If you want to find great sources of micronutrients - the vitamins and minerals that we need - then just check out the tables below to find foods that are rich in goodness.

Click here for more information on Vitamin and Mineral Needs for Runners

Which Foods For Which Nutrients?

Foods rich in Vitamin A

Beef Liver Carrots Watercress Cabbage
Squash Sweet Potato Melon Pumpkin
Mango Tomato Broccoli Papaya

Yellow, orange and red fruits/vegetables are high in beta-carotene, which is converted to vitamin A. Meat is high in retinol - vitamin A.


Foods rich in Vitamin D

Herring Mackerel Salmon Oysters
Cottage Cheese Eggs

 
Foods rich in Vitamin E

Nuts and Seeds Sunflower Seeds Almonds Walnuts
Roast Peanuts Bananas Olive Oil Sunflower See Oil
Safflower Oil Spinach Carrots Tomato
Beans Peas Tuna Green Leafy Vegetables


Foods rich in Vitamin C

Beansprouts Broccoli Cabbage Jacket Potato
Cauliflower Kale Peppers Kiwi Fruit
Parsley Spinach Sprouts Turnips
Melon Cantaloupe Honeydew Loganberries
Grapefruit Lemons Watercress Strawberries
Raspberries Tangerines Tomatoes Liver

Vitamin C aids the absorption of iron, particularly from vegetable sources - drink a glass of orange juice with the vegetables to ensure maximum absorption.


Foods rich in Vitamin B1 (Thiamine)

Watercress Squash Yeast Products Asparagus
Mushrooms Peas Lettuce Peppers
Cauliflower Cabbage Tomatoes Beans


Foods rich in Vitamin B2 (Riboflavin)

Mushrooms Watercress Cabbage Asparagus
Broccoli Pumpkin Beansprouts Mackerel
Milk Meat Marmite Green Vegetables


Foods rich in Vitamin B3 (Niacin)

Mushrooms Tuna Chicken Salmon
Asparagus Cabbage lamb Mackerel
Turkey Tomatoes Dairy Products Eggs


Foods rich in Vitamin B5 (Pantothenic Acid)

Mushrooms Watercress Broccoli Alfalfa Sprouts
Peas Lentils Tomatoes Green Leafy Vegetables

All foods contain pantothenic acid, hence there is no evidence of human deficiency.


Foods rich in Vitamin B12 (Cobalamin)

Oysters Sardines Tuna Cottage Cheese
Eggs Milk Turkey Chicken


There are no plant sources of Cobalamin - it is only found in meat, fish and dairy products. Vegetarians need to be careful that they do not become deficient in this vitamin.

Foods rich in Biotin

Cauliflower Lettuce Peas Tomatoes
Oysters Grapefruit Watermelon Corn
Liver Kidneys Nuts


Foods rich in Folic Acid

Wheatgerm Spinach Peanuts Sprouts
Asparagus Sesame Seeds Hazel Nuts Liver
Oranges Green Leafy Vegetables

     
Foods rich in Vitamin B6 (Pyroxidine)

Egg Yolk kidneys Leeks Cod
Hazel Nuts Sardines Kale Salmon
Liver Tuna Mackerel Trout
Watercress Soya Beans Cabbage Lentils


Foods rich in Vitamin B6 and Magnesium

Avocados Brewers Yeast Cauliflower Sunflower Seeds
Bananas Brown Rice Spinach Walnuts
Beef (lean) Wheat Germ Sweet Peppers


Foods rich in Magnesium

Magnesium is found in green leafy vegetables, nuts and seeds as well as the foods listed below.

Almonds Aubergines Apples Brazil Nuts
Broccoli Blackberries Cashews Peanuts
Chicken Crab Cheddar Cheese Milk
Cabbage Carrots Celery Fresh Peas
Garlic Green Beans Mushrooms Lettuce
Onions Parsley Sweetcorn Potatoes with skins
Tomatoes Dried Apricots Dried Dates Dried Figs
Dried Prunes Grapes Green Leafy Vegetables Raisins


Foods rich in Calcium

Ground Almonds Sesame Seeds Green Vegetables Cauliflower
Sunflower Seeds Broccoli Parsley Watercress
Parmesan Cheese Feta Cheese Ricotta Cheese Salmon
Molasses Tofu Sardines Pilchards


Calcium is essential for the formation of bones and teeth. Magnesium and Calcium should be taken together to ensure maximum absorption and effectiveness

Foods rich in Zinc

Oysters Ginger Root Pork Chops Lamb Chops
Chicken Haddock Liver Cauliflower
Cucumber Lettuce Potatoes Carrots
Brazil Nuts Buckwheat Hazelnuts Oats
Peanuts Almonds Walnuts Rye
Egg Yolk Milk Sardines Tuna


Zinc is a very important mineral as it is involved in many of the body’s key processes, including supporting the immune system and maintaining healthy skin.

Foods rich in Iron

Beef (lean) Cheddar Cheese Chicken Cottage Cheese
Eggs Lamb Liver Pork
Salmon Walnuts Artichokes Aubergines
Avocado Broccoli Carrots Cauliflower
Celery Mushrooms Red Meat Fresh Green Peas
Potatoes Red Cabbage Tomatoes Green Leafy Vegetables
Brown Rice currants Dates Dried Prunes
Figs Raisins Apple Sunflower Seeds
Bananas Blackberries Cherries Oranges


Foods rich in Manganese

Watercress Pineapple Blackberries Strawberries
Raspberries Tropical Fruits Beetroot Nuts


Manganese is essential for healthy bones and cartilage. It is also involved with our sense of balance, thyroid function and supporting the nervous system.

Foods rich in Selenium

Tuna Oysters Molasses Herring
Liver Seafood Seeds Onion
Garlic Tomatoes Broccoli Nuts
Sesame Seeds Carrots Radish Mushroom


Selenium is essential for immune function and a healthy heart as well as having important anti-inflammatory and cellular protection properties.


Foods rich in Chromium

Calves Liver Chicken Eggs Lamb Chops
Pork Chops Scallops Shrimps Cabbage
Carrots Fresh Chilli Green Beans Green Peppers
Lettuce Mushrooms Parsnips Potatoes
Spinach Brewers Yeast Butter Milk
Rye Bread Apples Bananas Oranges
Strawberries

       
Foods rich in Omega-3 Essential fatty Acids

Salmon Tuna Mackerel Sardines
Pilchards Flax Seed (linseed) Green Leafy Vegetables Pumpkin Seeds


Foods rich in Omega-6 Essential fatty Acids

Sunflower Oil Safflower Oil Corn Oil Sesame Seeds
Blackcurrant Seed Oil Borage (starflower) Oil Evening Primrose Oil