Wai World  

Food items per nutrient

Here one can find the food items on The Wai Diet which contain the most of a specific nutrient.

Vitamin B1: Brazil nuts, mangosteen and durian contain most vitamin B1, but also dried plums, dried figs, tamarind and egg yolk contain lots of vitamin B1.

Vitamin B2: Egg yolk, mackerel, durian, avocado and longan contain most, but dried plums, dried apricots, cherimoya and jackfruit also contain a lot of vitamin B2.

Vitamin B3 (niacin): Granadilla, tuna, salmon, mackerel and dried apricots, dried dates, and dried plums contain the most vitamin B3.

Vitamin B5 (pantothenic acid): Egg yolk, watermelon, avocado, dried apricot and salmon contain most vitamin B5.

Vitamin B6: Salmon, walnuts, mackerel, avocado, bananas, hazelnuts and dried dates, dried figs, dried plums and dried apricots contains most vitamin B6.

Vitamin B8 (biotin): Egg yolk, avocado, salmon, bananas, apples, mackerel and strawberries contain most vitamin B8.

Vitamin B9 (folic acid): Egg yolk, walnuts, cherries, hazelnuts, strawberries, grapes and oranges contain most vitamin B9.

Vitamin B12: Only animal food, like egg yolk and fish, contain vitamin B12.

Carotenes (including lutein, zeaxhantin and beta-carotene): Dried apricots, muskmelon and carrots contain most, but also papaya, persimmon, tree tomatoes, mango, mandarin, loquats and watermelon contain a lot of carotenes. Vitamin A is composed out of ß-carotene. Also do egg yolk, tuna and salmon contain a lot of vitamin A.

Vitamin C: Acerola and guava contain extreme amounts of vitamin C. Black currants, papaya, kiwi, strawberries, common jujube, longan, rambutan, lemon and oranges contain a lot of vitamin C.

Vitamin E: Hazelnuts, Brazil nuts, walnuts, egg yolk, salmon, blueberries, avocado, mango, peach, plums, tomatoes and grapes contain the most vitamin E.

Vitamin K1: Egg yolk, kiwis and avocado contain most, but strawberries, plums, hazelnuts, mackerel, oranges, grapes and peaches also contain vitamin K1.

Vitamin D: Vitamin D is composed out of cholesterol, indirectly requiring sunlight. Fish and egg yolk also contain vitamin D.



Calcium: Hazelnuts, dried currants, figs, egg yolk, Brazil nuts, tamarind and olives contain the most, but walnuts, raisins, oranges, kiwis and mandarins also contain a lot of calcium.

Magnesium: Brazil nuts, hazelnuts, walnuts, papaya, coconut and banana contain the most magnesium.

Zinc: Brazil nuts and egg yolk contain the most zinc. (Oysters contain far too much zinc) Walnuts, hazelnuts, currants, figs, salmon, coconut and granadilla also contain a lot of zinc.

Selenium: Coconuts contain extreme amounts of selenium, be careful. Brazil nuts contain quite a bit, and tuna, mackerel, salmon and egg yolk also contain selenium.

Phosphorus and Sulfur: Proteinacous food like egg yolk and fish contain high amounts of phosphorus and sulfur.

Chloride: Almost all fruits, but especially egg yolk, mackerel, coconut, dried dates, bananas and kiwis contain chloride.

Potassium: All foods (including fruits) contain plenty of potassium.

Sodium: Especially fish, egg yolk and oval kumquat, but also dried figs, dried dates, coconut and muskmelon contain all the sodium you need.

Iodide: Egg yolk, bananas and mango contain sufficient iodide. Seafish contains much more, especially mullet (and seaweed).

Fluoride: Egg yolk and raisins and dried apricots, but also other fruits and fish contain fluoride.

Iron: Fish, egg yolk, dried fruits, hazelnuts, Brazil nuts, coconut, rambutan, olives, granadilla and carissa, and almost all other fruits contain all the iron you need.

Chromium: Brazil nuts, dates and hazelnuts, but also other fruits contain chromium.

