Star fruit high in potassium. It also has vit C & beta-carotene

Strawberries vit K, potassium, vit B1, B2, B6

Raspberries vit B3, potassium, vit B1, B2, B6

Blueberries high in manganese, vit C

Capsicum protein, vit A & red carotenoids, vit C, B-complex, potassium, foliate Note: Capsicum’s red in colour is due in part to its very high content of vitamin A

Snow peas are rich in vit K, manganese, B1, A, C. It also contains B2, B6, protein, foliate

Sugar snap peas calcium, Vit A. Fibre, foliate

Broccoli high in vit C, K, A, also contains vit B6, B2, protein, vit B5, E. Broccoli leaves & stems are higher in vit A than the florets

Cauliflower high vit V, foliate. also has vit K, B6, B5, B2, B3, B1

Pumpkin high vit E, A, C

Pepitas vit A, C, calcium,  protein

Carrots high vit A, K. Also contains vit C, B6, B1, B3, foliate

Apples contain vit C, fibre

Vitamin A & beta carotene can maintain tissue lining,

respiratory, reproductive, digestive and urinary tracts.

squash

sweet potatoes

egg yolks

alfalfa

Brussels sprouts

collard

mustard greens

turnip tops

beetroot tops

dandelion leaves, roots & flowers

chilli

red & green capsicums

broccoli

chicory

chard

carrots

endive

kale

pumpkins

parsley

zucchini

peas

asparagus

mango

apricots

persimmons

rockmelon

pawpaw

Vitamin C aides in stressful situations,

is an anti inflammatory, antihistamine, antioxidant.

broccoli

red & green capsicums

tomatoes

asparagus

peas

radishes

Swiss chard

zucchini

guavas

kiwi fruit

oranges & mandarins

pawpaw

cauliflower

strawberries

rockmelon

brussels sprouts

Vitamin D helps to absorb calcium and phosphorous.

and important for the maintenance of a healthy

immune system.

hard boiled egg yolk

NATURAL SUNLIGHT

fish liver oil

salmon

sardines

sweet potatoes

dark leafy vegetables

cold water fish

Iodine is needed for normal cell metabolism,

metabolism of excess fat and thyroid function.

kelp

sesame seeds

soybeans

summer squash

Vitamin K promotes blood clotting to prevent

abnormal bleeding, useful for normal functioning

of liver and maintenance of strong bones.

kelp

alfalfa

green leafy vegetables

eggs

soybeans

beetroot tops

Phosphorus important for nerve health,

heart - muscle contraction, kidney function,

as well as many other functions.

foods high in protein

hard boiled eggs

brown rice

yogurt

cheese

well cooked chicken

legumes

Protein (vegetable/incomplete) most fruit and vegetables

contain vegetable protein.

asparagus

beetroot

broccoli

carrot

cauliflower

celery

cucumber

parsnip

pumpkin

peas

chilli

radish

swede

turnip

sweet potato

Selenium is an important antioxidant, commonly combined

with vitamin E. It protects the immune system from damage.

eggs

sesame seeds

sunflower seeds

whole grains

various vegetables

garlic

Vitamin B helps metabolic reactions and

energy at cell level and other internal growth.

various nuts

sunflower seeds

millet

cereals

grains

asparagus

broccoli

Brussels sprouts

lemons

bananas

eggs

cheese

yogurt

Calcium maintains growth and support of bone structure.

egg shells

low fat cheese

low fat yogurt

mineral block

cuttlebone

collard

turnip tops

mustard greens

chicory

kale

dandelion

broccoli

almonds

oats

kelp

cooked dried beans & peas

sesame seeds

tofu

oranges

berries

parsley

Vitamin E an antioxidant protecting cell membranes

egg yolk

green leafy vegetables

alfalfa

oats

almonds

cashews

corn

lima beans

sunflower seeds

Iron combines with protein and copper to assist in hemoglobin production and is needed for stress and disease resistance.

legumes

eggs

green leafy vegetables

kelp

sesame seeds

sunflower seeds

pumpkin seeds

almonds

grains

raisins

Magnesium helps regulate acid/alkaline balance, promotes absorption and metabolism of other minerals, especially calcium.

whole grains

dark green vegetables

corn

apples

legumes

seeds

nuts

almonds

Protein (animal/complete) provides amino acids. Animal protein is only required for Eclectus chicks and breeding hens. It is not a recommended normal diet for the Eclectus parrot, they thrive on a vegetable protein diet rather than an animal protein diet.

egg

soybean meal

plain yogurt

cheese

cottage cheese

well cooked chicken & bones

fish

turkey

tin tuna in spring water

brown rice

pasta

nuts

quinoa

peanut butter

tofu

Zinc helps enzymatic reactions, carbohydrate digestion, facilitates the action of B's, circulation, liver function, immune system function, protein synthesis and cell growth, skin, bone, joint health, wound healing and growth of reproduction organs.

peas

legumes

nuts

leafy vegetables

sesame seeds

sunflower seeds

pumpkin seeds

egg yolk

sprouted whole grains

Meranda

Home

Pears fiber, vit C, K

Bananas vit B6, C, fibre, potassium

Plums vit C, A, fibre, B2

Apricots vit A. C. fibre, potassium

Kale very high in vit K, A, C, calcium, manganese, vit B6, potassium, also contains vit E, B2, B1, B3,folate

Limes high vit C

Grapes, flesh seed and skin high in manganese, also contains vit C, B1, potassium, B6, polyphenolic antioxidants

Tomato high in vit C, K, A, also has potassium, fibre, vit  B1, B6, B3, B2, magnesium, vit B5, E, protein

Celery  high vit K, C, also has potassium, fibre, vit B6, calcium, vit B1, A, B2, foliate

Figs are high in fibre, potassium, manganese

Squash & zucchini are high in foliate, also contain manganese, vit C, A, magnesium, fibre, vit K, B6, B1, calcium, vit B3, B2, protein

Kiwi Fruit (Chinese gooseberry) high in vit C, fibre, also has potassium, vit E

Paw Paw high in vit C, potassium, fibre, vit A, E, K

Collard Greens high vit K, A, C, manganese, foliate. also has calcium, fibre, vit B6, B2, E, magnesium, protein, B3, B1, B5

Beetroot high in foliate, manganese. also has potassium, fibre, vit C

Cucumber has vit C, A, potassium, manganese, foliate, fibre, magnesium

Mustard Greens high in vit K, A, C, foliate, manganese, vit E. also has fibre, calcium, potassium, vit B6, protein, vit B2, B1, B3

Romaine lettuce high in vit K, A, C, foliate, manganese. also has potassium, fibre, B1, calcium, protein, vit B3, B6

Sweet Potato high vit A, C, manganese. also has vit B6, potassium, fibre

A list of some fruit and vegetables with their nutrient contents. This is just a very small list. If you google a specific foods nutritional contents you be able to get more thorough information on that food.

This list is going by specific vitamins and how they benefit.