Vitamins, Minerals, and Other Nutrients

The purpose of eating is to nourish the body without causing intentional harm to animals, the earth or yourself. With so much misinformation from the media, the government, schools, parents and the medical community, it is hard to find information about nutrition. I have been reading and researching a lot about vitamins lately, going through different sources (researches, articles, lectures etc.) and talking to long time vegans . I share with you the most extensive list of plant-based food items which contain every vitamin, nutrient and mineral that the human body requires. These whole foods consist of fruits, land vegetables, sea vegetables, nuts, seeds, legumes and grains (avoid wheat gluten or soy if you are allergic to them). They constitute a complete balance of vital nutrients the body needs to thrive, and the majority of plant foods, such as broccoli, asparagus and strawberries, are a meal in and of themselves. This is what I follow in my vegan diet. One really important thing is to eat as much organic and local produce as possible, this way you get all the benefits from your food.

I want to share my thoughts about diseases, pills, and the unnecessary controversy surrounding B12. First, health cannot be found in a bottle, it doesn’t come in pill form. And it certainly isn’t found in steaks, pizzas, grilled cheese sandwiches, bacon omelets, burgers, fish tacos and glasses of milk etc. Diseases arise from the consumption of animal protein, casein, cholesterol, sugar, the excessive amount of fat found in all animal products and oils, artificial additives, the 2-9 percent of naturally occurring trans-fatty acids found in meat and dairy, human-made trans fatty acids found in junk food, and an excessive amount of refined carbohydrates found in white rice, white bread, and pasta. Non-dietary factors affect health also. Stress, lack of sleep, smoking tobacco, chemical pollution, and a lack of exercise can all harm the body.

We possess B12 bacteria in the mouth and intestines that produce it naturally. B12 also comes from the earth’s soil, which is why some animals possess trace amounts of B12. In addition to producing it naturally, they eat soil because they eat off the ground. However, attempting to get secondary trace amounts of B12 by eating animal products is inefficient. First, B12 is destroyed by heat, so as soon as you cook something, the B12 is gone. Second, animal products contain disease-causing compounds. The heat destruction explains why 99 percent of people with B12 deficiencies are meat, dairy and egg-eaters. The remaining one percent are junk-food vegetarians and vegans, or people with an underlying medical condition that prevents B12 production and absorption. The veg junk food groups are also at risk for other ailments because optimum health cannot be achieved with cheese, eggs, sweets, cookies, french fries, white rice, white bread, or refined pastas. Non-junk-food veganism causes no disease. It is preventative medicine, the treatment and the cure. The best way to get B12 is to let your body produce it naturally, or eat unwashed organic fruits and vegetables with some soil intact.

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With all this being said, even though I am opposed to the vitamin industry, if you want to waste your money on vegan vitamins or supplements, and your doctor or parents insist upon it, then do it, and stop obsessing about it. But think about this: If eating meat, cheese, milk and eggs is the norm, why do most people end up with a disease and a cabinet full of pills? If animal products contained all the essential nutrients, why is there a drug store on every street corner selling vitamins and pharmaceuticals? Kids have to take vitamins, older people have to take vitamins and also adults usually take some vitamins or/and supplements. The most sold vitamin is vitamin D. How did people live before artificial vitamins then? Taking all of this in consideration, how could anyone possibly conclude that meat, cheese, milk and eggs are healthy, proper and nutritious. The indisputable fact is that all essential nutrients come from the plant kingdom, and the plant kingdom alone. Instead of feeding animals the plants that we should be eating directly, and filtering those nutrients through their bodies, eat what comes from the earth.


Vitamins, Minerals, and Other Nutrients: From A to Z

VITAMIN B-1/THIAMINE – açaí, almonds, beans (all), chlorella, grains (all), kelp, lentils (all), nutritional yeast, pecans, prunes, raisins, seeds (all), spirulina, sprouts (all), vegetables (all), wheatgrass

VITAMIN B-2/RIBOFLAVIN – apples, apricots, asparagus, avocados, bananas, beans (all), black currants, broccoli, cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It’s a bean.) , cherries, chlorella, dates, figs, garlic, grains (all), green leafy vegetables, kelp, mushrooms, nutritional yeast, nuts (all), okra, onions, parsley, pineapples, prunes, seeds (all), spirulina, sprouts (all), watercress, watermelons, wheatgrass