Copper: Brazil nuts, dried apricots, olives and avocado in particular, but also granadilla, raisins, dried dates, salmon, bananas, kiwis and muskmelon contain copper. Oysters contain extremely high amounts of copper.

Cobalt: Cobalt is absorbed through vitamin B12 in fish and egg yolk (or other animal food), but dried apricots, hazelnuts and walnuts contain cobalt too.

Manganese: Hazelnuts, olives, dried apricots and other nuts contain lots of manganese. Other fruits like avocado and mango, but granadilla in particular, contain manganese too.

Molybdenum: Egg yolk, muskmelon, papaya, coconut and apricots contain molybdenum.

Vanadium: Especially egg yolk, and avocado, bananas, apples and plums contain vanadium.

Silicon: Bananas, currants, mandarins, grapefruit, hazelnuts and strawberries contain silicon.

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Souci, S.W. et al, Food Composition and Nutrition Tables, Medpharm Scientific Publishers Stuttgart, or the USDA Nutrient Database


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Brazil nuts


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Mangosteen


The mangosteen (Garcinia mangostana) is a tropical evergreen tree, believed to have originated in the Sunda Islands and the Moluccas. The rind of the edible fruit is deep reddish purple when ripe. The fragrant flesh is sweet and creamy, citrusy with some peach flavor. In Asia, the mangosteen fruit is known as the "Queen of Fruits".
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Durian


The durian is the fruit of trees of the genus Durio belonging to the Malvaceae, a large family which includes hibiscus, okra, cotton, mallows and linden trees. Widely known and revered in Southeast Asia as the "King of Fruits", the fruit is distinctive for its large size, unique odor, and a formidable thorn-covered husk. Durian means "thorny fruit" in Malay. The fruit can grow up to 30cm (12in) long and 15cm (6in) in diameter, and typically weighs one to three kg (2 to 7 lbs).
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Tamarind


The Tamarind (Tamarindus indica) is the only species of the genus Tamarindus in the family Fabaceae. The fruit is a brown pod-like legume, which contains a soft acidic pulp and many hard-coated seeds. The fruit pulp is edible and popular. The hard green pulp of a young fruit is very sour and acidic. The ripened fruit is sweeter, yet still distinctively sour. In Thailand, there is a carefully cultivated sweet variety with little to no sourness grown specifically to be eaten as a fresh fruit.
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Longan


The Longan is an evergreen tree native to southern China. It is also found in Indonesia and Southeast Asia. The longan ("dragon eyes") is so named because of the fruit's resemblance to an eyeball when it is shelled (the black seed shows through the translucent flesh like a pupil/iris). The fruits are round with a thin, brown-coloured inedible shell. The flesh of the fruit, which surrounds a big, black seed, is translucent white, soft, and juicy. In contrast with the fresh fruit, the flesh of dried longans is dark brown to almost black.
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Cherimoya


The Cherimoya (Annona cherimola) is a species of Annona native to the Andean-highland valleys of Peru, Ecuador, Colombia, Argentina, Chile and Bolivia. It is a deciduous or semi-evergreen shrub or small tree reaching 7m tall. The fruit is oval, often slightly oblique, 10-20cm long and 7-10cm diameter, with a smooth or slightly tuberculated skin. The fruit flesh is white, and has numerous seeds embedded in it.
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Jackfruit


The Jackfruit (Artocarpus heterophyllus), or Nanka, is a species of tree of the mulberry family (Moraceae), native to southwestern India and Sri Lanka. The fruit is huge, seldom less than about 25cm in diameter. Even a relatively thin tree (circa 10cm) can have huge fruits hanging on it. The fruits can reach 36kg in weight and up to 90cm long and 50cm in diameter. The jackfruit is the largest tree borne fruit in the world. The jackfruit is something of an acquired taste, but it is very popular in many parts of the world.
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Granadilla


Sweet granadilla (Spanish: granadilla) is one common name for Passiflora ligularis. It is native to the Andes Mountains between Bolivia and Venezuela. The fruit is orange to yellow colored with small light markings. It has a round shape with a tip ending in the stem. The fruit is between 6.5 and 8cm long and between 5.1 and 7cm in diameter. The outer shell is hard and slippery, and has soft padding on the interior to protect the seeds. The seeds, which are hard and black, are surrounded by a gelatinous sphere of transparent pulp. The pulp is the edible part of the fruit and has a strong acidic taste.
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Papaya


