Whether you are on a diet or simply just want to live healthy, it’s important to supply your body with all that it requires. Your body relies on you to provide it with vitamins and minerals every day. But it may be difficult to know where to get certain nutrients. This is where the nutritional content chart comes in! Use it to enhance your health and make your bodies happy.
Vitamins and Minerals Chart
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 |
| 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) |
