Get your Vitamins and Minerals from Fruits and Veggies

Everyone knows that fruits and vegetables have high vitamin and mineral content.  However, raw foods have a higher content than cooked foods.  Heat during the cooking process damages the vitamin and mineral content and kills natural enzymes.

With the bad press that multi-vitamins have gotten recently, we should explore all possible areas for getting our vitamin and mineral requirements met naturally.

The following is a list of raw foods which contain a good supply of some of the key nutrients our bodies need on a daily basis.  When used in addition to a moderate amount of healthy meats, whole grains, and diary products, it is possible to get our nutrients from diet.

It is also important to note that some foods truly are ‘super-foods’ like green leafy vegetables or broccoli.  That’s because they provide a significant amount of more than one nutrient per serving.

Vitamin A
Any green leafy vegetables including Spinach
Peppers
Yellow vegetables like Squash
Dried Apricots
Tomatoes
Broccoli
Asparagus

Vitamin B group
Green leafy vegetables
Avocados
Mushrooms
Currants
Zucchini
Aparagus
Broccoli
Lentils
Blueberries
Seeds and nuts.

Vitamin C
Green leafy vegetables
Peppers
Broccoli
Parsley
Potatoes
Melon
Tomatoes
All berries

Vitamin E
Tahini
Nuts and seeds
Avocados

Vitamin K
Green leafy vegetables
Seaweeds

Iron
Avocados
Green Leafy vegetables
Parsley
Dates
Dried apricots
Chickpeas (garbanzo beans)
Almonds

Calcium
Tahini/sesame seeds
Green leafy vegetables
Parsley
Broccoli
Almonds

Zinc
Sesame seeds/tahini
Almonds
Ginger
Eggs

Potassium
Bananas
Watercress
Mushrooms


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