Eating Disorder Resource centre of Ireland
Which Foods for which Nutrients?
Foods rich in Vitamin A
Beef liver, Carrots, Watercress, Cabbage, Squash, Sweet Potato, Melon, Pumpkin, Mangoes, Tomato, Broccoli, Papaya Yellow, orange and red fruits / vegetables are high in beta – carotene, which is converted to vitamin A. Meat is high in retinal– 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 seed oil, Safflower oil, Spinach, Carrots, Tomatoes, Beans, Peas, Tuna, Green leafy vegetables.
Foods rich in Vitamin C
Bean sprouts, Broccoli, Cabbage, Jacket Potatoes, 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 vegetables 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, Bean sprout, 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, Water melon, Corn, Liver, Kidneys, Nuts
Foods rich in Vitamin B6 (Pyroxidine)
Egg yolk, Kidneys, Leeks, Cod, Hazelnuts, Sardines, Kale, Salmon, Liver, Tuna, Mackerel, Trout, Watercress, Soya beans, Cabbage, Lentils
Foods rich in Magnesium & B6
Avocados, Brewers Yeast, Cauliflower, Sunflower seeds, Bananas, Brown rice, Spinach, Walnuts, Beef (lean), What 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, Augergines, Apples, Brazil nuts, Broccoli, Black berries, 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, Hazel nuts, 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 chili, Green beans, Green Pepper, Lettuce, Mushrooms, Parsnips, Potatoes, Spinach, Brewers Yeast, Butter, Milk, Rye Bread, Apples, Bananas, Oranges, Strawberries.
Chromium can be useful for curbing sugar cravings.
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.
Symptoms of Nutritional Deficiencies linked to ED Symptoms
- Low Energy
- High Stress
- Slow Metabolism
- Food Cravings
- Weight changes
- Headaches
- Low Mood
- Mood Swings
- Lack of Concentration
- Obsessions
- Low Self Esteem
- Depression
- Irritability
- Anxiety
- Compulsions
- Decreased sexual int.
Causes of Nutritional Deficiencies linked to ED Symptoms.
- Starving, Undereating, Overeating
- Too many pre packaged foods
- Too many refined carbohydrates
- Too much caffeine, artificial sweetners
- Too little complex carbs, proteins, efa’s
- Too little vitamins and minerals due to above
- Stress.
Suzanne Horgan
director & founder
Certified Trainer in Practitioner Skills for Eating Disorders and Obesity
Contact Us today..........info@eatingdisorders.ie