VITAMIN B-3/NIACIN – apricots, asparagus, avocados, bananas, cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It’s a bean.), cantaloupe, chlorella, corn, dates, figs, garlic, grains (all), green leafy vegetables, kelp, mushrooms, nutritional yeast, nuts (all), onions, parsley, peas, plums, potatoes, prunes, raspberries, seeds (all), squash, spirulina, sprouts (all), strawberries, tomatoes, tempeh, watermelons, wheatgrass

VITAMIN B-5/PANTOTHENIC ACID (destroyed by heat) – asparagus, avocados, beans (all), broccoli, cabbage, cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It’s a bean.) , carrots, cauliflower, chlorella, corn, flax (oil/seeds), grains (all), green leafy vegetables, lentils (all), nutritional yeast, nuts (all), onions, oranges, papayas, peas, pineapples, potatoes, seeds (all), shiitake mushrooms, spirulina, sprouts (all), tomatoes, watermelons, wheat germ, wheatgrass, yams

VITAMIN B-6/PYRIDOXINE (destroyed by heat) – apples, asparagus, avocados, bananas, beans (all), beets, bell peppers, blueberries, cabbage, cantaloupe, carrots, chlorella, corn, flax (oil/seeds), grains (all), grapes, green leafy vegetables, lemons, mangoes, mushrooms, nutritional yeast, nuts (all), onions, oranges, peas, plums, prunes, raisins, squash, spirulina, sprouts (all), sweet potatoes, tomatoes, watermelons, wheat bran, wheat germ, wheatgrass, yams

Vitamin B-12/CYANOCOBALAMIN (destroyed by heat) – This vitamin comes from bacteria that live in our mouth and intestines (see http://libaware.economads.com/b12issue.php,www.naturalnews.com/029531_vitamin_B12_vegan.html) andhttp://drmcdougall.com/misc/2007nl/nov/b12.htm. These bacteria also exist in the soil. So you can let your body produce it naturally, which is what we all do, or eat some UNWASHED, ORGANIC vegetables once in a while.

Vitamin B-15/PANGAMIC ACID (destroyed by heat) – cabbage, chlorella, grains (all), juniper berries, nutritional yeast, nuts (all), seeds (all), sprouts (all), unwashed organic vegetables (all), wheatgrass

Vitamin B-17/AMYGDALIN/LAETRILE (destroyed by heat) – almonds, apricot kernels, blackberries, celery, chlorella, cranberries, elderberries, flax (oil/seeds), garlic, grains (all), macadamia nuts, mung beans, raspberries, seeds (all), sprouts (all), strawberries, wheatgrass

BIOTIN (B Complex) – beans (all), chlorella, fruits (all), grains (all), nutritional yeast, nuts (all), seeds (all), soy, spirulina, sprouts (all), vegetables (all especially swiss chard), wheat germ, wheatgrass

CHOLINE (B Complex) – avocados, beans (all), bean sprouts, cabbage, cauliflower, chlorella, corn, fruits (all), grains (all), green beans, green leafy vegetables, hemp (milk/oil/powder/seeds), lentils (all), nutritional yeast, nuts (all), peas, seeds (all), soy, spinach, wheat germ, wheatgrass

FOLIC ACID (B Complex) (destroyed by heat) – apricots, asparagus, avocados, beans (all), beets, beet greens, broccoli, cantaloupe, cauliflower, chlorella, citrus fruits (all), collard greens, cucumbers, grains (all), grapes, green leafy vegetables, kelp, lentils (all), mustard greens, papayas, parsley, peas, pecans, plums, prunes, raisins, romaine lettuce, soy, spinach, spirulina, sprouts (all), sunflower seeds, sweet potatoes, turnip greens, walnuts, wheat germ, wheatgrass

INOSITOL (B Complex) – alfalfa sprouts, beans (all), chlorella, fruits (all), grains (all), hemp (milk/oil/powder/seeds), nutritional yeast, nuts (all), peas, spirulina, sunflower seeds, vegetables (all), wheat germ, wheatgrass

