At least 6 servings of at least 2 different colored veg

At least 3 servings of different types of fruit

At least 3 servings

At least 3 servings

2 servings

At least 3 servings

1–2 servings

At least 2 servings of oily fish/week

Up to 3 servings/week

2–4 servings/week

2 servings/week

In moderation and respecting social beliefs

Less than 2 servings/week

Up to 2 servings/week

Up to 1 serving/week

High blood LDL cholesterol

High blood pressure

Heart failure

Depression and anxiety

Dementia

Parkinson's disease

Multiple sclerosis

Osteoarthritis

Rheumatoid arthritis

Psoriatic arthritis

Ulcerative colitis

Crohn's disease

Diverticulitis

Obesity

Type 2 diabetes

Metabolic syndrome 

Non-alcoholic fatty liver disease (NAFLD)

Menopause-related obesity

Including COVID-19

Osteoporosis

Bone fracture

Esophageal, Postmenopausal breast, Colon, Rectal, Uterine, Gallbladder, Stomach, Kidney, Liver, Bile duct, Ovarian, Pancreatic, Thyroid, Meningioma, Multiple myeloma

In wholegrains, legumes, vegetables, fruits, nuts & seeds

In oily fish (DHA & EPA) and oils and nuts & seeds (ALA) — <1% & 5–10% of ALA is converted into DHA & EPA, respectively

In oils, especially olive oil, nuts and seeds, avocado, and dairy

In plant oils, nuts and seeds, and eggs

In fruit especially berries, citrus, apple, grape, cherry, pomegranate, plum, tea, onions, cocoa (dark chocolate), legumes

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

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 frommilk, 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