meats

• fish, esp mackerel (M)
• beef, lamb (Z)
• pork, chicken (Z)

fruit & vegg

• spinach & leafy greens (M, Z)
• avocados (M)
• bananas (M)
• dried figs, prunes, apricots (M)
• mushrooms: white, morel, shiitake (dried) (Z)

grains & legumes

• soy beans, also white beans, French beans (M)
• wheat germ (Z)
• quinoa, brown rice (Z)
• beans: mung beans, baked beans, adzuki (Z)

seeds & nuts

• pumpkin seeds (M, Z)
• sesame seeds (M)
• sunflower, chia seeds (Z)
• cashews, pecans & brazil nuts (Z)

dairy

• yoghurt, hard goat's cheese, mozzarella (M)

other

• dark chocolate & cocoa (M, Z)