PABA/PARA-AMINOBENZOIC ACID (B Complex) – beans (all), chlorella, grains (all), green leafy vegetables, molasses (unrefined), mushrooms, nutritional yeast, spinach, wheat bran, wheat germ, wheatgrass

VITAMIN C/ASCORBIC ACID (destroyed by heat) – apples, asparagus, beets, berries (all), broccoli, cabbage, cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It’s a bean.), cantaloupe, cauliflower, celery, cherries, chlorella, citrus fruits (all), cucumbers, garlic, green leafy vegetables, green peppers, guava, honeydew, kelp, kidney beans, kiwis, kumquats, lychee, mangoes, onions, papayas, parsley, peas, persimmons, pineapples, potatoes, radishes, spinach, spirulina, sprouts (all), sweet potatoes, tomatoes, watercress, watermelons, wheatgrass, yams

VITAMIN D/CALCIFEROL – SUNLIGHT, alfalfa sprouts, avocados, basil, carrots, chlorella, fenugreek (powder/seeds), garlic, green leafy vegetables, papayas, parsley, seeds (all), shiitake mushrooms, spirulina, sweet potatoes, watercress, wheatgrass

VITAMIN D2/ERGOCALCIFEROL – alfalfa sprouts, chlorella, spirulina, SUNLIGHT, yeast

VITAMIN E/TOCOPHEROL – asparagus, avocados, broccoli, cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It’s a bean.), carrots, chlorella, corn, dandelion greens, dulse, flax (oil/seeds), fruits (all), grains (all), green leafy vegetables, hemp (milk/oil/powder/seeds), kelp, leeks, nuts (all), parsley, parsnips, seeds (all), spinach, spirulina, sprouts (all), sweet potatoes, tomatoes, vegetable oils, wheat germ, wheatgrass

VITAMIN F/UNSATURATED FATTY ACIDS (destroyed by heat) – avocados, chlorella, fruits (all), garlic, ginger, nuts (all), parsley, root vegetables, seeds (all), soy, spinach, spirulina, sprouts (all), vegetable oils, wheat germ, wheat, wheatgrass

VITAMIN K/PHYLLOQUINONE – alfalfa sprouts, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, cayenne pepper, chlorella, corn, ginger, grains (all), green leafy vegetables, mushrooms, peas, potatoes, root vegetables, safflower oil, seaweed (all), soy, spinach, strawberries, wheat germ, wheatgrass

VITAMIN P/BIOFLAVONOIDS (destroyed by heat) – apricots, blackberries, buckwheat, cherries, chlorella, citrus fruits (all especially the skins/inner rinds), currants, grapefruit, grapes, juniper berries, lemons, oranges, parsley, plums

VITAMIN T (very little known) – alfalfa sprouts, chlorella, plantains, sesame seeds, sesame butter (raw), vegetables oils

VITAMIN U (very little known) – alfalfa sprouts, cabbage (raw), celery (raw), chlorella, green leafy vegetables (raw)

ALLYL SULFIDES – chives, garlic, leeks, onions

ALPHA-CAROTENE – berries (all), broccoli, carrots, chlorella, corn, green leafy vegetables, oranges, peaches, pumpkins, seaweed (all), sweet potatoes

ALPHA-LIPOIC ACID – broccoli, potatoes, spinach

ANTHOCYANINS – black currants, blueberries, cherries, cranberries, raspberries, red cabbage, strawberries

ARGININE – apples, apricots, beans (all), berries (all), cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It’s a bean.), coconuts, grains (all), nuts (all), pineapples, seeds (all), tomatoes, vegetables (all except celery and turnips)

BETA-SITOSTEROL – chlorella, fruits (all), green leafy vegetables

BIOFLAVONOIDS – apricots, berries (all), black currants, buckwheat, cantaloupe, cherries, citrus fruits (all especially the skins/inner rinds), onions, papayas, parsley, peppers, persimmons, plums, prunes, pomegranates, raisins, red grapes (with seeds), tomatoes, walnuts

BORON – alfalfa sprouts, almonds, apples, beans (all), cabbage, carrots, dates, filberts, grapes, green leafy vegetables, hazelnuts, kelp, pears, plums, prunes, raisins, soy, wheat

CATECHIN – berries (all), black tea, cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It’s a bean.), green tea, rhubarb

