Your vitamin & mineral cheat sheet

🐟 Tuna (Safe Catch) — Vitamin B12 + Omega-3s

1 pouch = 100%+ DV of B12 · ~500–1000mg omega-3s depending on variety

Every batch tested for mercury

🍠 Sweet Potato — Vitamin A

1 medium = 100–120% DV

Best absorbed with a little fat — roast in olive oil

🫑 Red Bell Pepper — Vitamin C

1 pepper = ~190% DV

More C than an orange — raw is best to preserve it

🥝 Kiwi — Vitamin C

2 kiwis = 140–150% DV

Also a good source of vitamin K and folate

🥦 Broccoli (cooked) — Vitamin K

1 cup = 180–220% DV

Also delivers vitamin C, folate, and sulforaphane

🐄 Beef Liver — Vitamin A + B12

3 oz = 500%+ DV of vitamin A

Nature’s multivitamin — eat 1–2x per week

🐟 Salmon (wild) — Vitamin D + Omega-3s

3 oz = ~70–90% DV of vitamin D

One of the few food sources of vitamin D; very high in EPA/DHA

🌿 Dark Leafy Greens — Folate (B9)

1 cup cooked spinach = ~65% DV

Also in romaine, asparagus, and lentils

🥩 Grass-Fed Beef — Zinc + Iron

4 oz = 35–45% DV of zinc

Heme iron is absorbed 2–3× more efficiently than plant iron

🎃 Pumpkin Seeds — Magnesium

1 oz = 35–40% DV

Also a great plant source of zinc and iron