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Vitamins and Minerals Guide

To purchase a wall chart with this information go to www.greenleafy.org COPYRIGHT: Liz Cook 2005

FATS (Essential Fatty Acids): Essential for brain and nerve function. Vital to get lots of Omega 3

Flaxseed Oil
Hempseed Oil
Rapeseed Oil
Olive Oil
Green Leafy Veggies
Avocados
Nuts: (Almonds, Hazelnuts)
Olive oil is great for cooking
All oils should be fresh and stored in a dark, cool place.

PROTEIN: Used for growth and repair of body tissues. For hormones & enzymes.

Beans, Lentils, Beansprouts
Tofu
Soy Milk
Wholegrains
Seeds
Nuts
Hummus

Protein needs are automatically met by a balanced, varied diet. There is even protein in potatoes!

VITAMIN A (beta-carotene): Powerful anti-oxidant, Sight, Bone & Teeth, Growth & Tissue Paper

Carrots
Spinach
Red & Yellow Peppers
Watercress
Tomatoes
Green Leafy Veggies
Dried Apricots
Mango

VITAMIN B: Important for energy, using fats and protein. Also for cell growth & nervous system.

Beansprouts
Avocado
Wholegrains
Nuts
Mushrooms
Bananas
Oranges
Yeast extract
Beans & Lentils
Green Leafy Veggies

VITAMIN B12: Used in nerve formation and nerve cell production. Deficiency can lead to anemia.

Fortified Products: Soy milk, cereals, margarine, Soy meat, yeast extract

VITAMIN C: Used to fight infections & heal wounds. Antioxidant.

Green Leafy Veggies (Ex: cabbage)
Broccoli
Parsley
Potatoes
Frozen Peas
Oranges
Blackcurrants
Kiwi Fruit
Mango

VITAMIN D: Needed for calcium use. Healthy bones and teeth. Plenty of outdoors in the summer and supplement in the winter

SUNLIGHT ON THE SKIN
Fortified:
Cereals
Soy Milk
Margarine

VITAMIN E: Anti-Oxidant, Used to protect against disease. Tissue healing. Skin health. 

Olive oil
Tomatoes
Avocado
Apples
Carrots
Nuts & Seeds
Whole Grains

VITAMIN K: Energy use. Fight infection. For blood clotting and healthy bones. Should be plentiful in varied diet.

Green leafy veggies
Kelp
Lettuce
Broccoli
Peas
Lentils

MINERALS

IRON: Use in production of red blood cells & oxygen transportation. Ensure good dietary supplement  

Green leafy veggies (Ex Kale)
Cabbage
Beans
Lentils
Tofu
Pumpkin Seeds
Millett
Figs
Dried Apricots
Dates

Best absorbed with vitamin C. Avoid coffer or tea with meals.

CALCIUM: For teeth bones and muscles. Also for hormones and blood clotting. Plant sources are VERY useful.

Almonds
Green Leafy Veggies (Kale, Spinach, Watercress)
Broccoli
Turnip
Tofu
Soy Milk (fortified)

Zinc: Important for strong immune system and wound healing

Green Leafy Veggies
Pumpkin seeds
Sesame Seeds Lentils Tofu
Almonds
Whole Grains

IODINE: Important for metabolism and healthy functioning of thyroid gland

Green Leafy Veggies
Asparagus
Kelp (Kombu)

MAGNESIUM: For bone strength, nerve and muscle function  

Green Leafy Veggies
Whole grains
Avocados
Bananas
Apricots
Apples
Cashew Nuts
Almonds

SELENIUM PHOSPHOROUS POTASSIUM: Selenium is antioxidant and fights disease

Brazil Nuts
Whole Grains
Chick Peas
Pumpkin Seeds
Yeast Extract

Strawberries
Bananas
Tomatoes
Many fruits and veggies

CARBS: For energy. Use complex carbs-avoid sugar and white flour, processed grains.

Whole grain rice
Wholemeal bread
Oats
Potatoes
Beans & Lentils
Cereals (Muesli)
Pasta (try corn and wholemeal)

FIBER: Vital for health, lowers cholesterol and regulates appetite.

Wholegrains
Beans & Lentils
Fruits and Veggies
Nuts & Seeds

EAT ORGANIC
DRINK 2 LITERS OF WATER

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2 Responses to " Vitamins and Minerals Guide "

  1. What a great reference to have on hand! I have a great book that highlights what foods to eat based on any illness you have. So much of our vitamines and minerals can be obtained by eating good foods and not having to pop a pill. Thanks for sharing this info :)

  2. Steff Knecht says:

    Thank you Sarah! You are so right! What is the name of the book you have?

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