NUTRITION CHART

VITAMINS:
As with any diet, it is important to ensure that an animal-free diet is balanced and healthy.
Fat Soluable vitamins A, D, E and K are required in small amounts and are stored in the liver and in fat cells. Water soluable vitamins C and B are depleted by cooking and excreted from the body. Vitamin A: dark green and yellow vegetables and yellow fruits, such as broccoli spinach, turnip greens, carrots, squash, sweet potatoes, pumpkin, rock-melon and apricots. B vitamins (except B12): yeast, whole cereals, whole grains, legumes and pulses,wheat germ, nuts & seeds, green leafy vegetables, mushrooms, molasses, whole meal bread, oat meal. B12 Fortied soy milk and rice milk, marmite, fortide cereals, fortied sausages Vitamin C: fresh vegetables and fruits, broccoli, green and red peppers, collard greens, brussel sprouts, cauliower, lemon, cabbage, pineapples, strawberries, citrus fruits, kiwi fruit, potatoes. Vitamin D: Sunshine , fortied plant milks, fortied cereals, fortide margerines Vitamin E: Plants oils, seeds and nuts wheat germ, green leafy vegetable, tahini, avocadoes. Vitamin K: Green vegetables such as spinach, lettuce, kale, cabbage, cauliower, whole-grains

MINERALS:
Calcium: green leafy veges, tofu, tahini, almonds and brasil nuts, gs, soy milk Iron: quinoa, molasses, beans and dark leafy vegetables, lentils, peas, wheatgerm Zinc: whole grains, legumes , nuts, chickpeas, seeds, wheat germ, Magnesium: bran, green veges, nuts, chocolate and legumes. Selenium: whole grains, goji berries and a couple of Brazil nuts. Iodine: kelp, seaweed,green leafy vegetables Manganese: nuts, oats, beans,tea. Potassium: spinach, squash, bananas, orange juice and legumes. Chloride: salt, some veges and processed foods Phosphorus: legumes. Sulphur: Protein foods contain good source of sulphur. Copper: Cocoa beans, nuts and whole grains. Chromium: Whole grains, nuts and mushrooms Fluoride: Toothpastes, tea, seaweed, uoridated water

PROTEIN:
Peas, Beans, lentils, nuts, seeds tofu, grains, rice, oats, peanut butter, tahini,

ESSENTIAL FATS:
Omega 3 Flaxseed oil, hempseed oil , walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados, some dark leafy green vegetables, canola oil, soybean oil, wheat germ oil, Omega 6 Flaxseed oil, axseeds, hempseed oil, grapeseed oil, pumpkin seeds, pine nuts, pistachio nuts, sunower seeds (raw), olive oil, olives, Omega 9 Olive oil, olives, avocados, almonds, peanuts, sesame oil, pecans, pistachio nuts, cashews, hazelnuts, macadamia nuts

(Inf forma o tion Sou Source: rce: P Persp e ecti ersp ectives ves i in Nutri utrition tion on o n 7th 7th Ed. Gord G on M. M. Wardla Wardlaw w an nd Jeffrey Jeffrey y S. S Hamp pl; 2007) 2007)