Healthy English-100- NUTRIENTS BOOK (2).pdf

Nutrient books

1. 100+
NUTRIENT
RICH FOOD
LIBRARY
DOCTOR FARMER
HEALTHY FOODS

2. This collection of 100 nutrient-rich foods
nourishes your body, leaving you feeling vibrant
and energized. These foods aid in weight
management, boost your immune system, and
enhance the beauty of your skin. Incorporating
these nutrient-dense options into your diet is
simple and effortless, allowing you to improve
your health with ease.
Hello, I am Dr. Prabhakar Raj,
also known as Doctor Farmer,
and I am the founder of My
Health School. Since 2019, I
have helped over 15,000
people overcome diabetes.
Through my experience, I've
discovered that the food we
eat can cure any disease. I
started this company to share
my knowledge with all of you.
It's far better to prevent
disease before it occurs than to
treat it afterward. This is a
message I want to share with
everyone.

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PG
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TABLE OF CONTENTS
WWW.DOCTORFARMER.IN
Vitamin A Rich Foods
Vitamin D Rich Foods
Vitamin E Rich Foods
Vitamin K Rich Foods
Vitamin C Rich Foods
Vitamin B1 Rich Foods
Vitamin B2 Rich Foods
Vitamin B3 Rich Foods
Vitamin B6 Rich Foods
Vitamin B12 Rich Foods
Vitamin B9 Rich Foods
Iron Rich Foods
Calcium Rich Foods
Magnesium Rich Foods
Potassium Rich Foods
Zinc Rich Foods
Selenium Rich Foods
Iodine Rich Foods
Omega 3 Fatty Acids Rich Foods
Fibre Rich Foods
100+ NUTRIENTS RICH FOODS

4. 2

5. S.No Vitamin A rich foods
1 Sweet potatoes
2 Carrots
3 Leafy vegetables
4 Liver (Chicken)
5 Fatty fish (Salmon)
6 Eggs
7 Mangoes
8 Papaya
9 Red Bell pepper
10 Pumpkin
NUTRIENTS RICH FOODS
3
Vitamin A Rich Foods
Nutrients Rich Foods

6. 4

7. S.No Vitamin D
1 Sunlight
2 Salmon fish
3 Egg Yolks
4 Mushroom
5 Shrimps
NUTRIENTS RICH FOODS
Vitamin D Rich Foods
Nutrients Rich Foods
5

8. 6

9. S.No Vitamin E
1 Sunflower Seeds
2 Almonds
3 Hazelnuts
4 Peanuts
5 Avocado
6 Green leafy vegetables
7 Olive Oil
8 Pumpkin seeds
9 Almonds
10 Coriander leaves
NUTRIENTS RICH FOODS
Vitamin E Rich Foods
Nutrients Rich Foods
7

10. 8

11. S.No Vitamin K
1 Spinach
2 Spring Onion
3 Cabbage
4 Kiwi
5 Grapes
6 Broccoli
7 Tomato
8 Soya beans
9 Meat
10 Turnip
NUTRIENTS RICH FOODS
Vitamin K Rich Foods
Nutrients Rich Foods
9

12. 10

13. MAGICAL DRINK
S.No Vitamin C
1 Amla
2 Guava
3 Oranges
4 Sweet lime
5 Broccoli
6 Tomato
7 Bell pepper
8 Grapefruit
9 Lemon
10 Cabbage
11
Vitamin C Rich Foods
Nutrients Rich Foods
NUTRIENTS RICH FOODS

14. 12

15. S.No Vitamin B1 (Thiamine)
1 Orange
2 Sunflower seeds
3 Flax seeds
4 Peanuts
5 Lentils
6 Chickpeas
7 Oatmeal
8 Millet
9 Brown rice
10 Soy beans
Vitamin B1 Rich Foods
Nutrients Rich Foods
NUTRIENTS RICH FOODS
13

16. 14

17. S.No Vitamin B2 (Riboflavin)
1 Almonds
2 Mushroom
3 Spinach
4 Soybeans
5 Sunflower seeds
6 Flax seeds
7 Sesame seeds
8 Cashews
9 Chickpeas
10 Millets
Vitamin B2 Rich Foods
Nutrients Rich Foods
NUTRIENTS RICH FOODS
15

18. 16

19. S.No Vitamin B3 (Niacin)
1 Chicken breasts
2 Peanuts
3 Tuna Fish
4 Salmon Fish
5 Brown Rice
6 Barley
7 Sunflower seeds
8 Pumpkin seeds
9 Green peas
10 Corn
Vitamin B3 Rich Foods
Nutrients Rich Foods
NUTRIENTS RICH FOODS
17

20. 18

21. S.No Vitamin B6(Pyridoxine)
1 Chickpeas
2 Sunflower seeds
3 Pistachios
4 Lentils
5 Chia seeds
6 Flax seeds
7 Walnuts
8 Potato
9 Bell peper
10 Quinoa
Vitamin B6 Rich Foods
Nutrients Rich Foods
NUTRIENTS RICH FOODS
19

22. 20

23. S.No Vitamin B12
1 Shellfish
2 Salmon 
3 Oyster
4 Eggs
5 Lamb
6 Fermented millet kanji
7 Sauerkraut
8 Kimchi
Vitamin B12 Rich Foods
Nutrients Rich Foods
NUTRIENTS RICH FOODS
21

