This is a list of easy to find foods that are rich in certain elements, nutritional info is per 100gm, ratios are of a 2000 kcal diet
- Broad beans
- protein 26gm
- calcium 10%
- iron 37%
- Peanuts
- protein 26 gm
- iron 25%
- calcium 9%
- Oats
- fiber 11gm
- protein 17gm
- Molasses
- calcium 20%
- iron 26%
- Sesame (easily found in the form of snack bars)
- calcium 97%
- iron 81%
- magnesium 87%
- protein 18gm
- Soy beans
- protein 36gm
- calcium 27%
- iron 87%
- magnesium 70%
- Flax seeds
- omega-3 22813mg (2 tsp a day is good*)
- Brown lentils
- protein 25gm
Got this info from google search (it probably fetches it from wikipedia) and http://nutritiondata.self.com/
- according to Dr Michael Greger https://www.youtube.com/watch?v=q7KeRwdIH04