PROTEIN |
VITAMIN B12 |
VITAMIN B3 (PP) |
Fish
Soybean products
Eggs
Cereals + beans
Lentil sprouts
Peas |
Nuoc-mam
Fish
Yeast
Green vegetables
Seaweed
Wheat germ
Brown rice
Malt
Eggs |
Wheat germ
Yeast
Whole cereals
Fresh fruit and vegetables
Pollen |
VITAMIN A |
BIOTIN (B8) |
PANTOTHENIC ACID (B5) |
Eggs
Yellow fruits and vegetables
Dark green fruits and vegetables
Fish liver oil |
Egg yolks
Brown rice
Brewer’s yeast
Whole grains
Sardines
Legumes |
Brewer’s yeast
Egg yolks
Legumes
Whole grains
Wheat germ
Salmon |
VITAMIN B1 |
CHOLINE |
VITAMIN C |
Brewer’s yeast
Whole grains
Blackstrap molasses
Brown rice
Fish
Egg yolks
Nuts
legumes |
Egg yolks
Brewer’s yeast
Wheat germ
Soybeans
Fish
Legumes |
Citrus fruits
Rose hips
Alfalfa sprouts
Cabbage
Tomatoes
Parsley
Raw fruits and vegetables |
VITAMIN B2 |
FOLIC ACID |
VITAMIN D |
Brewer’s yeast
Whole grains
Blackstrap molasses
Egg yolks
Legumes
Nuts |
Dark green leafy vegetables
Brewer’s yeast
Root vegetables
Whole grains
Oysters
Salmon |
Wheat germ
Vegetable oils
Fresh green vegetables
Egg yolk
Cod liver oil
Herring, sardines, pollen |
VITAMIN F |
VITAMIN K |
CALCIUM |
Cold pressed vegetable oils
Needs vitamin D |
Egg yolks
Alfalfa sprouts
Safflower oil
Blackstrap molasses
Soybeans |
Green leafy vegetables
Shellfish
Molasses
Dolomite
(put a whole, clean, free range egg in some lemon juice over night – do
not crack open – drink some of the juice in the morning)
Generally a diet rich in raw vegetables and fruits is enough to maintain
calcium levels in an organism if exercise is sufficient (20 mins/day)
Note: It takes calcium to rid the body of protein by-products and therefore
a person eating a meat centered diet needs more calcium |
IRON |
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Eggs
Fish
Blackstrap molasses
Cherry and prune juice
Green leafy vegetables |
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