Key nutrients in a Mediterranean diet

Heme iron (15–35% absorption). Rich sources are red meat, poultry, fish & seafood, eggs. Non-heme iron (2–20% absorption). Rich sources are legumes, tofu, tempeh, dark leafy greens, wholegrains, nuts & seeds, dried fruit, 70+% cocoa chocolate

Good absorption from fish with bones and shellfish; 30–40% absorption from milk, cheese, yogurt, kefir; lower absorption due to  phytates & oxalates from plants (leafy greens, legumes, nuts and seeds, wholegrains, fortified foods, dried fruits)

In fish and seafood esp. cod, shrimp, salmon, sardines, dairy, eggs

In nuts and seeds, wholegrains, legumes, dark leafy greens, fish esp mackerel, tuna, salmon, dairy, avocado, bananas, dried figs, 70+% cocoa chocolate

Best absorption from oysters, crab, lobster, beef, lamb, dark chicken/turkey, pork, eggs; less absorption due to phytates from nuts and seeds esp pumpkin, chickpeas, tofu, oats

In fruits, vegetables, legumes, wholegrains, dairy, salmon, chicken, pork, nuts & seeds

In nuts & seeds, fish & seafood, meat, poultry, dairy, eggs, legumes, wholegrains

Vitamin A in fish oils, cheese, eggs. Carotenoids in carrots, sweet potatoes, green leafy veg, red bell peppers, mangoes

In pork, trout, tuna, salmon, wholegrains, legumes, nuts & seeds, peas, spinach

In meat, eggs, fish esp mackerel, salmon, dairy, quinoa, almonds, mushroom, spinach

In poultry, fish esp. tuna, red meat, legumes, seeds

In poultry, fish, eggs, dairy, veg, legumes, nuts & seeds, wholegrains

In meat, eggs, fish, nuts and seeds, quinoa

In green leafy veg, fruit esp orange, banana, papaya, nuts & seeds, wholegrains, legumes 

In shellfish, fish, meat, dairy, eggs

In fruit esp. citrus, berries, kiwi, veg esp broccoli, bell peppers, kale, spinach, herbs esp. thyme, parsley

In oily fish esp salmon, mackerel, sardine, tuna, trout, egg yolk, cheese

In nuts & seeds, plant oils, green leafy veg, fruit (avocado, kiwi, blackberries, mango), seafood esp fatty fish & shellfish

In green leafy veg, broccoli, brussels sprouts, cabbage, green herbs, plant oils 

In fermented foods esp natto, miso, sauerkraut, kimchi