | Poultry, liver, kidney, shellfish, nuts, wholegrain, lettuce, cabbage, wheatgrass |
| FLUORINE | Strengthens bones and teeth by helping to deposit calcium; counteracts tooth decay | Sea-food, fish, tea |
| IODINE | Important for the proper functioning of the thyroid gland | Shellfish, sea-food, sea-salt, seaweeds, kelp, wheatgrass |
| IRON | Very important, involved in oxidizing cells and forming haemoglobin | Kidney, liver, shellfish, egg yolk, dark green, leafy vegetables, watercress, soya and sunflower seeds, wholegrain breads and cereals, seaweeds, molasses dried fruit, parsley, wheatgrass, iron |
| MAGNESIUM | Important in cell metabolism; necessary as a catalytic agent for other minerals and vitamins and for the nerve and muscle systems | Almonds, barely, molasses, nuts, sea-foods and sea-salt, olives, wheatgrass |
| MANGANESE | Activates enzymes; influences blood-sugar levels and helps maintain reproductive processes; a trace mineral | Kidneys, parsley, watercress spinach, cabbage, apricots, lentils, nuts, wheatgerm, wheatgrass |
| PHOSPHORUS | The most active of all minerals, important for growth and maintenance; together with calcium provides hard structure for bones; passes on genetic hereditary patterns | Meat, fish, eggs, raw cheese, wheatgerm, wholegrain, wheatgrass |
| POTASSIUM | Often in partnership with sodium, maintaining a balance of fluids and important in muscle and nerve reactions | Sea-food, potatoes green-leaf vegetables, soya beans, lima beans, bananas, apricots, figs, wheatgrass |
| SELIUM | Not exactly known, but related to vitamin E in function; a trace mineral | Kidney, liver, nuts, sea-food, wholegrains, wheatgrass |
| SODIUM | Works in combination with potassium and chloride; together they are often called electrolytes as they are significant in all cellular metabolism; protects the body against excess fluid loss | Poultry, green vegetables, kelp, sea salt, sea-food, water and wheatgerm |
| SULPHUR | Helps in the formation of body tissue; necessary for activity of vitamins thiamine and biotin; a trace mineral | Raw milk and cheese, eggs, poultry, fish, beans, nuts, soya beans, wheatgrass |
| ZINC | A trace mineral, influences the enzyme and protein pattern in digestion | Eggs, nuts, onions, shellfish, sunflower seeds, wheatgerm, bran, wheatgrass |
