Rich sources are wholegrains, legumes, vegetables, fruits, nuts & seeds

Omega-3 fatty acids. Rich sources are oily fish for DHA & EPA and oils and nuts & seeds for ALA — <1% & 5–10% of ALA is converted into DHA & EPA, respectively

Monounsaturated fatty acids. Rich sources are oils, nuts and seeds, avocado, and dairy

Omega-6 fatty acids. Rich sources are some plant oils, nuts and seeds and eggs

Flavonoids. Rich sources are fruit esp berries, citrus, apple, grape, cherry, pomegranate, plum, tea, onions, cocoa (dark chocolate), legumes

Vitamin A. Rich sources are fish oils, cheese, eggs. Carotenoids. Rich sources are carrots, sweet potatoes, green leafy veg, red bell peppers, mangoes

Vitamin B1 (thiamin). Rich sources are pork, trout, tuna, salmon, wholegrains, legumes, nuts & seeds, peas, spinach

Vitamin B2  (riboflavin). Rich sources are meat, eggs, fish esp mackerel, salmon, dairy, quinoa, almonds, mushroom, spinach

Vitamin B3 (niacin). Rich sources are poultry, fish esp. tuna, red meat, legumes, seeds

Vitamin B5 (pantothenic acid). Rich sources are poultry, fish, eggs, dairy, veg, legumes, nuts & seeds, wholegrains

Vitamin B6 (pyridoxine). Rich sources are meat, eggs, fish, nuts and seeds, quinoa

Vitamin B9 (folate). Rich sources are green leafy veg, fruit esp orange, banana, papaya, nuts & seeds, wholegrains, legumes 

Vitamin B12 (cobalamin). Rich sources are shellfish, fish, meat, dairy, eggs

Vitamin C (ascorbic acid). Rich sources are fruit esp citrus, berries, kiwi, veg esp broccoli, bell peppers, kale, spinach, herbs esp thyme, parsley

Vitamin D (calciferol). Rich sources are oily fish esp salmon, mackerel, sardine, tuna, trout, egg yolk, cheese

Vitamin E. Rich sources are nuts & seeds, plant oils, green leafy veg, fruit (avocado, kiwi, blackberries, mango), seafood esp fatty fish & shellfish

Vitamin K1 (phylloquinone). Rich sources are green leafy veg, broccoli, brussels sprouts, cabbage, green herbs, plant oils 

Vitamin K2 (menaquinone). Rich sources are fermented foods esp natto, miso, sauerkraut, kimchi

Heme iron (15–35% absorption). Rich sources are red meat, poultry, fish & seafood, eggs. Non-heme iron (2–20% absorption). Rich

sources are legumes, tofu, tempeh, dark leafy greens, wholegrains, nuts & seeds, dried fruit, 70+% cocoa chocolate

Rich sources with good absorption are fish with bones and shellfish; with 30–40% absorption: milk, cheese, yogurt, kefir; with lower absorption due to  phytates & oxalates in plants: leafy greens, legumes, nuts and seeds, wholegrains, fortified foods, dried fruits

Rich sources of iodine are fish and seafood esp. cod, shrimp, salmon, sardines, dairy, eggs

Rich sources are nuts and seeds, wholegrains, legumes, dark leafy greens, fish esp mackerel, tuna, salmon, dairy, avocado, bananas, dried figs, 70+% cocoa chocolate

Rich sources for best absorption: oysters, crab, lobster, beef, lamb, dark chicken/turkey, pork, eggs; less absoprtion due to phytates: nuts and seeds esp pumpkin, chickpeas, tofu, oats

Rich sources are fruits, vegetables, legumes, wholegrains, dairy, salmon, chicken, pork, nuts & seeds

Rich sources are nuts & seeds, fish & seafood, meat, poultry, dairy, eggs, legumes, wholegrains