NUTRIENT CONTENT CHART
Food is comprised of more than just protein, fat and carbohydrates- every single piece of food on this earth has a unique nutrient and energetic profile that the body uses to live and grow. By clicking on each box below, you’ll find some of the top foods high in that listed nutrient! You’ll also learn what each nutrient actually does for the body and why it’s so important to include them all.
Let this chart be your guide to rotating a wide variety of different animal and plant ingredients throughout the diet so you can DIY and balance over time with confidence. You’ll no longer need to rely on commercially prepared, mass-produced, poor-quality, feed-grade nuggets mixed with dangerous synthetic vitamin and mineral packs to provide your beloved furry family member with their nutrients. Instead, you’ll now know where to look to feed them real vitamins and minerals from real food, which will optimize their health and support their natural immunity!
FAT SOLUBLE VITAMIN
Vitamin A
Responsible for a healthy immune system, eye, skin & bone health, cellular development and reproduction. The vitamin A found in animal sources is called retinol, while the A found in plant sources is called beta-carotene. Note that while dogs can convert beta-carotene into retinol, cats cannot. Beta-carotene is easily excreted if not needed, and is used as an antioxidant as long as there are appropriate levels of retinol present already. Retinol however is not easily excreted, and can rise to toxic levels if too much is consumed. Please see my blog about Vitamin A for more details.
liver (chicken, beef, cod, lamb, duck, goose, pork), kidney (beef, lamb, pork), mackerel, salmon, duck, sardine.
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sweet potato, carrot, spinach, kale, butternut squash, collards, swiss chard, turnip greens, red bell peppers, mustard greens, cantaloupe, papaya
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Vitamin D
Plays a role in bone health alongside calcium and phosphorous. It’s connected to both immune and cardiac health and decreases both inflammation and cancer growth. Dogs and cats are often deficient in D, and they cannot synthesize it in the skin from sun exposure like humans can, so it must be included in the diet. D2 is called ergocalciferol and is found in plant sources, while D3 is called cholecalciferol and found in animal sources. D3 should be used for main dietary needs but D2 is an excellent addition to D3.
cod liver, pasture raised eggs, mackerel, herring, sardine, salmon, other liver (beef, chicken, lamb)
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mushrooms (maitake, shiitake, chanterelle, portobello, button, reishi, morel)
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Vitamin E
Like Vitamin C, this is also considered an antioxidant and important for a healthy immune and integumentary system. There are eight different forms of E, most frequently you’ll see ‘mixed tocopherols’ on packaging when it’s being used as a food preservative. As you increase fatty acids in the diet, the E should likewise be increased to prevent natural oxidation of these healthy fats.
pasture raised eggs and grass fed organs including brain
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almonds, hazelnuts, pine nuts, brazil nuts, avocado, spinach, swiss chard, kale, turnip greens, mustard greens, collard greens, red bell peppers, kiwi, blackberries, wheat germ
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Vitamin K
There are two important forms of this vitamin; K1 is found in plants, while K2 is found in animal tissue. It’s involved in the clotting cascade and necessary for synthesizing protein. If an animal has a healthy gut microbiome, vitamin K can be synthesized in the necessary amounts within the intestines and dietary supplementation is not necessary.
goose liver, duck liver, chicken liver, gouda cheese, egg yolks
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swiss chard, kale, mustard greens, turnip greens, spinach, collard greens
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WATER SOLUBLE VITAMIN
Thiamine
Responsible for the metabolism of some fats and proteins, and for the conversion of carbs to fat for storage in the body.
(Thiamine)
pork liver, pork, trout, beef, beef heart, mackerel, duck, salmon, cod, lamb, chicken, turkey, eggs
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sunflower seeds, acorn squash, asparagus, brussels sprouts, mustard greens, oranges, spinach, cantaloupe
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Riboflavin
Assists with converting carbohydrates into energy.
(Riboflavin)
liver (beef, lamb, pork, chicken), eggs, beef, beef heart, milk, yogurt, mackerel, salmon, chicken, turkey
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shiitake mushroom, spinach, brussels sprouts, asparagus, broccoli, swiss chard, collard greens, avocado, kale, artichoke, carrots, zucchini, cabbage, raspberry, blackberry
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Niacin
Helps create ATP (energy) and aids in metabolism.
(Niacin)
liver (beef, chicken, pork, lamb), kidney (beef, pork, lamb), heart (beef, pork, chicken), chicken, turkey, salmon, herring, duck, beef, pork
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shiitake mushroom, avocado, asparagus, spinach, broccoli, brussels sprouts, acorn squash, carrot, mango, guava, papaya, passion fruit
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Choline
This vitamin supports the liver and promotes healthy cell membranes. It is a component of the neurotransmitter acetylcholine, which is necessary for muscle contraction, secretion of urine and glandular fluids, and release of adrenaline and norepinephrine from your adrenal glands (used when under threat or doing activity). It’s also important for memory, attention span and healthy sleep. It can be synthesized from vitamins B9 & B12, but should still be provided in at least small amounts in the diet.
(Choline)
beef liver, chicken liver, shrimp, eggs, cod, turkey, salmon
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wheat germ, broccoli, brussels sprouts, cauliflower
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Pantothenic Acid
Necessary for the metabolism of protein, fats and carbs.
(Pantothenic Acid)
liver (beef, chicken, pork, lamb) kidney (beef, pork, lamb), heart (beef, chicken, pork), salmon, eggs, chicken, pork
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sunflower seeds, shiitake mushroom, avocado, broccoli, tomato
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Pyridoxine
Also assists with converting carbohydrates as well as fat into energy. Also needed for DNA synthesis, formation of blood cells, and some neurotransmitters.
