Nutrients in Food

Eat Em UP

Vitamin A (RDA 5000 Int’l Units)
Kale (1 cup raw), 10,ooo IU
Mustard Greens (1 cup cooked), 9,000 IU
Carrots (1 large raw), 8,000 IU
Cantaloupe ( 1/8 of  a large melon), 3,000 IU

Kale

Folate (a B Vitamin) (RDA 400 milligrams)
Spinach (1 cup cooked), 194 mg
Lentils (1/2 cup cooked), 180 mg
Asparagus (4 spears), 90 mg
Avocado (1/2 avocado), 80 mg

Avovado

Vitamin C (RDA 90 milligrams)
Red Pepper (1 cup chopped), 190 mg
Orange (1 small), 83 mg
Kale (1 cup raw chopped), 80 mg
Cauliflower (1 cup chopped), 52 mg
Broccoli (2 med spears), 50 mg

Cauliflower

Vitamin D (RDA 600 Int’l Units)
Sunshine (Hard to say how much time you need since there are so many variables (time of year, time of day, color of skin). But unless you’re a lifeguard who’s sworn off sunscreen, you’re likely not getting enough from the sun.)
Tuna (1 tin), 300 IU
Salmon (coho, wild, 3 oz), 383 IU
Sardines (in a tin), 250 IU
Eggs (from the yolk), 44 IU
Yogurt (whole plain), 5 IU (Most milk has high levels of added Vitamin D, it is not naturally occurs in high levels.)
Cod liver oil (The one I take provides 425 IU/two capsules)

Salmon

Almonds

Vitamin E (RDA 15 milligrams)
Almonds, (1/4 cup), 10 mg
Peanut Butter (2 tbsp), 2 mg
Avocado (1/2 avocado), 10 mg

Calcium (RDA 1000 milligrams)
Yogurt (1 cup plain whole milk), 296 mg
Cottage cheese (1 cup, 2%), 206 mg
Mustard Greens (1 cup cooked), 104 mg
Almonds (1/4 cup), 100 mg
Broccoli (2 medium spears), 72 mg
Coconut water (1 cup), 58 mg

Lentils 

Iron (RDA 8 milligrams)
Lentils (1/2 cup cooked), 3.5 mg
Tuna (1 tin), 3 mg
Kidney Beans (or Adzuki) (1/2 cup), 2.5 mg
Spirulina (seaweed) (1 tbsp dry), 2 mg
Beef (4oz sirloin or one hamburger patty), 1.6 mg
Sardines (4), 1.5 mg
Almonds (1/4 cup), 1.25 mg
Walnuts (1/4 cup), 1 mg
Salmon (3 oz), .78 mg
Egg (1), 1 mg