There are no problems left when raw nuts, pulses, healthy fats, healthy carbohydrates, rock salt and other healthy proteins are consumed in a balanced way. Parents, pregnant and breastfeeding mothers need to stay healthy and consume effective and sufficient natural nutrients in order to have a vigorous baby without gaining much weight. These foods should be consumed regularly. However, if there is still a deficiency, it is appropriate to take food supplements in consultation with a doctor.
Natural Resources of Vitamins and Minerals
Foods Rich in Vitamin A
Offal such as liver, internal organ meats, bounty soup, anchovies, acorn, sardines, whole milk and yogurt made with this milk, butter, cheese, green and yellow vegetables, naturally fed chicken eggs…
Foods Rich in Vitamin B
Generally cereals, lean meat, kidney, heart, brain, liver, peanut, chicken, walnut, egg and oily seeds…
Foods Rich in Vitamin B1
Livers of naturally fed animals, fish, egg yolks, untreated whole grains, dried beans, lentils, chickpeas, kidney beans, nuts, pistachios, almonds and walnuts…
Foods Rich in Vitamin B2
Naturally pastured animal offal, full-fat cheeses, natural full-fat yogurt or buttermilk…
Foods Rich in Vitamin B3
Offal, whole grains, boza, vinegar, pickles, yogurt, kefir and coffee beans…
Foods Rich in Vitamin B5
Royal jelly, frozen cod eggs, sunflower seeds, eggs, liver and untreated cereals…
Foods Rich in Vitamin B6
Lamb, veal, fish, legumes, raw nuts and whole grains…
Foods Rich in Vitamin B7
Green leafy vegetables, milk, yogurt, buttermilk, cheese, eggs, red meat…
Foods Rich in Vitamin B9
Green leafy vegetables,spinach, dry beans, raw nuts, tomato, cheese, liver, trotting soup, brewer’s yeast, sourdough bread…
Foods Rich in Vitamin B12
All foods of animal origin, wet and naturally active fermented drinks / foods…
Foods Rich in Vitamin C
Orange, tangerine, grapefruit, lemon, carrot, strawberry, melon, fresh red or green pepper, red/white cabbage, parsley, rosehip and green vegetables…
Foods Rich in Vitamin D3
Sun (UVB), fish oil, milk and butter…
Foods Rich in Vitamin E
Grains, milk, dairy products, red meat, vegetables, raw nuts, olive oil…
Foods Rich in Vitamin K
Tomato, pumpkin, cauliflower, spinach, green leafy vegetables, egg, lamb meat, veal, milk, cheese, salmon, sardines, tuna, pickles, egg yolk…
Foods Rich in Calcium
Milk and dairy products, cabbage, broccoli, dark green leafy vegetables, walnut, almond, peanut, sardines…
Foods Rich in Iron
Red meat, fish, egg yolk, soybean,nuts, raisins, molasses…
Foods Rich in Copper
Liver, fish, animals with shells, leafy vegetables, peas, nuts, mushroom, rye…
Foods Rich in Zinc
Egg yolk, pulse, pumpkin seed, sunflower seed, wheat seed, grains…
Foods Rich in Iodine
Sea fish, vegetables, rock salt…
Foods Rich in Potassium
Fruits, vegetables, dairy products, bananas, dried apricots, raisins, orange, avocado, pumpkin, fig, palm, garlic and potatoes…
Foods Rich in Magnesium
Pineapple, almonds, peanuts, hazelnuts, walnuts, soybeans, unrefined cereals, dark green vegetables…
Foods Rich in Selenium
Sea products, chicken, egg, onion, garlic, broccoli and wheat…
Foods Rich in Sodium
Rock salt, steamed and pickled meat, cheese, natural mineral water…
Foods Rich in Phosphorus
Fish, meat, egg, unprocessed grains, nuts, walnut, cheese…
Foods Rich in Sulphur
Egg yolk, meat, fish, milk, cheese, vegetables…