Blog

Replacing Vitamins Lost In Elimination Diet

by Kate Young on Mar 01, 2025

So you’ve identified your food intolerances using one of our food intolerance tests. You’ve taken the first step on your journey to improved health. Your next step is most probably to perform an elimination diet. Time to get those foods out of your diet that is causing the symptoms that first prompted you to take the test. But when you’re removing any foods from your diet, it is essential to consider the nutritional value you may be losing. When you’re removing foods, you’re also eliminating essential vitamins and minerals that are essential to good health. This is why we’ve compiled a list of foods that can help you replace any lost vitamins and minerals. Simply find out the vitamins and minerals your problem food is rich in and identify an alternative below! Vitamin A – (Benefits eye health, bone health, reproduction)

Liver
Beef
Lamb

B Vitamins (Benefits red blood cell production, healthy brain function, cardiovascular health)

Oats
Quinoa
Brown Rice

Vitamin C (Antioxidant properties, lowers blood pressure, fights heart disease)

Oranges
Kiwi
Brussel Sprouts

Vitamin D (Promotes healthy bones & teeth, supports lung function, boosts immune system)

Butternut Squash
Pumpkin
Eggs

Vitamin E (Maintains skin moisture, helps wound healing, treats eczema)

Avocado
Almonds
Broccoli

Vitamin K (Helps with blood clotting, aids bone metabolism, protects against haemorrhage)

Spinach
Kale
Turnip

Calcium

Watercress
Mozzarella
Broccoli

Magnesium

Smoked Salmon
Olive Oil
Tofu

Zinc

Mussels
Hazelnuts
Pine Nuts

Iron

Pumpkin Seeds
Sunflower Seeds
Chicken Live

Phosphorus

Brown Rice
Chicken
Turkey

Potassium

Dried Apricots
Sweet Potato
Blueberries

There are many, many more vitamins and minerals, but these are the most common deficiencies and most essential to good health. By substituting in these foods to replace any lost vitamins, you should maintain a good level of health. Food Intolerance Tests If you haven’t already taken one of our food intolerance tests to identify foods that could be causing you symptoms such as bloating, fatigue, headaches and many more, you should consider one today. We have a range of food intolerance tests to suit all budgets.

Author: Kate Young, BSc, Lab Manager

Kate Young joined Test Your Intolerance in 2020 after working in private laboratories in Japan for 15 years as a Clinical Bio Scientist and embryologist. As Lab Manager, Kate works on IVDR and GLP accreditation.