diet_and_biochem
Diet and biochemistry
Foods to consider when responding to either elevated values or deficiencies.CalciumPhosphorousPotassiumMagnesiumvit B12
High Calcium foods:
In descending order from higher concentrations:- Yogurt, plain, low fat
- Orange juice, calcium fortified
- Yogurt, fruit, low fat
- Mozzarella, part skim
- Sardines, canned in oil, with bones
- Milk, nonfat
- Soymilk, calcium fortified
- Milk, whole
- Tofu, firm, made with calcium sulfate
- Salmon, pink, canned, solids with bones
- Cottage cheese, 1% milk fat
- Tofu, soft, made with calcium sulfate
- Soybeans, cooked
- Breakfast cereals, fortified
- Spinach, boiled
- Frozen yogurt, vanilla
High Magnesium foods:
- Soy products (milk, flour, tofu)
- Legumes and seeds
- Nuts (almonds, cashews, Brazil nuts)
- Peanuts and peanut butter
- Whole grain breads and cereals (brown rice, millet)
- Fruit (bananas, dried apricots, etc.)
- Vegetables, particularly dark green, leafy vegetables (artichokes, chard, beet greens, avocados, etc.)
- Dried beans (lima, black-eyed peas, navy)
High Phosphorous foods:
In descending order from higher concentrations:- Yogurt, plain
- Milk
- Salmon
- Scallops
- Cheese
- Chicken, breast meat
- Lentils
- Beef patty
- Cashew nuts, dry roasted
- Potatoes
- Kidney beans
- Rice, brown
- Peas
- Oatmeal, cooked with water
- Egg, hard boiled
High Potassium foods:
- Bananas, oranges, cantaloupes, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium)
- Cooked spinach
- Cooked broccoli
- Potatoes
- Sweet potatoes
- Mushrooms
- Peas
- Cucumbers
- Zucchini
- Pumpkins
- Leafy greens
- juices: Orange juice, Tomato juice, Prune juice, Apricot juice, Grapefruit juice
vit B12
In descending order of richness of content:- Beef liver
- Clams
- Oysters
- Nutritional yeast, fortified
- Salmon
- Tuna
- Beef, ground
- Milk
- Yogurt
- Breakfast cereals
- Cheese