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Where to find your nutrients

I am constantly being approached by vegans, with the question of where do you get your protein or your calcium or your whatever. So, where can it be acquired naturally from your diet?

PROTEIN
Nuts, seeds, beans, lentils, whole grains (brown rice, quinoa, barley, etc), meat, chicken and fish substitutes, artichokes, asparagus, beets, bell peppers, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chard, collards, corn, cucumber, eggplant, kale, leeks, lettuce, okra, onions, parsnips, potatoes, radishes, string beans, sweet potatoes, squash, tomatoes, turnip, and all vegetables not listed, apples, apricots, avocado, banana, berries, cantaloupe, cherries, dates, figs, grapes, grapefruit, guava, kiwi, lemon, limes, mango, melons, nectarines, oranges, papayas, peaches, pears, persimmons, pineapples, tangerines.

BETA CAROTENE
Sweet potato, carrots, butternut squash, red peppers, tomatoes, pumpkin, spinach, collards, cantaloupe, apricots, peaches, broccoli.

CO-ENZYME Q10
Peanuts, sesame seeds, pistachio nuts, broccoli, cauliflower, spinach.

VITAMIN C
Berries, sweet red peppers, bell peppers, parsley, broccoli, cauliflower, berries, lemons, romaine lettuce, Brussels sprouts, papaya, kale, turnip greens, kiwifruit, oranges, tomatoes, grapefruit, asparagus, celery, pineapple, watermelon, squash, carrots, garlic, apricots, sweet potatoes, onions, potatoes.

VITAMIN D
Sunshine, fortified cereals.

GLUTATHIONE
Greens, asparagus, broccoli, cabbage, Brussels sprouts, cauliflower, kale, watermelon, avocado, walnuts, grapefruit, oranges, cantaloupe, acorn squash peaches, zucchini, spinach.

THIAMINE (Vitamin B1)
Romaine lettuce, asparagus, spinach, sunflower seeds, celery, green peas, tomatoes, eggplant, Brussels sprouts, mustard greens, cabbage, watermelon, carrots, squash, broccoli, corn, kale, oats, oranges, split peas, peanuts, lentils, whole wheat.

RIBOFLAVIN (Vitamin B2)
Spinach, asparagus, Swiss chard, mustard greens, broccoli, collard greens, turnip greens, green beans, cabbage, strawberries, cauliflower, raspberries, Brussels sprouts, summer squash, plums, almonds.

NIACIN (Vitamin B3)
Corn grits, nuts, peanut butter, enriched cereals.

PYRIDOXINE (Vitamin B6)
Spinach, bell peppers, turnip greens, garlic, cauliflower, mustard greens, beans, bananas, celery, cabbage, asparagus, broccoli, turmeric, kale, collard greens, Brussels sprouts, watermelon, Swiss chard, nuts.

BIOTIN (Vitamin B7)
Peanuts, filberts, almonds, soy beans, cauliflower, brewer`s yeast, wheat germ, cashews, sweet potatoes, spinach, Swiss chard, legumes, tomatoes, avocado, bananas.

FOLATE (Vitamin B9)
Romaine lettuce, spinach, asparagus, greens, broccoli, cauliflower, beets, legumes, beans, squash, cucumbers, papaya, strawberries, flax seed.

METHYLCOBALAMIN (Vitamin B12)
Organic sulfur crystals.

MAGNESIUM
Swiss chard, spinach, kelp, soybeans, legumes, chocolate, potatoes (baked), oatmeal, squash, seeds, ginger, quinoa, buckwheat, tomatoes, beets, Brussels sprouts, scallops, asparagus, brown rice, lima beans.

SELENIUM
Nuts, soybeans, corn, wheat, brown rice, oatmeal, and vegetables. Also, Brazil nuts are very concentrated in selenium so go lightly.

POTASSIUM
Swiss chard, figs, currents, seeds, spinach, romaine lettuce, celery, greens, broccoli, fennel, squash, blackstrap molasses, eggplant, kale, Brussels sprouts, turmeric, beets, asparagus, cauliflower, apricots, potatoes, raisins, ginger, yams, kiwifruit, chili pepper, azuki beans, cabbage, bananas, oranges, avocados, watermelon, kidney beans, prunes.

IRON
Swiss chard, spinach, thyme, turmeric, dill weed, cinnamon, parsley, rosemary, blackstrap molasses, greens, string beans, shitake mushrooms, asparagus, garbanzo beans, leeks, soybeans, olives, lentils, kelp, sesame seeds.

ZINC
Spinach, squash, asparagus, Swiss chard, greens, whole grains, miso, broccoli, maple syrup, beans, green peas, nuts, seeds.

MELATONIN
Oats, corn, figs,brown rice, ginger, tomatoes, bananas, barley, cherries.

CALCIUM
Nuts, seeds, beans, whole grains, oats, vegetables, fruits, spirulina, dried fruit, nut and seed butters, soy milk, rice milk, almond milk, hemp milk.

Do you still want to waste money on multivitamins ?

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Bewell,
Vivek

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