24. 22

25. S.No Vitamin B9(Folate)
1 Chicken liver
2 Sunflower seeds
3 Peanuts
4 Lentils
5 Chickpeas
6 Spinach
7 Broccoli
8 Beetroot
9 Green Peas
10 Ladies finger
11 Guava
12 Avocado
13 Oranges
14 Chia seeds
15 Black eyed beans
Vitamin B9 Rich Foods
Nutrients Rich Foods
NUTRIENTS RICH FOODS
23

26. 24

27. S.No Iron
1 Chicken liver
2 Shellfish (Oyster)
3 Legumes
4 Spinach
5 Quinoa
6 Pumpkin seeds
7 Dates
8 Pomegranate
9 Baked potato
10 Eggs
Iron Rich Foods
Nutrients Rich Foods
NUTRIENTS RICH FOODS
25

28. 26

29. S.No Calcium
1 Almond
2 Carrot
3 Broccoli
4 Garlic
5 Papaya
6 Cashew
7 Leafy vegetables
8 Chia seeds
9 Sesame seeds
10 White beans
Calcium Rich Foods
Nutrients Rich Foods
NUTRIENTS RICH FOODS
27

30. 28

31. S.No Magnesium
1 Almonds
2 Pumpkin seeds
3 Chia seeds
4 Cashew
5 Black beans
6 Lentils
7 Brown rice
8 Quinoa
9 Oats
10 Spinach
11 Banana
12 Figs
13 Dark chocolate
14 Soy beans
15 Buttermilk
Magnesium Rich Foods
Nutrients Rich Foods
NUTRIENTS RICH FOODS
29

32. 30

33. S.No Potassium
1 Spinach
2 Apple
3 Oranges
4 Tomatoes
5 Papaya
6 Bananas
7 Lemons
8 Sprouts
9 Legumes
10 Figs
11 Cucumber
12 Mushrooms
13 Raisins
14 Pineapple
15 Strawberries
Potassium Rich Foods
Nutrients Rich Foods
NUTRIENTS RICH FOODS
31

34. 32

35. S.No Zinc
1 Chicken
2 Cashews
3 Almonds
4 Peanuts
5 Beans
6 Legumes
7 Lentil
8 Crab
9 Lamb
10 Pumpkin seeds
Zinc Rich Foods
Nutrients Rich Foods
NUTRIENTS RICH FOODS
33

36. 34

37. S.No Selenium
1 Tuna fish
2 Sardine fish
3 Brown rice
4 Sunflower seeds
5 Mushroom
6 Spinach
7 Egg
8 Chicken
9 Mustard seeds
10 Oats
Selenium Rich Foods
Nutrients Rich Foods
NUTRIENTS RICH FOODS
35

38. 36

39. S.No Iodine
1 Sea food
2 Iodised salt
3 Shrimp
4 Spinach
5 Lentils
6 Kidney beans
7 Quinoa
8 Figs
9 Almond 
10 Pumpkin seeds
Iodine Rich Foods
Nutrients Rich Foods
NUTRIENTS RICH FOODS
37

40. 38

41. S.No Omega 3 Fatty acids
1 Salmon fish
2 Tuna fish
3 Chia seeds
4 Flax seeds
5 Walnuts
6 Kidney beans
7 Soybean
8 Spinach
9 Oysters
10 Avocados
Omega 3 Fatty Acids Rich Foods
Nutrients Rich Foods
NUTRIENTS RICH FOODS
39

42. 40

43. S.No Fibre rich foods
1 Lentils
2 Chickpeas
3 Black beans
4 Almonds
5 Pistachios
6 Chia seeds
7 Flax seeds
8 Drumstick
9 Ladies finger
10 Brinjal
11 Bitter gourd
12 Pumpkin
13 Plantain stem
14 Guava
15 Pomegranate
16 Sapota
17 Banana
18 Green peas
19 Peanuts
20 Kidney beans
Fibre Rich Foods
Nutrients Rich Foods
NUTRIENTS RICH FOODS
41

44. ABOUT THE AUTHOR
As the founder of My Health School, Dr. Prabhakar Raj, also known as Dr.
Farmer, is a highly qualified and registered medical practitioner with
deep expertise in food nutrition and immune development. He holds
various degrees and certifications in the field of healing and has studied
the root causes of various ailments over the years.
In 2018, he realized that the current education system neglects the
concept of true health and preventive hygiene. As a result, society is
increasingly relying on medicine as food rather than food as medicine.
This realization prompted him to travel the world and learn the ancient
wisdom of health and lifestyle.
With the knowledge he gained over the past five years, Dr. Prabhakar Raj
founded My Health School, which focuses on teaching people to live
healthy and abundant lives through naturopathy and the guidance of
Mother Nature.
At My Health School, we believe that the current healthcare and food
production systems are broken and need to be rebuilt through deep
knowledge and education. Our mission is to help 100,000 people get off
medication and live healthy, abundant lives by 2025. We believe that
success is not determined by what you know or how much you know,
but by how many problems you can solve. That’s why we are dedicated
to helping as many people as possible live their best lives through natural
healing.