CALCIUM – açaí, apricots, avocados, beans (all), broccoli, cabbage, carob, carrots, cauliflower, celery, chickpeas (150 milligrams per 100 gram serving), chlorella, coconuts, dandelion greens, figs, grains (all), green leafy vegetables (especially parsley with 203 milligrams per 100 gram serving), hemp (milk/oil/powder/seeds), hijiki (sea vegetable with 1,400 milligrams per 100 gram serving), lemons, lentils (all), lettuce, mangoes, miso, nuts (all especially almonds with 234 milligrams per 100 gram serving), onions, oranges, prunes, raisins, seaweed (all), sesame seeds (1,160 milligrams per 100 gram serving), soy (226 milligrams per 100 gram serving), spirulina, sprouts (all), sunflower seeds, watercress, wheatgrass, yams

CHLORINE – avocados, bananas, beets, blackberries, Brussels sprouts, cabbage, carrots, celery, chlorella, coconuts, cucumbers, dandelion greens, dates, eggplant, figs, kale, kelp, lettuce, mushrooms, oats, onions, peaches, peas, pineapples, radishes, spinach, spirulina, sprouts (all), strawberries, sunflower seeds, sweet potatoes, swiss chard, tomatoes, watercress, watermelon, wheat, wheatgrass

CHLOROPHYLL – chlorella, spirulina, wheatgrass

CHROMIUM – apples, bananas, basil, beans (all), beets, black pepper, broccoli, cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It’s a bean.), carrots, chlorella, corn oil, garlic, grains (all), grapes, hemp (milk/oil/powder/seeds), mineral water, mushrooms, nutritional yeast, onions, oranges, raisins, seaweed (all), spirulina, tomatoes, walnuts, wheatgrass

COBALT – alfalfa sprouts, apricots, broccoli, chlorella, garlic, green leafy vegetables, seaweed (all), spinach, spirulina, wheat, wheat germ, wheatgrass

COENZYME Q10/UBIQUINONE – almonds, grains (all), spinach

COPPER – açaí, alfalfa sprouts, apricots, avocados, beans (all), beets, broccoli, cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It’s a bean.), cauliflower, chlorella, garlic, grapes, green leafy vegetables, grains (all), lentils (all), mushrooms, nuts (all), parsley, peas, plums, pomegranates, prunes, raisins, seaweed (all), soy, spirulina, sunflower seeds, tomatoes

CRYPTOXANTHIN – apples, apricots, corn, green peppers, lemons, oranges, papayas, paprika, persimmons, star fruit

CURCUMIN – cumin seeds, turmeric

CYSTEINE – brazil nuts, soy, whole wheat

ELLAGIC ACID – apples, black currants, black walnuts, cherries, cranberries, grapes, pomegranates, raisins, raspberries, strawberries

FIBER (found in plants only) – fruits (all), grains (all), legumes (all), nuts (all), seeds (all), vegetables (all)

FLAVONOIDS – cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It’s a bean.), fruits (all), vegetables (all)

FLUORINE (destroyed by heat) – alfalfa sprouts, avocados, beet greens, black tea, black-eyed peas, Brussels sprouts, cabbage, carrots, cauliflower, chlorella, dandelion greens, dates, endives, garlic, green tea, green leafy vegetables, mustard greens, nuts (all), oats, parsley, rye, seaweed (all), seeds (all), spinach, tomatoes, turnip greens, watercress, wheat, wheatgrass

FRUCTO-OLIGOSACCHARIDES – artichokes, bananas, barley, garlic, onions, tomatoes

GAMMA-CAROTENE – tomatoes

GAMMA-LINOLENIC ACID – black currant seed oil, borage seed oil

GERMANIUM – aloe vera, barley, chlorella, garlic, oats, shiitake mushrooms

GLUTAMIC ACID – dates, shiitake mushrooms

GLUTAMINE – oats, parsley, spinach

GLUTATHIONE – apples, asparagus, avocados, broccoli, cantaloupe, carrots, cauliflower, garlic, onions, parsley, peaches, potatoes, spinach, sprouts (all), squash, strawberries, tomatoes, walnuts, watermelons

