10 Nutrients Scientifically Proven to Make You Feel Awesome

Collard greens (frozen) (1 cup):

Ricotta (part skim) (1/2 cup):

Yogurt (plain/low fat) (3/4 cup):

Milk (1 cup, 1%, low-fat): 305 mg

Kale (frozen) (1 cup):

Broccoli (1/2 cup): 11 mcg

Grape juice (1 cup): 8 mcg

Whole-wheat English muffin (1 piece): 4 mcg

Potatoes (mashed) (1 cup): 3 mcg

Turkey breast (1/3 cup): 2 mcg

Spinach (1/2 cup): 131 mcg

Black eyed peas (1/2 cup): 105 mcg

Asparagus (4 spears): 89 mcg

Brussels sprouts (1/2 cup): 78 mcg

Avocado (1/2 cup): 59 mcg

Fortified oatmeal (instant) (1 package):

Soybeans (1 cup):

Lentils (1 cup):

Beef Ribeye (1 5oz. fillet): 3.8 mg

Turkey (dark meat) (1/3 cup):

Almonds (1/8 cup):

Spinach (1/2 cup):

Cashews (1/8 cup):

Peanuts (1/4 cup):

Edamame (1/2 cup):

Chia seeds (1/8 cup):

Atlantic Salmon (1/2 fillet):

Chinese Broccoli (1 cup):

Atlantic Herring (1 5oz fillet): 3171 mg

Spinach (1 cup):

Chickpeas canned (1 cup):

Yellow fin tuna (1/3 cup):

Salmon (1 3oz fillet): 1 mg

Chicken breasts (1 piece, skinless and boneless):

Fortified breakfast cereals (3/4 cup):

Rainbow Trout (1 fillet): 9 mcg

Sockeye Salmon (1 3oz. fillet): 17.6 mcg

Swiss Cheese (1/8 cup): 4.4 mcg

Mozzarella Cheese (1/8 cup): 3.0 mcg

Tuna (canned in water)(1 small 3.5oz. can): 2.5 mcg

Egg (1 large, with yolk): 41 IU

Salmon (1 3oz. fillet): 646 IU

Swordfish (1/3 cup): 566 IU

Chanterelle Mushrooms (1 cup) :114 IU

Milk (1 cup): 115-124 IU

Roasted Pumpkin Seeds (1 cup):

Cashews (1 cup, dry roasted):

King Alaska Crab (1 leg):

Pork Loin (1 6-7oz. chop): 3.5 mg

Swiss Cheese (1/8 cup):