(Pyridoxine)
liver (beef, turkey, lamb, chicken), chicken, turkey, salmon
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pistachio nuts, sunflower seeds, spinach, avocado, tofu, carrots, watermelon
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Biotin
This is a non-essential B vitamin, but still beneficial. It aids in metabolism and is created by the microbes in the gut.
(Biotin)
beef liver, egg yolk, salmon, pork, cheese
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almonds, sunflower seeds, avocado, mushrooms, cauliflower
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Folic Acid
Converts amino acids back into proteins. It’s important for DNA synthesis and formation of blood cells.
(Folic Acid)
beef and chicken liver, eggs
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spinach, turnip greens, brussels sprouts, asparagus, collard greens, kale, broccoli, beet greens, mustard greens, avocado, papaya
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Vitamin B12
This vitamin is stored in the liver and is necessary for making blood cells and myelin. Depends on an acidic stomach environment for appropriate absorption and can be deficient when acid suppressing medications are being taken.
(Cobalamin)
clams, liver (lamb, beef), oysters, mackerel, sardine, salmon, beef, raw cow milk, eggs, chicken
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nutritional yeast, algae
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Vitamin C
Words like ‘antioxidant’ and ‘immune-supporting’ are used when discussing this vitamin. While it can be synthesized within the body and therefore is not considered an ‘essential’ vitamin, I do recommend including it in the diet, especially when there is stress, illness or autoimmune disease present. It fights oxidative stress and decreases inflammation within the body.
beef liver, fish roe, beef & lamb kidney, raw cow & goat milk
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camu camu, kakadu plums, acerola cherry, guava, blackcurrants, red bell pepper, kiwi, brussels sprouts, broccoli, strawberries, papaya, orange, lemon
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MINERALS
Calcium
A building block of bones, necessary for muscle contraction including the heart, coagulation, nerve transmission, and the movement of molecules across cell membranes.
raw meaty bones, bone replacement (bone meal, eggshellant, antler powder), fish with bones, green tripe, raw cow & goat cheese, milk & yogurt, bone broth
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tofu, turnip greens, kale, collard greens, spinach, figs
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Phosphorus
In addition to having the same roles as calcium, it also is a component of DNA and phospholipids. It’s required for diaphragmatic movement in respiration, healthy metabolism and reproduction.
all meat, organs & seafood, eggs, bone broth
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tofu, pumpkin seeds, sunflower seeds
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Potassium
Involved in muscle contraction specifically the heart, and levels that are too high or low can lead to cardiac arrhythmia or cardiac arrest. It regulates the pH, fluid balance in and out of the cell, muscle contraction and enzymatic function.
salmon, pork, beef, beef liver, chicken, turkey, duck, eggs
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spinach, avocado, guava, kale, banana, kiwi, sweet potato, pumpkin, brussels sprouts, carrot, mushrooms, broccoli, zucchini, tomato, blackberries, cabbage
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Chloride
Sodium & Chloride
Regulates pH and muscle contraction. Sodium levels determine the balance and movement of water. Chloride is important for the creation of gastric juices.
shellfish (shrimp, clams, oysters, mussels), fish, muscle meat & organs, bones, eggs, bone broth
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seaweed, chard
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Magnesium
Is needed for bone structure, metabolic processes, nerve transmission and muscle contraction, creation of enzymes and protein synthesis.
mackerel, salmon, bones
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spinach, chard, beet greens, okra, kale, mustard greens, collard greens, turnip greens, broccoli, figs, avocado
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Iron
Transports oxygen within hemoglobin, and binds it to myoglobin to it can be used my cells within the muscles. It is a component of many enzymes in particular the cytochrome enzymes which are necessary for metabolizing drugs and toxins.
liver, spleen, kidney, heart, red meat (beef, lamb, venison, bison)
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spinach, chard, kale, collard greens, beet greens, mustard greens, olives
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Zinc
Present in many enzymes and helps synthesize DNA and protein. Activates and/or is a component of many enzyme and vitamin A. It’s important for immune health and reproduction.
oysters, crab, beef, liver (lamb, beef, pork, duck), mussels, sardines, clams, venison, elk, chicken gizzards, chicken hearts, lamb
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spinach, oyster mushrooms, kale, artichokes, pumpkin seeds
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Copper
Necessary for the development of bones, the heart, connective tissue, hemoglobin, enzymes, myelin (a thin sheath that covers nerve cells and allows for transmission of signals between cells), and more. It specifically aids in pigmentation by converting tyrosine to melanin, and in the production of ATP. It helps clear free radicals from the body and breaks down histamine.
liver (beef, lamb, duck, goat), oysters, lobster, crab
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sesame seeds, sunflower seeds, spinach, chard
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Manganese
Very important for joint and connective tissue health, and is present within the mitochondria, which are like the power plants of the cells. It’s needed for proper growth and reproduction.
blue mussels, tripe, oysters, clams, fur/feathers, bones
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spinach, chard, pineapple, kale, raspberries, blackberries,
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Selenium
Used in immune response and works closely with Vitamins C & E to decrease damage to the body from oxidation. It’s necessary for a healthy thyroid due to it’s involvement in making thyroid hormone, and for reproductive health.
oysters, salmon, sardines, mackerel, beef liver, lamb kidney, beef kidney, chicken liver
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brazil nuts, raw garlic, mushrooms
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Iodine
This is the most important mineral for thyroid health as it helps synthesize thyroid hormones. Iodine is present in many foods including land animal flesh, but unfortunately the USDA database does not require testing for iodine when doing food analysis testing and therefore it isn’t reported for most ingredients.
fish, raw dairy
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seaweed/kelp/algae, cranberries
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