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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 | |
| 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) |