GLYCINE – avocados, oats, wheat germ, whole wheat

HESPERIDIN – berries (all), buckwheat, grapefruit, lemons, oranges

HISTIDINE – apples, beans (all), nuts (all), papayas, pineapples, seeds (all), vegetables (all except celery, radishes and turnips)

INDOLES – Brussels sprouts, cabbage, cauliflower, kale, mustard greens, radishes

IODINE – apples, artichokes, asparagus, beans (all), beets, blueberries, Brussels sprouts, cabbage, carrots, celery, chives, chlorella, citrus fruits (all), coconuts, eggplant, garlic, green peppers, kale, mustard greens, onions, peanuts, pears, pineapples, sea salt (unrefined), seaweed (all), sesame seeds, soy, spinach, squash, strawberries, swiss chard, tomatoes, turnips, watercress, watermelons, wheat

IRON (consuming foods rich in vitamin C increases iron absorption) – açaí, apricots, artichokes, asparagus, bananas, beans (all especially cooked chick peas and pinto), beets, blackberries, blackstrap molasses, cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It’s a bean.), carrots, cherries, chlorella, dandelion greens, dates, dried fruits, figs, grains (all), grapes, green peppers, green leafy vegetables, hemp (milk/oil/powder/seeds), lentils (all), mangoes, nutritional yeast, nuts (all), onions, parsley, persimmons, plums, prunes, raisins, seeds (all), seaweed (all), shallots, soy, spirulina, sprouts (all), squash, swiss chard, wheat germ, wheatgrass, yams

ISOFLAVONES – alfalfa sprouts, berries (all), broccoli, cabbage, carrots, soy

ISOLEUCINE – apples, apricots, beans (all), dates, figs, nuts (all), peaches, pears, persimmons, rye, seeds (all), strawberries, tomatoes, vegetables (all except celery, lettuce and radishes)

KAEMPFEROL – asparagus, beets, cauliflower, dill, grapefruit, strawberries

LECITHIN – beans (all), grains (all), nutritional yeast

LEUCINE – apples, apricots, dates, figs, grains (all), nuts (all), peaches, pears, seeds (all), strawberries, tomatoes, vegetables (all except celery, lettuce and radishes)

LIGNINS – flax (oil/seeds)

LIMONENE – caraway seeds, celery seeds, grapefruit, lemons, oranges, tangerines

LITHIUM – dulse, eggplant, green leafy vegetables, kelp, peppers, tomatoes

LUTEIN – apples, apricots, avocados, beets, broccoli, Brussels sprouts, carrots, chlorella, collard greens, corn, cranberries, currants, green olives, green peppers, green beans, kale, kiwis, lettuce, mustard greens, oranges, paprika, peaches, peas, peels/rinds of fruits and vegetables (all), plums, potatoes, pumpkins, raisins, red grapes, red peppers, rhubarb, spinach, spirulina, squash, strawberries, tangerines, tomatoes, turnip greens, zucchini

LYCOPENE – apricots, carrots, chlorella, grapefruit, green peppers, guava, tomatoes, watermelons

LYSINE – aloe vera, apples, apricots, avocados, bananas, beans (all), cantaloupe, dates, figs, grains (all), grapefruit, nuts (all), oranges, papayas, peaches, pears, persimmons, pineapples, seeds (all), strawberries, tomatoes, vegetables (all)

MAGNESIUM – açaí, apples, apricots, artichokes, avocados, bananas, beans (all), beets, broccoli, cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It’s a bean.), cantaloupe, carrots, cauliflower, celery, chlorella, coconuts, corn, dandelion greens, dates, dulse, fenugreek (powder/seeds), figs, garlic, grains (all), grapefruit, grapes, green leafy vegetables, hemp (milk/oil/powder/seeds), lemons, lentils (all), mangoes, mushrooms, nuts (all), oranges, paprika, parsley, peaches, pears, peppers, pineapples, plums, prunes, seeds (all), spirulina, sprouts (all), squash, strawberries, sweet potatoes, tomatoes, watercress, watermelons, wheat, wheatgrass

MANGANESE – alfalfa sprouts, apples, apricots, avocados, bananas, beans (all), beet greens, beets, blackberries, blueberries, broccoli, cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It’s a bean.), carrots, celery, chives, chlorella, cucumbers, dandelion greens, grains (all), grapefruit, green leafy vegetables, lentils (all), mangoes, nuts (all), oranges, parsley, peas, persimmons, pineapples, plums, prunes, seaweed (all), seeds (all), soy, spirulina, sweet potatoes, watercress, wheatgrass, yams

