A balanced diet of fresh vegetables, grains, beans & seeds provides our bodies with all the essential nutrients we need.

Vitamin A

Green leafy vegetables, dandelion greens, beans, carrots, parsley, kale, lettuce, watercress, radish greens, cabbage, pumpkin, cauliflower, wheat & chickpeas.

Vitamin B

Brown rice, whole wheat, rye, millet, miso, tamari, tofu, sunflower & sesame seeds, pinto beans, lentils.

Vitamin B12 is found in miso & produced by intestinal flora.

Vitamin C

Vitamin C is destroyed by heat but it can withstand 10 minutes of simmering.
Nori sheets, bancha tea, parsley, watercress, cabbage, beetroot, carrot tops, lettuce, onion, scallions, dandelion, radish leaf, skin of apples & strawberries.

Vitamin D

Sunlight is a fantastic form of Vitamin D. If you can get 10 to 15 minutes daily that's a wonderful thing.

All cereal grains, particularly oats, oils & vegetables.

Vitamin E

Leafy vegetables, whole grains, beans, brown rice & nuts.

Vitamin F

Olive, vegetable & sesame oil.

Vitamin K

Brown rice & green leafy vegetables.




There is more calcium in sesame seeds than any dairy. We just have to chew them really well.

Seaweed, green vegetables, nuts, sunflower seeds & bancha tea.


Nnatural sugars are found in grains, vegetables & nuts.

Fats & Oils

Small amounts are found in all vegetables.  


Seaweeds, products from soya bean, green leafy vegetables & lentils.


Beans, nuts, grains & seaweeds


Vegetables, seaweeds, nuts, products made from soya beans & dried fruits.


Miso soup & shoyu, nuts, seeds, grains, beans & vegetables.


Seaweeds & green leafy vegetables.