Vitamins&minerals

*Minerals*

Protein

Soya products, Rice, Quinoa, Millet, Lentils, Beans, Oats, Bee Pollen, Nuts, Seeds, Seafood, Avocado, Peas, Spirulina, Chlorella, Goji Berries

Calcium

Green Leafy vegetables, Orange juice, Sesame seeds (Tahini), fortified Soya milk, Almonds, Dried Fruits, Brazil nuts

Iron

Beans, Lentils, Greens, Dried Apricots, Pumpkin seeds, Tofu, Whole Grains

Zinc & Magnesium

Nuts, Tofu, Pumpkin seeds, Whole Grains, Beans, Lentils

Iodine

Seaweed Kelp

Selenium

Brazil nuts, Seeds, Grains, Soya beans, Mushrooms, Fish

Potassium

Dried Apricots, Banana, Cantaloupe, Grapefruit juice, Honeydew melon, Lentils, Orange juice, Green Peas, Prune juice, Spinach, Sweet potato, Tomato

Phosphorous

Pistachios, Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts, Almonds, Brazil nuts, Cashews, Pecans, Chickpeas, Garlic, Lentils, Soybeans, Wild rice, Buckwheat, Millet, Brown rice, Rye, Kelp

Omega 3

Flaxseeds, Hempseeds, Walnuts, Sunflower oil, Olive oil, Chia Seeds, Green Leafy Vegetables, Legumes, Citrus fruits, Melons, Cherries, Seafood

*Vitamins*

Vitamin A

Carrots, Dried fruits, Red/Orange Peppers, Broccoli, Green leafy vegetables, Tomatoes, Mangoes, Sweet potatoes, Squash, Goji Berries

B Vitamins

Pumpkin seeds, Broccoli, Mushrooms, Bananas, Peas, Nuts, Beansprouts, Millet, Soya, Figs, Prunes, Goji Berries

B12

Fortified yeast extract, fortified soya milk, fortified breakfast cereal, Miso, Tempeh

Vitamin C

Fruits, Vegetables,Greens, Peas, Goji Berries

Vitamin D

Sunlight, Fortified Soya milk.

Vitamin E

Sunflower seeds, Nuts, Avocados, Goji Berries, Green leafy vegetables, Oats

Vitamin K

Kelp, Peas, Lettuce, Soya products, Green leafy vegetables

Keep Your food Local, Fresh and Seasonal. Avoid processed foods!