| Low-quality |
Protein |
Beef, lamb, fish, shellfish |
| Fermented vegetables |
Vitamin K2 |
Cheese, butter, egg yolk, liver |
| Dark leafy greens |
Vitamin K1 |
❌ |
| Beta-carotene (less effective form) |
Vitamin A |
Liver, fish, cod liver oil, egg yolk |
| Non-heme |
Iron |
Liver, red meat |
| Grains, sunflower seeds (⚠️ phytic acid), ✅ Nutritional yeast |
B Vitamins |
Meat, fish, eggs, cheese, liver |
| ❌ |
Collagen |
Skin, liver, ribs, bone broth |
| Mushrooms (D2 form less effective than D3) |
Vitamin D3 |
Fatty fish, cod liver, sardines |
| Seaweed (sea salt) |
Iodine |
Shellfish, cod, dairy, eggs |
| Brazil nuts |
Selenium |
Shellfish, organ meats, red meat |
| Pumpkin seeds |
Zinc |
Oysters, beef, organ meats |
| Algae / ALA |
Omega-3 |
Fatty fish |
| Chocolate, greens, pumpkin seeds |
Magnesium |
Fish, dairy (small amount) |
| Greens, avocado |
Potassium |
Fish, red meat (small amount) |
| Greens, sunflower seeds |
Vitamin E |
Fish, dairy, eggs |
| All plants |
Phytonutrients |
Grass-fed meat |
| Greens, sauerkraut, berries |
Vitamin C |
Organ meats (↓ when cooked) |