Sources of nutrients Menu This table shows primary nutrients, the foods from which they are abundant, whether they can be grown in a garden, stored or obtained from supplements. Nutrient Food Grow Store Supplements vitamin K kale spinach y y freeze dried freeze dried y vitamin C kale yellow pepper broccoli strawberries potatoes y y y y y freeze dried y y vitamin A carrots kale spinach y y y y beta carotene vitamin E sunflower seeds almonds y y y y zinc sunflower seeds oats pumpkin seeds quinoa chickpeas lentils whole pasta y y y y y y y y y y y y selenium brazil nuts y y iodine kelp, minerals y vitamin D sunshine y B12 y linseed oil linum y multi B y Onion and garlic support for the body's production of glutathione. They are more nutritious when uncooked. Orange peppers have a high yield of zeaxanthin that supports eye health.