Protein: Alfalfa spouts (contain 150% more protein than other grains – one source is Ezekiel Bread), whole grains legumes, nuts, seeds, yogurt, avocados, cheese, eggs, milk, cottage cheese, fish, meats, and poultry.
Iron: Comfrey leaf, raisins, apricots, blackstrap molasses, wheat germ, oats leafy greens, kelp, seeds legumes, eggs, fish, poultry, yellow dock, parsley, dandelions, and nettles.
Calcium: Dark green leafy vegetables, sesame seeds, almonds, sunflower seeds, cheese, yogurt, milk, soybeans, bone meal, watercress, raw beet juice, molasses, whole grains, alfalfa, nettles, eggs, dried fruits, parsley, dried seaweed, and carob powder.
Vitamin C: Rose hips, citrus fruits, dark green leafy vegetables, green/yellow/orange/red bell peppers, cabbage, broccoli, paprika, tomatoes, alfalfa sprouts, cantaloupes, strawberries, and nettles
Vitamin D: Sunshine, egg yolks, bone meal, sunflower seeds, fish oils, tuna, salmon, and nettles.
Vitamin E: Dark green leafy vegetables, wheat germ, eggs, sunflower seeds, nuts, molasses, and sweet potatoes.
Vitamin B6: Green leafy vegetables, wheat germ, nutritional yeast, blackstrap molasses, prunes, nuts, cabbage, bananas, and sunflower seeds.
Vitamin B12: Cheese, milk, yeast, soybeans, wheat germ oil, comfrey, fish, pickles, and spirulina.
Folic Acid: Uncooked dark green leafy vegetables, nutritional yeast, mushrooms, milk, cheese, whole grains, and dates.
Niacin: Legumes, nutritional yeast, milk products, rice bran seeds, whole grain, lean meats, poultry, and fish.
Riboflavin: Leafy greens, mushrooms, brown rice, blackstrap molasses, and nutritional yeast.
Thiamine: Brown rice, nutritional yeast, whole grains, blackstrap molasses, meat, fish and poultry.
Phosphorus: Seeds, legumes, grains, eggs, yellow cheeses, fish meat, tofu, and poultry.
Iodine: Kelp, leafy greens, iodized salt, and sea salt.
Magnesium: Honey, green leafy vegetables, nuts, dried beans, spinach, kelp, bran, alfalfa, sea foods, and whole grains.
Zinc: Soybeans, spinach, sunflower seeds, nutritional yeast, comfrey, whole wheat, oysters, bran, and pumpkin seeds.
Vitamin K: Alfalfa, nettles, kelp, shepherds purse, egg yolk, sunflower oil, cauliflower, kefir, and leafy vegetables.
This by no means is a complete list, but it’s a good start. Remember, the more foods that you eat raw and fresh, the more nutrition you and your baby will get. There is very little nutrition in overcooked and canned foods.