The papaya is the fruit of the tree Carica papaya, in the genus Carica. It is native to the tropics of the Americas. Its fruits are large, 15-45cm long, 10-30cm diameter. The fruit is ripe when it feels soft (like a ripe avocado or a bit softer) and its skin has attained an amber to orange hue.
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Persimmon


A Persimmon is any of a number of species of trees of the genus Diospyros, and the edible fruit borne by them. Persimmons are generally light yellow-orange to dark red-orange in color, and depending on the species, vary in size from 1.5-9cm (0.5-4in) diameter, and may be spherical, acorn-, or pumpkin-shaped. The most widely cultivated species is Kaki Persimmon or Kaki (Diospyros kaki), grown for its fruit. Kaki fruit is very sweet to the taste with a soft to occasionally fibrous texture.
"Sharon Fruit" is the trade name for D. kaki fruit that has been artificially ripened with chemicals.
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Loquat


The loquat (Eriobotrya japonica) is a fruit tree in the subfamily Maloideae of the family Rosaceae, indigenous to southeastern China. Loquat fruits, growing in clusters, are oval, rounded or pear-shaped, 3-5 cm long, with a smooth or downy, yellow or orange, sometimes red-blushed skin. The succulent, tangy flesh is white, yellow or orange and sweet to subacid or acid.
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Acerola


Acerola (Malpighia glabra), also known as Barbados cherry or wild crapemyrtle, is a tropical fruit-bearing shrub or small tree in the family Malpighiaceae, native to the West Indies and northern South America and also cultivated in India. The fruit is bright red, 1.5-2cm diameter, containing 2-3 hard seeds. It is juicy, often as much sour as sweet in flavor.
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Guava


Guava is a genus of about 100 species of tropical shrubs and small trees in the myrtle family Myrtaceae, native to Mexico, the Caribbean, Central America and northern South America. The fruit is edible, round to pear-shaped, from 3-10cm in diameter. It has a thin delicate rind, pale green to yellow at maturity in some species, pink to red in others, a creamy white or orange-salmon flesh with many small hard seeds, and a strong, characteristic aroma.
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Jujube


The Jujube, Red Date, or Chinese Date (Ziziphus zizyphus or Z. jujuba) is a small deciduous tree or shrub in the buckthorn family Rhamnaceae. The immature fruit is smooth-green, and resembles the consistency and taste of an apple, but as it matures more, it darkens to red to purplish-black and becomes wrinkled, looking like a small date (hence the name Chinese Date).
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Rambutan


The Rambutan (Nephelium lappaceum) is a medium-sized tropical tree in the family Sapindaceae, native to southeast Asia. The fruit is a round to oval drupe 3-6cm long and 3-4cm wide. The leathery skin is reddish (rarely orange or yellow), and covered with fleshy pliable spines, hence the name rambutan, derived from the Malay word rambut which means hairs. The fruit flesh is translucent, whitish or very pale pink, with a sweet, mildly acidic flavor.
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Kumquat


The kumquats or cumquats are a group of small fruit-bearing trees (in the subgenus Fortunella of the genus Citrus) in the flowering plant family Rutaceae. The edible fruit (which is also called kumquat) closely resembles that of other Citrus but is smaller. In appearance the kumquat fruit (generally called simply "kumquat") resembles a miniature oval orange, 3-5cm long and 2-4cm wide. Depending on variety, peel color ranges from yellow to red. As the rind is sweet and the juicy center is sour, the raw fruit is usually consumed either whole, to savour the contrast, or only the rind is eaten. The fruit is considered ripe when it reaches a yellowish-orange stage, and has just shed the last tint of green.
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Carissa


Carissa is a genus of about 20-30 species of shrubs or small trees native to tropical and subtropical regions of Africa and Asia. The fruit is a plum-shaped berry, red to dark purple-black in different species, 1.5-6cm in length, and containing up to 16 flat brown seeds. The fruit are edible but tart, with strawberry or apple-like flavor.