Vegans & Vegaterians Know where to find your nutrients!

2 Dec

As a vegan for years, the question of where do you get your protein or your calcium or your whatever always comes up. So, where is it acquired? Read on.PROTEIN
Nuts, seeds, beans, lentils, whole grains (brown rice, quinoa, bulgur, 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, all the fruits not listed, tempeh.

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, chlorella, 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)
Crimini mushrooms, spinach, asparagus, Swiss chard, mustard greens, broccoli, collard greens, turnip greens, green beans, cabbage, strawberries, cauliflower, raspberries, Brussels sprouts, summer squash, tempeh, plums, soybeans, 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, crimini mushrooms, tempeh, 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, crimini mushrooms, 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
Crimini mushrooms, spinach, squash, asparagus, Swiss chard, greens, whole grains, miso, broccoli, maple syrup, beans, green peas, nuts, seeds.

MELATONIN
Oats, corn, 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, tofu, tempeh, blackstrap molasses.

by: Hesh Goldstein, citizen journalist

source: naturalnews.com
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