We need many nutrients for the growth, maintenance and strength of our body. We get the various nutrients from various food items, both vegetarian and non-vegetarian/animal based food items. The following is a list of food items providing us with various nutrients required by our body.

We get:-

Proteins from:- Meat, Chicken, fish, Beans, Seeds and Grains

Vitamin A from:- Green Leafy Vegetables, Carrots, Sweet Potatoes.

Vitamin B1 (Thiamine) from:- Whole grains, Peanuts

Vitamin B2 (Riboflavin) from:- Green vegetables, whole grains, beans,

Vitamin B3 (Niacin) from:- Whole grains, peanuts

Vitamin B5 (Pentatonic acid) from:- whole grains, beans, mushrooms, nuts.

Vitamin B6 (Pyroxene) from:- Whole grains, leafy green vegetables, carrots, peas, sunflower seeds, walnuts

Biotin from:- Soybeans, nutritional yeast, whole grains

Vitamin C (Ascorbic acid) from:- Citrus fruits, bell peppers, chilies, berries, cabbage, sprouts, tomatoes and sprouts.

Chlorine from:- Soybeans, whole grains.

Co-Enzyme Q10 from:- Peanuts, spinach

Vitamin D from:- Sunflower sprouts, fortified soy-milk

Vitamin E: Nuts, seeds, wheat, oats, quine, brown, red and black rice, broccoli, cauliflower, dandelion greens, sprouts, asparagus, cucumbers, spinach, wheatgerm oil

Folic acid: Micro algae, sprouts, leafy green vegetables, whole grains, nutritional yeast, dates, beans, legumes, mushrooms, oranges, beets, fenugreek and root vegetables

Inositol: Whole grains, nutritional yeast, beans and legumes, especially soybeans)

Vitamin K: Alfalfa sprouts, asparagus, hemp seed, black strap molasses, dark leafy green vegetables, green tea, kelp, soybeans, oats, rye, wheat

Vitamin P (bioflavonoids): Peppers, buckwheat, black currants

Vitamin U: Green cabbage

Macro nutrients:-

Complex carbohydrates: Found almost exclusively in plant foods. Whole grains, beans, legumes, and vegetables

Protein: Beans, legumes, seeds, grains (especially quine and amaranth), leafy green vegetables

Fat: Avocados, vegetable oils, nuts and seeds

Minerals:-
Boron: Seaweed, alfalfa, unrefined sea salt, nuts, carrots, leafy green vegetables, apples, pears

Calcium: leafy green vegetables, almonds, nutritional yeast, sesame seeds, figs, dandelion greens, wakame, hiziki, kelp, kombu, amaranth, quinoa, oats, beans, legumes, microalgae, fortified soymilk.

Chromium: Seaweed (especially kelp and alaria), whole grains, mushrooms, beets, nutritional yeast, beans, legumes

Copper: Seaweed, whole grains, raisins, apricots, garlic, mushrooms, beets, nuts, leafy green vegetables

Fluorine: Seaweed, rye, brown rice, parsley, avocados, cabbage

Germanium: Seaweed, garlic, shiitake mushrooms, aloe vera, gin sing, onions

Iodine: Seaweed and unrefined sea salt

Iron: Seaweed, molasses, whole grains, nuts, beets, sesame, seeds, beans, legumes, prunes, raisins, dates, dried apricots, almonds (taken with a vitamin c source will boost the iron absorption)

Magnesium: Seaweed, whole grains, micro algae, amaranth, beans, legumes, leafy green vegetables

Manganese: Seaweed, whole grains, nuts and seeds, dark green leafy vegetables, avocados

Phosphorous: Seaweed, whole grains, beans, legumes, dried fruit, garlic, nuts, seeds

Potassium: Kelp, Dulce, carrot juice, whole grains, beans, legumes, bananas

Selenium: Seaweed, whole grains, beans, legumes, garlic, mushrooms

Silicon: Seaweed, whole grains, bib lettuce, parsnips, dandelion greens, strawberries, celery, cucumbers, apricots, carrots

Sodium: Seaweed, celery, unrefined sea salt

Sulphur: Seaweed, cabbages, beans, legumes, onions, garlic, nettles, soybeans

Vanadium: Seaweed, whole grains, vegetable oils, dill, radishes, green beans

Zinc: Seaweed, whole grains, legumes, beans, nuts, seeds, mushrooms, nettles, soybeans
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