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Vitamins and Minerals Chart

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Written by Organics

Whether you are on a diet or simply just want to live healthy, it’s important to supply your body with all that it requires. Your body relies on you to provide it with vitamins and minerals every day. But it may be difficult to know where to get certain nutrients. This is where the nutritional content chart comes in! Use it to enhance your health and make your bodies happy.

Vitamins and Minerals Chart

This is a Nutritional Information chart for the different vitamins and minerals that are found in our foods. A balanced diet should include at least some of each of the groups below.

PROTEIN
Tofu & Rice, Beans / Pulses and Wholegrains (e.g. Beans on toast), Soya Milk & Cereals, Tahini & Pulse, Beansprouts
VITAMIN A
Carrots, Spinach, Green Leafy Vegetables, Watercress, Peppers, Yellow Vegetables, Fruit, Dried Apricots
VITAMIN B
Green Leafy Vegetables, Wheatgerm, Brewer’s Yeast, Wholegrains, Beansprouts, Bananas, Avocados, Peanuts, Mushrooms, Currants, Sosmix, Yeast Extract
VITAMIN B12
Many Fortified Products like Soya Milk, Sosmix, Breakfast Cereal, Margarine. Soya Mince, Seaweed, Miso, Yeast Extract
VITAMIN C
Green Leafy Vegetables, Broccoli, Cabbage, Parsley, Potatoes, Frozen peas, Oranges, Blackcurrants
VITAMIN D
Sunlight on the skin, Fortified Cereals, Margarine
VITAMIN E
Vegetable Oils (especially Corn and Sunflower), Wheatgerm, Tahini, Nuts & Seeds, Avocados
VITAMIN K
Green Leafy Vegetables, Seaweeds, Kelp, Blackstrap Molasses, Vegetable Oils
MINERALS
IRON  Best absorbed with Vitamin C
Tofu, Beans & Pulses, Spinach, Cabbage, Wheatgerm, Wholegrains, Parsley, Prunes & Dates, Dried Apricots, Pumpkin Seeds, Millet, Blackstrap Molasses
CALCIUM
Milk, Tofu, Tahini, Green Leafy Vegetables, Parsley, Watercress, Broccoli, Swede, Almonds, Brazils, Figs, Soya Milk
ZINC
Wholegrains, Wholegrain Rice, Lentils, Pumpkin Seeds, Sesame Seeds, Almonds, Wheatgerm, Oats
IODINE
Green Leafy Vegetables, Seaweeds, Kelp
MAGNESIUM
Green Leafy Vegetables, Soya Beans, Cashew Nuts, Almonds, Broccoli, Wholegrains, Wheatgerm, Bananas, Prunes
PHOSPHOROUS, SULPHUR, POTASSIUM
Wholegrains, Wheatgerm, Pinto Beans, Chick Peas, Pumpkin Seeds, Potatoes, Yeast Extract, Many Fruits & Vegetables, Nuts
OTHERS: FLUORINE, COPPER, COBALT
Brewer’s Yeast, Green Leafy Vegetables, Bananas, Potatoes, Wholegrains, Almonds, Legumes, Beans & Pulses, Seaweeds
CARBOHYDRATES
Wholegrains (Rice), Wholemeal Bread, Potatoes, Beans & Pulses, Cereals, Oats, Pasta (Spaghetti)
FIBRE  Fibre is very important for your health
Wholegrains, Nuts, Beans & Pulses, Wheatgerm, Oats, Lots of Fruit and Vegetables
ESSENTIAL FATTY ACIDS – VITAMIN F
Vegetable Oils (especially Soya, Corn and Sunflower), Avocados, Margarine, Nuts, Olive Oil (Olive Oil is the best overall oil – high in mono-unsaturates, excellent for digestion and absorption)

 

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