METHIONINE – apples, apricots, bananas, Brussels sprouts, cabbage, cantaloupe, cauliflower, chives, dates, figs, garlic, grains (all), lentils (all), nuts (all), onions, oranges, papayas, peaches, pears, persimmons, pineapples, sesame seeds, soy, strawberries, sunflower seeds, tomatoes, watercress

METHYL-SULFONYL-METHANE/MSM – aloe vera, pine nuts, rain-watered organic unwashed fruits and vegetables (all)

MOLYBDENUM – apricots, beans (all), cantaloupe, carrots, chlorella, garlic, grapes, green leafy vegetables, grains (all), lentils (all), peas, raisins, seaweed (all), spirulina, strawberries, sunflower seeds, wheatgrass

MONOTERENES – basil, broccoli, carrots, citrus fruits (all), eggplant, parsley, peppermint, tomatoes, yams

OMEGA FATTY ACIDS – açaí, beans (all), black currant seed oil, blue-green algae, borage seed oil, cabbage, flax (oil/seeds), chlorella, corn, green leafy vegetables, hemp (oil/seed/powder/milk), pine nuts, pumpkin seeds, sesame seeds, soy, sprouts (all), squash, vegetable oils, walnuts, wheat

PECTIN – apples, bananas, blueberries, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, figs, grapefruit, lima beans, mustard greens, onions, turnip greens, watercress

PHENYLALANINE – apples, apricots, avocados, bananas, beans (all), figs, grains (all), nuts (all), parsley, peaches, pears, persimmons, pineapples, seeds (all), strawberries, tomatoes, vegetables (all except lettuce and radishes)

PHOSPHORUS – açaí, apricots, asparagus, bananas, beans (all), beet greens, broccoli, cabbage, celery, chlorella, coconuts, corn, dates, dried fruits, garlic, grains (all), green leafy vegetables, lentils (all), mangoes, nuts (all), onions, parsley, peas, potatoes, raisins, seaweed (all), seeds (all), spirulina, sprouts (all), swiss chard, watercress, wheat germ, wheatgrass

PHYTOENE/PHYTOFLUENE – tomatoes

POTASSIUM (destroyed by excessive heat) – açaí, almonds, apples, apple cider vinegar (unpasteurized), apricots, avocados, bananas, beans (all), beet greens, black currants, blueberries, broccoli, cabbage, cantaloupe, carrots, cherries, chlorella, citrus fruits (all), cucumbers, dandelion greens, dates, dulse, figs, garlic, grains (all), grapes, green leafy vegetables, hemp (milk/oil/powder/seeds), kelp, lentils (all), lychee, mangoes, mung beans, onions, papayas, peaches, pecans, pistachio nuts, plantains, potatoes, prunes, pumpkin seeds, raisins, sesame seeds, spirulina, sprouts (all), squash, sunflower seeds, tomatoes, turnips, watercress, watermelons, wheatgrass, yams

PROANTHOCYANADINS/ANTHOCYANOSIDES – blackberries, blueberries, citrus fruit seeds, cherries, elderberries, grape seeds, raspberries

PROTEIN (see the PROTEIN section for more detailed info) – fruits (all), grains (all), legumes (all), nuts (all), seeds (all), vegetables (all)

QUERCETIN – apples, blue-green algae, black tea, broccoli, buckwheat, cherries, citrus fruits (all), garlic, green tea, green leafy vegetables, onions, red grapes

RESVERATROL – grapes, grape leaves

RIBONUCLEIC ACID/RNA – asparagus, beets, green leafy vegetables, lentils (all), mushrooms, nuts (all), radishes

RUTIN – apricots, blackberries, buckwheat, cherries, hawthorn berries, peels/inner rind of citrus fruits (all)

SELENIUM – asparagus, beets, black-eyed peas, broccoli, cabbage, carrots, celery, chlorella, fenugreek (powder/seeds), garlic, grains (all), mangoes, mushrooms, nutritional yeast, nuts (all), onions, parsley, seaweed (all), soy, spirulina, sprouts (all), squash, sunflower seeds, tomatoes, wheat germ, wheatgrass

