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Ca2+
Dairy, Seafood (with bones), some veggies, fortified foods, supplements
P
- Meat, Poultry, Eggs, Fish, Dairy
- Cola type soft drinks
- Phytic acid in some foods
Mg
Nuts, Legumes, Whole grains, vegetables, coffee, tea, cocoa, s
Fe2+/Fe3+
Heme —> meat, fish, poultry
Non-Heme —> nuts, fruits, veggies, grains, tofu
Zn
red meats, seafood, poultry, pork, dairy, whole grains, veggies, supplements
Cu
organ meats, shellfish, nuts, seeds, legumes, dried fruits
Na+
Canned, processed, frozen foods, salt
K+
fruits, veggies, beans, nuts, seeds
Cl-
W/ Sodium in food.
- in meat, eggs, seafood
