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This is a Nutritional Information Chart for the different vitamins and minerals that are found in our foods. A balanced diet should include at least some of each of the groups below.

PROTEIN
Tofu & Rice, Beans / Pulses and Wholegrains (e.g. Beans on toast), Soya Milk & Cereals, Tahini & Pulse, Beansprouts

VITAMINS

VITAMIN A
Carrots, Spinach, Green Leafy Vegetables, Watercress, Peppers, Yellow Vegetables, Fruit, Dried Apricots

VITAMIN B
Green Leafy Vegetables, Wheatgerm, Brewer's Yeast, Wholegrains, Beansprouts, Bananas, Avocados, Peanuts, Mushrooms, Currants, Sosmix, Yeast Extract

VITAMIN B12
Many Fortified Products like Soya Milk, Sosmix, Breakfast Cereal, Margarine. Soya Mince, Seaweed, Miso, Yeast Extract

VITAMIN C
Green Leafy Vegetables, Broccoli, Cabbage, Parsley, Potatoes, Frozen peas, Oranges, Blackcurrants

VITAMIN D
Sunlight on the skin, Fortified Cereals, Margarine

VITAMIN E
Vegetable Oils (especially Corn and Sunflower), Wheatgerm, Tahini, Nuts & Seeds, Avocados

VITAMIN K
Green Leafy Vegetables, Seaweeds, Kelp, Blackstrap Molasses, Vegetable Oils

MINERALS

IRON
Best absorbed with Vitamin C Tofu, Beans & Pulses, Spinach, Cabbage, Wheatgerm, Wholegrains, Parsley, Prunes & Dates, Dried Apricots, Pumpkin Seeds, Millet, Blackstrap Molasses

CALCIUM
Milk, Tofu, Tahini, Green Leafy Vegetables, Parsley, Watercress, Broccoli, Swede, Almonds, Brazils, Figs, Soya Milk

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
Wholegrains, Wheatgerm, Pinto Beans, Chick Peas, Pumpkin Seeds, Potatoes, Yeast Extract, Many Fruits & Vegetables, Nuts

OTHERS: FLUORINE, COPPER, COBALT
Brewer's Yeast, Green Leafy Vegetables, Bananas, Potatoes, Wholegrains, Almonds, Legumes, Beans & Pulses, Seaweeds

CARBOHYDRATES
Wholegrains (Rice), Wholemeal Bread, Potatoes, Beans & Pulses, Cereals, Oats, Pasta (Spaghetti)

FIBRE
Fibre is very important for your health

Wholegrains, Nuts, Beans & Pulses, Wheatgerm, Oats, Lots of Fruit and Vegetables

ESSENTIAL FATTY ACIDS

VITAMIN F
Vegetable Oils (especially Soya, Corn and Sunflower), Avocados, Margarine, Nuts, Olive Oil (Olive Oil is the best overall oil - high in mono-unsaturates, excellent for digestion and absorption)


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