Vitamin A: cashews, hazelnuts, bay, cress, broccoli, yam, nuts, cabbage, spinach, apples, pears, papaya, fatty fish, pepper, bananas, sunflower seeds, tomatoes, carrots.
Vitamin B1: oatmeal, peanuts, meat, Brazilian nuts, whole wheat bread, and soy.
Vitamin B2: almonds, broccoli, meat, milk, and cheese.
Vitamin B3: peanuts, meat, mushrooms, fatty fish, whole wheat bread and soy.
Vitamin B5: broccoli and meat.
Vitamin B6: meat, bananas and soy.
Vitamin B12: meat, eggs, cheese and yeast.
Vitamin C: garlic, hazelnuts, berries, broccoli, yam, coconuts, cabbage, spinach, mangos, apples, pears, honey, papaya, fatty fish, pepper, bananas, sunflower seeds, tomatoes, green leaf vegetables and carrots.
Vitamin D: Milk, fatty fish, cheese, sunflower seeds and egg yolk.
Vitamin E: Olive oil, berries, sweet potato, cabbage, spinach, mangos, nuts, papaya, pepper, sunflower seeds, and tomatoes.
Vitamin K: spinach and sunflower seeds.
Folic Acid: broccoli, yams, coconut, spinach, beans, lentils, apples, pears, and sunflower seeds.
Calcium: algae and seaweed, almonds, cashew, oats, berries, yams, cabbage, spinach, beans, lentils, sunflower, apples, pears, nuts, pumpkin seeds, soy, tofu, and yogurt.
Copper: algae and seaweed.
Iodine: algae, seaweed and pears.
Iron: algae, seaweed, berries, broccoli, yam, meat, beans, lentils, sunflower, mangos, papayas, pumpkin seeds, and soy.
Magnesium: algae, seaweed, berries, sweet potato, cabbage, spinach, beans, lentils, apples, pears, pepper, pumpkin seeds, and soy.
Manganese: spinach, beans and lentils.
Potassium: algae, seaweed, berries, sweet potato, spinach, beans, lentils, apples, pears, and soy.
Phosphorous: oats, yam, apples, pears, soy and tofu.
Selenium: meat, beans, lentils, nuts, Brazilian nuts, fatty fish, and soy.
Zinc: algae, seaweed, almonds, hazelnuts, berries, broccoli, yam, meat, sunflower, mangos, papaya, pumpkin seeds, soy, tofu and tomatoes.
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