More on minerals and vitamins!

29 Oct

Last week I spoke about iron, so I thought it would be interesting to give you some info on some of the other essential and sometimes hard-to-find vitamins & minerals. Since there’s a lot to say about calcium, I’ll talk to you about that little sucker next week!

I love lists, so I’m just gonna give you the vitamins & minerals with their typical sources next to ’em:

B2: whole grains, mushrooms, almonds, leafy greens, yeast extracts

D: sunlight, D-fortified vegan margarine & some soy milks, supplements

Folate: wheat germ, raw/lightly-cooked leafy greens (brocoli, spinach, etc.), yeast, yeast extracts, nuts, peas, green “runner beans”, oranges, dates, avocados, whole grains

H (biotin) : legumes (soybeans, peanuts), green veggies

Iodine: seaweed, some veggies & grains depending on the iodine level in the soil

Phosphorus: legumes, potatoes, garlic

Potassium: leafy greens (spinach, lettuce), cruciferous veggies (brocoli, Brussel sprouts, cauliflower, cabbage), bananas, potatoes, chick peas,

Zinc: wheat germ, whole grains (whole wheat bread, rice, oats), nuts, pulses (especially limas, pintos), tofu, soy protein, miso, peas, parsley, bean sprouts, pumpkin seeds, string beans

Fruit on display at La Boqueria market in Barc...

Image via Wikipedia

And the following are anti-oxidants! yay!:

Betacarotene – sweet potato, carrot, squash, pumpkin, peach, mango; spinach, savoy cabbage

Vitamin A – fortified oatmeal, fortified cereals, cantaloupe, mango, carrots, kale, peas, raw red pepper, spinach, winter squash, sweet potato

Vitamin C – lots of veggies (broccoli) and fruits (citrus fruits, tomato)

Vitamin E – nuts & grains; sunflower/corn/soy oils, mango, swiss chard, sweet potato

Lutein – leafy greens (spinach, kale, etc.)

Lycopene – tomatoes & tomato-based products (sauce, juice), watermelon, guava, papaya, apricot, red grapefruit

Selenium – rice, wheat germ, wheat bran, brazil nuts


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