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?

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.

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

Peanuts, sesame seeds, pistachio nuts, broccoli, cauliflower, spinach.

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.

Sunshine, fortified cereals.

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.

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.

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.

Organic sulfur crystals.

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.

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

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.

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.

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

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

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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