Nutrient Source Chart

Nutrient Source Chart (From the book Dining in the Raw)

VITAMINS



Bioflavinoids: apricots, citrus fruits, papaya, and buckwheat



Biotin (B Complex): bananas, raisins, almonds, walnuts, legumes, mushrooms, whole grains.



Choline (B Complex): seeds, nuts, legumes, especially soybeans, green leafy veggies



Folic Acid (B Complex): cantaloupe, beets, cabbage, asparagus, soybeans, green leafy veggies, especially spinach



Inositol (B Complex): citrus fruits, sprouts, nuts, seeds, spinach, green leafy veggies



Pantothenic Acid (B Complex): cantaloupe, broccoli, carrots, cauliflower, legumes, mushrooms, wheat berries, walnuts, spinach, green leafy veggies



Vitamin A: apricots, cantaloupe, papaya, prunes, peaches, carrots, asparagus, broccoli, red pepper, winter squashes, green leafy veggies, kale, collards, mustard, spinach, turnip, beet, dandelion greens



Vitamin B1 (Thiamine): dried apricots, avocados, pineapple, asparagus, fresh peas, green leafy veggies, spinach, soybeans, millet, rye berries, sunflower seeds, sesame seeds, almonds



Vitamin B2 (Riboflavin): avocados, broccoli, asparagus, okra, mushrooms, green leafy veggies, spinach, kale, soybeans, lentils, garbanzos, buckwheat, sunflower seeds, almonds



Vitamins B3 (Niacin): prunes, dried figs, dates, legumes, avocados, asparagus, broccoli, cantaloupe, millet, mushrooms, wheat berries, green leafy veggies, kale, spinach, collard greens



Vitamin B6 (Pyridoxine): raisins, avocado, blueberries, bananas, cantaloupe, cabbage, mushrooms, soy beans, walnuts, green leafy veggies



Vitamin B12 and B 17: sprouts, enriched soy milk, cereal, veggie burgers,



Vitamin C: tomatoes, citrus fruits, mangoes, papaya, pineapple, cantaloupe, broccoli, asparagus, cauliflower, kohlrabi, sauerkraut, cabbage, green leafy veggies, kale, spinach, collard and mustard greens, alfalfa sprouts



Vitamin E: apples, strawberries, cherries, asparagus, broccoli, corn, parsnips, leeks, green leafy veggies, spinach, turnips greens, rye berries, almonds, filberts, walnuts, sunflower seeds.













MINERALS



Calcium: broccoli, green leafy veggies, kale, watercress, collards, mustard and dandelion greens, legumes, sesame seeds, sunflower seeds, wakame, hiziki, dulse



Chlorine: green leafy veggies, lettuce, dandelion, spinach, watercress, beets, celery, carrots, onions, parsnips



Chromium: apples, grapes, raisins, green leafy veggies, mushrooms, legumes, nuts, wheat and rye berries



Copper: cauliflower, avocado, almonds, filberts, walnuts, buckwheat, millet, soybeans, whole grains



Fluorine: Brussels sprouts, cauliflower, cabbage, beets, green leafy veggies, spinach, watercress



Iodine: asparagus, cabbage, cucumbers, sea vegetables, spinach, green leafy veggies



Iron: dried apricots, prunes, raisins, winter squashes, brussels sprouts, asparagus, green leafy veggies, spinach, kale, beet tops, millet, wheat berries, garbanzos, soy beans, lentils, pumpkin seeds, almonds, hiziki



Magnesium: dried apricots, strawberries, cantaloupe, mangoes, avocado, bananas, pineapples, broccoli, corn, cauliflower, beets, parsnips, mushrooms, green leafy veggies, collards, swiss chard, spinach, beet, mustard greens, soybeans, lentils, almonds, filberts, pumpkin seeds, buckwheat, millet, wakame, dulse,



Manganese: apples, apricots, pineapples, bananas, broccoli, carrots, celery, legumes, almonds, filberts, buckwheat, green leafy veggies, pure maple syrup



Phosphorus: broccoli, green leafy veggies, kale, collard greens, wheat and rye berries, buckwheat, soybeans, garbanzo, almonds, sesame seeds, pumpkin seeds, dulse



Potassium: dates, bananas, cantaloupe, papaya, garlic, onions, winter squashes, avocado, Brussels sprouts, broccoli, green leafy veggies, spinach swiss chard, legumes, sunflower seeds, buckwheat



Selenium: broccoli, cabbage, asparagus, garlic, onions, mushrooms, whole grains



Silicon: apples, grapes, strawberries, asparagus, beets, celery, parsnips, green leafy veggies, lettuce, spinach, swiss chard



Sodium: celery, green leafy veggies, swiss chard, beet tops, dandelion greens, spinach, water cress, sea vegetables



Sulphur: asparagus, garlic, onions, green leafy veggies, water cress, swiss chard



Zinc: mushrooms, onions, legumes, soybeans, nuts, sunflower seeds, pumpkin seeds, spinach, green leafy veggies