Zinc - wholegrains, wholegrain rice, lentils, peanuts, chia seeds, pumpkin seeds, squash seeds, watermelon seeds, sesame seeds, almonds, chocolate and cocoa powder, wheatgerm, tofu, oysters, veal liver (and most livers), beef shoulder, shank and chuck, lamb, crab, lobster, swordfish, and clams. (Zinc is an essential mineral needed by the body to maintain a
sense of smell, keep a healthy immune system, build proteins,
trigger enzymes, and create DNA. Zinc helps the cells in the
body communicate by acting as a neurotransmitter. A deficiency in
zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and
skin lesions, impaired appetite, and depressed immunity. Consuming too much zinc can lead to nausea, vomiting, loss of appetite,
abdominal cramps, diarrhea, and headaches in the short term, and can
disrupt absorption of copper and iron in the long term. If you have a zinc deficiency, then animal foods are better sources of zinc than plant foods. The current percent daily value (%DV) for Zinc is 15mg.)
Iron - tempeh, soy nuts, tofu, edamame, chia seeds, soy milk, soy nut and miso, chickpeas, clams
Iodine - green leafy vegetables, seaweed, kelp
Magnesium - soya beans, cashew nuts, almonds, broccoli, wholegrains, wheatgerms, tofu
Protein - tofu, rice, beans, legumes, wholegrains, cereals, soya milk, tahini, beansprouts, wholegrains
Fats - linseed oil, hempseeds, green leafy vegetables, tofu, nuts, avocados, olive oil
Folic Acid - tempeh, soy nuts, tofu, edamame, soy milk, soy nut and miso
Folate - beetroot
Omega 3 fatty acids - chia seeds, linseeds, hemp seeds, salmon, albacore tuna, mackerel, lake trout, Alaskan halibut, sardines, herring.
Omega 6 fatty acids - hemp seeds
Total fat - mackerel
Antioxidants - black garlic, goji berries, beetroot, cloves
Probiotics - kefir
Protein - fish, meat, tofu
Amino acids - including 9 essential ones: threonine, tryptophan, histidine, lysine, leucine, isoleucine, methionine, valine and phenylalanine (as well as 11 non-essential that body produces itself) - buckwheat, amaranth, quinoa, soy and seafoods, lean meats, fish (such as salmon and swordfish), poultry, eggs, almonds and milk are excellent sources of amino acids - plant foods tend to lack lysine or methionine (bright, deeply coloured tend to be best) - best food combinations for amino acids are grains and legumes, grains and dairy or legumes and seeds (amino acids are intermediates in metabolism and building blocks of proteins. Amino acid roles include repairing skin, glands, ligaments, organs, nails, muscles and hair.)
Vitamin A - carrots, spinach, green leafy vegetables, butternut squash, herbs including parsley, dill, basil, majoram, oregano, watercress, lettuce, tomatoes, yellow/red peppers, mangoes, paprika, cayenne pepper, chilli powder, sweet potatoes, cantaloupe/other yellow melons, dried apricots, liver (particularly turkey), pumpkin
Beta-carotene - sweet potato, kale, carrots, turnips greens, mustard greens, spinach, butternut squash, lettuce, collards
Vitamin B group - green leafy vegetables, wheatgerm, brewer's yeast, wholegrains, beansprouts, bananas, avocados, nuts, mushrooms, currants, sosmix, yeast extract
B12 - fortified products, yeast extract, oily fish (high), white fish (lower), clams
Vitamin C - green leafy vegetables, broccoli, cabbage, green peppers, parsley, potatoes, frozen peas, oranges, blackcurrants, kiwis, passion fruit
Vitamin D - sunshine, fortified products, margarine, kefir
Vitamin E - olive oil, peppers, tomatoes, wheatgerm, tahini, nuts & seeds, avocadoes, passion fruit
Vitamin K - green leafy vegetables, seaweeds, kelp, blackstrap molasses, lentils, peas
Iron - tofu, beans & pulses, spinach, cabbage, wheatgerm, wholegrains, parsley, prunes/dates, dried apricots, pumpkin seeds, millet, blackstrap molasses, clams, shrimp, mackerel, swordfish
Calcium - tofu, tahini, green leafy vegetables, parsley, watercress, broccoli, swede, almonds, brazils, figs, soya milk, edamame, miso, kefir, canned salmon with bones (highest content of fish)
Fibre - wholegrains, nuts, beans and pulses, wheatgerm, oats, fruit & vegetables, chia seeds, pumpkin
Carbohydrates - wholegrains, wholemeal bread, potatoes, beans & pulses, cereals, oats, pasta
Selenium - brazil nuts, fish (particularly tilapia),
Simple carbohydrates - dates, chickpeas
Phosphorus - fish
Mercury - high levels (not a good thing) in shark, swordfish, king mackerel and tilefish
Most pollutants - wild catfish, shrimp, lake trout (warm-water and lake fish)
Least pollutants - deep-water ocean fish, salmon and tuna (deep-water fish)
Iron - tempeh, soy nuts, tofu, edamame, chia seeds, soy milk, soy nut and miso, chickpeas, clams
Iodine - green leafy vegetables, seaweed, kelp
Magnesium - soya beans, cashew nuts, almonds, broccoli, wholegrains, wheatgerms, tofu
Protein - tofu, rice, beans, legumes, wholegrains, cereals, soya milk, tahini, beansprouts, wholegrains
Fats - linseed oil, hempseeds, green leafy vegetables, tofu, nuts, avocados, olive oil
Folic Acid - tempeh, soy nuts, tofu, edamame, soy milk, soy nut and miso
Folate - beetroot
Omega 3 fatty acids - chia seeds, linseeds, hemp seeds, salmon, albacore tuna, mackerel, lake trout, Alaskan halibut, sardines, herring.
