Vitamins & minerals
VITAMINS
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.
MINERALS
Calcium
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.
Carbohydrates
Nnatural sugars are found in grains, vegetables & nuts.
Fats & Oils
Small amounts are found in all vegetables.
Magnesium
Seaweeds, products from soya bean, green leafy vegetables & lentils.
Phosphorus
Beans, nuts, grains & seaweeds
Potassium
Vegetables, seaweeds, nuts, products made from soya beans & dried fruits.
Proteins
Miso soup & shoyu, nuts, seeds, grains, beans & vegetables.
Sodium
Seaweeds & green leafy vegetables.