Vitamins and Minerals Food Sources

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Micronurients

Vitamin A: Green leafy vegetables, carrots, squash, sweet potatoes, wheatgrass juice

Vitamin B1 (Thiamine): Whole grains, nori, wakame, legumes (especially peanuts)

Vitamin B2 (Riboflavin): Green vegetables, whole grains, beans, legumes, nutritional yeast, hiziki

Vitamin B3 (Niacin): Whole grains (especially brown, black and red rice), posole, masa, nori, wakame, peanuts, nutritional yeast

Vitamin B5 (Pantothenic acid): whole grains, beans, legumes, mushrooms, nuts, nutritional yeast

Vitamin B6 (Pyridoxine): Whole grains, leafy green vegetables, dulse, nori, nutritional yeast, carrots, peas, sunflower seeds, walnuts

Vitamin B12 (Cyanocobalamin): Current scientific research has concluded that there are no reliable sources of B12 in plant sources, so it is best to take a supplement daily in lozenge form

Biotin: Soybeans, nutritional yeast, whole grains

Vitamin C (Ascorbic acid): Citrus fruits, bell peppers, chiles, amaranth, berries, cabbage, parsley, sprouts, tomatoes, Brussels sprouts

Chlorine: Soybeans, whole grains, legumes

Co-Enzyme Q10: Peanuts, spinach

Vitamin D: Sunflower sprouts, fortified soymilk, fortified vegan cereal

Vitamin E: Nuts, seeds, wheat, oats, quinoa, brown, red and black rice, broccoli, cauliflower, dandelion greens, sprouts, asparagus, cucumbers, spinach, wheatgerm oil

Folic acid: Microalgae, sprouts, leafy green vegetables, whole grains, nutritional yeast, dates, beans, legumes, mushrooms, oranges, beets, fenugreek and root vegetables

Inositol: Whole grains, nutritional yeast, beans and legumes, especially soybeans)

Vitamin E: Alfalfa sprouts, asparagus, hempseed, blackstrap molasses, dark leafy green Vitamin K: vegetables, green tea, kelp, soybeans, oats, rye, wheat

Vitamin P (bioflavonoids): Peppers, buckwheat, black currants

Vitamin U: Green cabbage

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Macronutrients

Complex Carbohydrates:Found almost exclusively in plant foods. Whole grains, beans, legumes, and vegetables

Protein: Beans, legumes, seeds, grains (especially quinoa and amaranth), leafy green vegetables

Fat: Avocados, vegetable oils, nuts and seeds

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Minerals

Boron: Seaweed, alfalfa, unrefined sea salt, nuts, carrots, leafy green vegetables, apples, pears

Calcium:leafy green vegetables, almonds, nutritional yeast, sesame seeds, figs, dandelion greens, wakame, hiziki, kelp, kombu, amaranth, quinoa, oats, beans, legumes, microalgae, fortified soymilk.

Chromium: Seaweed (especially kelp and alaria), whole grains, mushrroms, beets, nutritional yeast, beans, legumes

Copper :Seaweed, whole grains, raisins, apricots, garlic, mushrooms, beets, nuts, leafy green vegetables

Fluorine: Seaweed, rye, brown rice, parsley, avocados, cabbage

Germanium: Seaweed, garlic, shiitake mushrooms, aloe vera, ginsing, onions

Iodine: Seaweed and unrefined sea salt

Iron: Seaweed, molasses, whole grains, nuts, beets, sesame, seeds, beans, legumes, prunes, rasins, dates, dried apricots, almonds (taken with a vitamin c source will boost the iron absorption)

Magnesium: Seaweed, whole grains, microalgae, amaranth, beans, legumes, leafy green vegetables

Manganese: Seaweed, whole grains, nuts and seeds, dark green leafy vegetables, avocados

Phosphorus: Seaweed, whole grains, beans, legumes, dried fruit, garlic, nuts, seeds

Potasium: Kelp, dulse, carrot juice, whole grains, beans, legumes, bananas

Selenium: Seaweed, whole grains, beans, legumes, garlic, mushrooms

Silicon: Seaweed, whole grains, bib lettuce, parsnips, dandelion greens, strawberries, celery, cucumbers, apricots, carrots

Sodium: Seaweed, celery, unrefined sea salt

Sulfur Seaweed, cabbages, beans, legumes, onions, garlic, nettles, soybeans

Vanadium: Seaweed, whole grains, vegetable oils, dill, radishes, green beans

Zinc: Seaweed, whole grains, legumes, beans, nuts, seeds, mushrooms, nettles, soybeans

10 RULES FOR BEING HUMAN

1. You will receive a body.
You may like it or hate it, but it's yours to keep for the entire period.

2. You will learn lessons.
You are enrolled in a full-time informal school called "life".

3. There are no mistakes, only lessons.
Growth is a process of trial, error, and experimentation. The "failed" experiments are as much a part of the process as the experiments that ultimately "work".

4. Lessons are repeated until they are learned.
A lesson will be presented to you in various forms until you have learned it. When you have learned it, you can go on to the next lesson.

5. Learning lessons does not end.
There's no part of life that doesn't contain its lessons. If you're alive that means there are still lessons to be learned.

6. "There" is no better place than "here".
When your "there" has become a "here", you will simply obtain another "there" that will again look better than "here".

7. Other people are merely mirrors of you.
You cannot love or hate something about another person unless it reflects to you something you love or hate about yourself.

8. What you make of your life is up to you.
You have all the tools and resources you need. What you do with them is up to you. The choice is yours.

9. Your answers lie within you.
The answers to life's questions lie within you. All you need to do is look, listen, and trust.

10. You will forget all this.