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Nutrients and Where to find them.

PROTEINS.

 

CARBOHYDRATES.

  • Wholegrains; ie Rice.
  • Wholemeal bread.
  • Potatoes.
  • Beans and Pulses.
  • Cereals.
  • Oats.
  • Pasta.

 
VITAMINS.

Vitamin A.

  • Carrots.
  • Spinach.
  • Green leafy vegetables.
  • Watercress.
  • Peppers.
  • Yellow vegetables.
  • Fruit.
  • Dried apricots.

 

Vitamin B group.

  • Green leafy vegetables.
  • Wheatgerm.
  • Brewer's yeast.
  • Wholegrains.
  • Beansprouts.
  • Bananas.
  • Avocados
  • Peanuts.
  • Mushrooms.
  • Currants.
  • Yeast Extract.

 

Vitamin B12.

  • Soya Milks.
  • Seaweed.
  • Miso.
  • Yeast Extract; ie Marmite, Vegemite.

 

Vitamin C.

  • Green leafy vegetables.
  • Broccoli.
  • Cabbage.
  • Green peppers.
  • Parsley.
  • Potatoes.
  • Frozen peas.
  • Oranges.
  • Blackcurrants.

 

Vitamin D.

  • Sunlight on the skin.
  • Fortified Cereals.
  • Margerine; animal-free.

 

Vitamin E.

  • Vegetable Oils.
  • Wheatgerm.
  • Tahini.
  • Nuts and seeds.
  • Avocados.

Vitamin K.

  • Green leafy vegetables.
  • Seaweeds.
  • Kelp.
  • Blackstrap molasses.
  • Vegetable oils; ie, sunflower, safflower.
MINERALS.

Iron.

  • Tofu.
  • Beans and pulses.
  • Spinach.
  • Cabbage.
  • Wheatgerm.
  • Wholegrains
  • Parsley.
  • Prunes and Dates.
  • Dried Apricots
  • Pumpkin seeds.
  • Millet.
  • Blackstrap molasses.

 

Calcium.

  • Tofu.
  • Tahini; (A rich source)
  • Green leafy vegetables.
  • Parsley.
  • Watercress.
  • Broccoli.
  • Swede.
  • Almonds.
  • Brazils.
  • Figs.
  • Fortified Soya Milk; ie Provamel.

 

Zinc.

  • Wholegrains.
  • Wholegrain Rice.
  • Lentils.
  • Pumpkin seeds.
  • Sesame seeds.
  • Almonds.
  • Wheatgerm.
  • Oats.

 

Iodine.

  • Green leafy vegetables.
  • Seaweeds.
  • Kelp.

 

Magnesium.

  • Green leafy vegetables.
  • Soya beans.
  • Cashew nuts.
  • Almonds.
  • Broccoli.
  • Wholegrains.
  • Wheatgerm.
  • Bananas.
  • Prunes.

 

Phosphorous, Sulphur, Potassium.

  • Wholgrains.
  • Wheatgerm.
  • Pinto beans.
  • Chick peas.
  • Pumpkin seeds.
  • Potatoes.
  • Yeast Extract.
  • Many fruits and vegetables; Bananas high in potassium.
  • Nuts.

 

Trace Minerals;
Fluorine, copper, cobalt, chromium, manganese, etc..

  • Brewer's Yeast.
  • Green leafy vegetables.
  • Bananas.
  • Potatoes.
  • Wholegrains.
  • Almonds.
  • Legumes.
  • Beans and pulses.
  • Seaweeds.
Fibre.

Very important for Health.

  • Wholegrains.
  • Nuts.
  • Beans and Pulses.
  • Wheatgerm.
  • Oats.
  • Fruit and vegetables.

 

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