SILICON – almonds, apples, apricots, artichokes, asparagus, bananas, beets, carrots, cauliflower, celery, cherries, chlorella, corn, cucumbers, dandelion greens, figs, grains (all), grapes, hemp (nuts/oil/powder/seeds), horseradish, kelp, leeks, lettuce, mustard greens, onions, plums, pumpkins, radishes, raisins, seeds (all), skins of fruits and vegetables (all), spinach, spirulina, sprouts (all), strawberries, swiss chard, tomatoes, watermelons, wheat germ, wheatgrass

SODIUM – apples, apricots, asparagus, beets, broccoli, Brussels sprouts, cantaloupe, carrots, cashews, celery, chlorella, coconuts, collard greens, dandelion greens, dates, figs, garlic, grapes, lentils (all), mangoes, millet, okra, olives, onions, parsley, plums, prunes, raisins, red cabbage, sea salt (unrefined), seaweed (all), sesame seeds, spinach, spirulina, sprouts (all), strawberries, sweet potatoes, swiss chard, tomatoes, turnips, watercress, watermelons, wheat, wheatgrass

SULFORAPHANE – broccoli, Brussels sprouts, cabbage, cauliflower, kale, turnips

SULFUR – alfalfa sprouts, apples, apricots, asparagus, avocados, beans (all), broccoli, Brussels sprouts, cabbage, carrots, cauliflower, cayenne pepper, celery, chives, chlorella, corn, cucumbers, eggplant, figs, garlic, grains (all), green beans, green leafy vegetables, hemp (nuts/oil/powder/seeds), horseradish, kale, kelp, nuts (all), oats, onions, parsnips, peaches, peas, plums, potatoes, prunes, pumpkin seeds, raspberries, sesame seeds, spinach, spirulina, swiss chard, tomatoes, turnips, watercress, wheat, wheat germ, wheatgrass

SUPER-OXIDE DISMUTASE – broccoli, cabbage, green leafy vegetables, nutritional yeast, wheatgrass

THERONINE – apples, apricots, beans (all), dates, figs, grains (all), nuts (all), peaches, pears, persimmons, seeds (all), strawberries, tomatoes, vegetables (all except celery and lettuce)

TRACE MINERALS – chlorella, hemp (milk/oil/powder/seeds), nuts (all), sea salt (unrefined), seaweed (all), seeds (all), soy, spirulina, sprouts (all), vegetables (all)

TRYPTOPHAN – alfalfa sprouts, avocados, bananas, beans (all), cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It’s a bean.), chives, dates, durian, figs, grains (all), grapefruit, lentils (all), nuts (all), oranges, papayas, peaches, pears, persimmons, pineapples, seeds (all), strawberries, tomatoes, vegetables (all)

TYROSINE – alfalfa sprouts, almonds apples, apricots, asparagus, avocados, bananas, beans (all), cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It’s a bean.), beets, bell peppers, carrots, cherries, cucumbers, figs, leeks, lettuce, parsley, pumpkin seeds, sesame seeds, spinach, spirulina, strawberries, sunflower seeds, watercress, watermelons, wheat germ, whole wheat

VALINE – apples, apricots, beans (all), cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It’s a bean.), figs, grains (all), mushrooms, nuts (all), peaches, pears, persimmons, seeds (all), strawberries, tomatoes, vegetables (all except celery and lettuce)

VANADIUM – dill, grains (all), green beans, olives, parsley, radishes, soy

ZEAXABTHIN – bell peppers, chlorella, corn, grapes, green leafy vegetables, kiwis, oranges, paprika, raisins, spirulina, squash, zucchini

ZETA-CAROTENE – tomatoes

ZINC – açaí, alfalfa sprouts, aloe vera, beans (all), cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It’s a bean.), cayenne pepper, chlorella, coconuts, corn, dandelion greens, garlic, grains (all), green leafy vegetables, hemp (milk/oil/powder/seeds), mushrooms, nutritional yeast, nuts (all) onions, parsley, peas, raisins, seaweed (all), seeds (all), soy, spinach, spirulina, wheat germ, wheatgrass

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