It is always good to obtain nutrients from natural foods we take daily rather than having supplements. Natural sources have no side effects unlike supplements.

Here are some significant sources from which, we can get micronutrients

Micronutrient Food Sources
Calcium Milk, almonds, Brazil nuts, broccoli, cabbage, green leafy vegetables, kale, kelp, molasses,oats, parsley, sardines, salmon,shrimp, soy beans, tofu, turnip greens, yoghurt.
Chromium Apple peel, banana, beef, brewer’s yeast, brown sugar, butter, cheese, chicken, corn, dried beans, eggs, fish, meat, potatoes, shell fish, whole grains.
Chloride Table salt, sea salt, olives, tomatoes, kelp, celery.
Cobalt Beet greens, cabbage, golden seal, Irish moss, kelp, oysters, milk, spinach, water cress.
Copper Almonds, baker’s yeast, beetroots, barley, black pepper, beans, grapes, crab, green olives, honey, mushrooms, oats, orange, radish, peanuts, sea food, shrimp, soybeans, walnuts, wheat bran, lentils
Fluoride Mostly we get fluoride from drinking water, apples, cheese, eggs, meat, salmon, sea food.
Iodine Iodized salts, asparagus, cod liver oils, mushrooms, spinach, turnip greens, lobsters, kelp, sea salt.
Iron Avocados, beans, beet greens, leafy vegetables, broccoli, brewer’s yeast, cashews, egg yolk, peaches, dates, garbanzo beans, lentils, millets, legumes, wheat germ,butcher’s broom, dried fruits.
Magnesium Barley, blue fish, brewer’s yeast, carp, cocoa, garlic, flounder, Irish moss, kelp, lima beans, mackerel, oats, peanut butter, sea food, shrimp, soybeans, tofu, swordfish, wheat bran, whole grains.
Manganese Barley, beans, bilberry fruit, brown rice, black strap molasses, blue berries, buck wheat, chest nuts, cloves, grape-vine, hazel nuts, peas, raspberry, oatmeal, pineapple.
Molybdenum Cereal grains, green leafy vegetables, liver, meat, milk, peas, sunflower seeds, yeast, buckwheat, barley.
Phosphorous Cabbage herb, corn, cheese, dairy products, fish, fruit,garlic, legumes, peanuts, pumpkin seeds, squash seeds, soybeans, wheat germ.
Potassium Apricots, almonds, bananas, Brazil nuts, brown rice, citrus fruits, dates, chard, figs, garlic, grapefruit, lentils, nuts, parsley, potatoes,raisins, rice bran, sardines, spinach, squash, sunflower seeds.
Selenium Black strap molasses, brewer’s yeast, brown rice, broccoli, cider vinegar, buchu leaves, cinnamon, chicken, garlic, green vegetables, lobsters, milk, mushrooms, nutmeg, oats, swisschard, tuna, wheat bran.
Sodium Bacon, butter, Canadian bacon, corned beans, green beans, green olives, kelp, margarine, rosehips, sardines, sea food.
Sulfur Brussels sprouts, cabbage, eggs, fish, meat, soybeans, onions, turnips, beans, wheat.
Zinc Bilberry fruit, blackstrap molasses, brewer’s yeast, buchu leaves, crab, egg yolk, lamb, legumes, pumpkin seeds, sea food, turkey, what germ.
Vitamin A Carrots, green leafy vegetables, dried apricots, sweet potatoes, dried herbs and lettuce.
Vitamin B Eggs, avocados, butternut squash, broccoli, fortified cereals, beans, salmon, crabs, fish, turnip greens
Vitamin C Fresh fruits like strawberries, raspberries, orange, lemon, thyme, parsley, bell peppers, cauliflower, Brussels sprouts, kiwi fruit.
Vitamin D Milk, salmon, tuna, sol or flounder, cereals, eggs, mushrooms, Ricotta cheese.
Vitamin E Fortified cereals, nuts, vegetables, turnip green, pine nuts, peanut butter, avocados
Vitamin K Egg yolk, liver, Brussels sprouts, peas, iceberg lettuce, cabbage, cucumber, parsley, soybeans.

The chart helps you know about the sources of micronutrinents. It is sensible to get the sources accrding to the season each source available in and the budget.