Omega 6 fatty acids - hemp seeds
Total fat - mackerel
Antioxidants - black garlic, goji berries, beetroot, cloves
Probiotics - kefir
Protein - fish, meat, tofu
Amino acids - including 9 essential ones: threonine, tryptophan, histidine, lysine, leucine, isoleucine, methionine, valine and phenylalanine (as well as 11 non-essential that body produces itself) - buckwheat, amaranth, quinoa, soy and seafoods, lean meats, fish (such as salmon and swordfish), poultry, eggs, almonds and milk are excellent sources of amino acids - plant foods tend to lack lysine or methionine (bright, deeply coloured tend to be best) - best food combinations for amino acids are grains and legumes, grains and dairy or legumes and seeds (amino acids are intermediates in metabolism and building blocks of proteins. Amino acid roles include repairing skin, glands, ligaments, organs, nails, muscles and hair.)
Vitamin A - carrots, spinach, green leafy vegetables, butternut squash, herbs including parsley, dill, basil, majoram, oregano, watercress, lettuce, tomatoes, yellow/red peppers, mangoes, paprika, cayenne pepper, chilli powder, sweet potatoes, cantaloupe/other yellow melons, dried apricots, liver (particularly turkey), pumpkin
Beta-carotene - sweet potato, kale, carrots, turnips greens, mustard greens, spinach, butternut squash, lettuce, collards
Vitamin B group - green leafy vegetables, wheatgerm, brewer's yeast, wholegrains, beansprouts, bananas, avocados, nuts, mushrooms, currants, sosmix, yeast extract
B12 - fortified products, yeast extract, oily fish (high), white fish (lower), clams
Vitamin C - green leafy vegetables, broccoli, cabbage, green peppers, parsley, potatoes, frozen peas, oranges, blackcurrants, kiwis, passion fruit
Vitamin D - sunshine, fortified products, margarine, kefir
Vitamin E - olive oil, peppers, tomatoes, wheatgerm, tahini, nuts & seeds, avocadoes, passion fruit
Vitamin K - green leafy vegetables, seaweeds, kelp, blackstrap molasses, lentils, peas
Iron - tofu, beans & pulses, spinach, cabbage, wheatgerm, wholegrains, parsley, prunes/dates, dried apricots, pumpkin seeds, millet, blackstrap molasses, clams, shrimp, mackerel, swordfish
Calcium - tofu, tahini, green leafy vegetables, parsley, watercress, broccoli, swede, almonds, brazils, figs, soya milk, edamame, miso, kefir, canned salmon with bones (highest content of fish)
Fibre - wholegrains, nuts, beans and pulses, wheatgerm, oats, fruit & vegetables, chia seeds, pumpkin
Carbohydrates - wholegrains, wholemeal bread, potatoes, beans & pulses, cereals, oats, pasta
Selenium - brazil nuts, fish (particularly tilapia),
Simple carbohydrates - dates, chickpeas
Phosphorus - fish
Mercury - high levels (not a good thing) in shark, swordfish, king mackerel and tilefish
Most pollutants - wild catfish, shrimp, lake trout (warm-water and lake fish)
Least pollutants - deep-water ocean fish, salmon and tuna (deep-water fish)
