Sources of Nutrients

Fresh fruits displayed at a market.

A healthy diet that protects against allergies must cover all these nutrients.

Sources of vitamin D:

  • Eggs
  • Salmon
  • Fortified foods with vitamin D

Note: Wild-caught fish and pasture-raised eggs contain higher levels of vitamin D

Sources of magnesium:

  • Avocado
  • Bananas
  • Chia seeds
  • Flax seeds
  • Leafy greens
  • Legumes
  • Nuts
  • Pumpkin seeds
  • Salmon
  • Whole grains

Sources of iron:

  • Legumes
  • Lentils
  • Liver and organ meats
  • Nuts
  • Pumpkin Seeds
  • Red meat
  • Seafood
  • Spinach
  • Tofu
  • Fortified foods with iron

Sources of vitamin C:

  • Bell Peppers
  • Citrus fruits (orange, lemon, grapefruit)
  • Cruciferous vegetables (Brussels sprouts, broccoli, cabbage, cauliflower)
  • Strawberries
  • Tomatoes

Sources of copper:

  • Avocado
  • Nuts
  • Seafood
  • Seeds
  • Spinach
  • Sweet Potatoes

Sources of omega-3 fatty acids:

  • Cruciferous vegetables (Brussels sprouts, broccoli, cabbage, cauliflower)
  • Fish
  • Nuts
  • Seeds
  • Spinach
  • Fortified foods with omega-3 fatty acids
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