Vitamins & Minerals Food Chart

VITAMIN A (Carotene)

Green leafy vegetables, yellow fruits (apricots, peach etc.) carrots, capsicums, dried fruit, chives, parsley, watercress, alfalfa, sweetcorn, whole corn meal, tomatoes, sea vegetables.

VITAMIN B Group

Sea vegetables, brewers yeast, nuts, legumes, yeast extracts (e.g. Marmite), grains, grain sprouts, bean sprouts, seeds, honey, beer, parsley, mushrooms.

VITAMIN B 12

Alfalfa sprouts, grain sprouts, sea vegetables, fermented soya products (miso, tempeh, natto), organically grown comfrey and alfalfa.

VITAMIN C

Bean and grain sprouts, oranges, other citrus fruits, green leafy vegetables, capsicum, comfrey, blackcurrants, prunes, kohlrabi, sea vegetables, papaya.

VITAMIN D

Alfalfa, sea vegetables, sunflower seeds, corn and sunflower oil, fresh fruit and vegetables, fenugreek sprouts.

VITAMIN K

Alfalfa, watercress, alfalfa sprouts, soya bean sprouts, spinach, parsley, celery, broccoli.

CALCIUM

Legumes, nuts, grains, green leafy vegetables, dried apricots, raisins, seeds (sesame and sunflower), carob, cider vinegar, olives, sea vegetables, alfalfa.

CHLORINE

Sea vegetables, watercress, celery, dried fruits, citrus fruits, root vegetables.

COPPER

Seeds, nuts, grains, soya beans, olives, parsley, dates, spinach, apple, apricot, pear, garlic, beetroot.

FLUORINE

Grains, garlic, watercress, spinach, asparagus.

IODINE

Sea vegetables, watermelon, cucumber, spinach, kale, okra, strawberry, root vegetables, umeboshi plums.

IRON

Sea vegetables, dried fruit, green leafy vegetables, legumes, nuts, seeds, parsley, watercress, carob, wild rice, garlic, onion, olives, blackcurrant, alfalfa.

MAGNESIUM

Sea vegetables, nuts, grains, legumes, wild rice, dried fruits, green leafy vegetables, parsley, chives, okra, olives, garlic.

MANGANESE

Nuts, grains, watercress, legumes, grapes, parsley, dried apricots, lettuce, dates, cherries, pineapples.

PHOSPHORUS

Legumes, nuts, sea vegetables, grains, seeds, wild rice, carob, cider vinegar, dried fruit, brewers yeast, sprouted beans, garlic, mushrooms, parsley.

POTASSIUM

Legumes, nuts, sea vegetables, grains, seeds, wild rice, garlic, mushrooms, honey, dried fruits, cider vinegar, parsley, green leafy vegetables, alfalfa.

SILICON

Sunflower seeds, root vegetables, strawberries, lettuce, spinach, celery, cherries, figs, apricots, tomato, grain, apples.

SODIUM

Sea vegetables, seeds, legumes, watercress, green leafy vegetables, olives, raisins, celery, parsley, garlic, onion, other root vegetables.

SULPHUR

Watercress, sea vegetables, tomato, spinach, raspberry, chives, red currant, hazelnut, soya beans, radish