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