Vitamins & Minerals
VITAMINSBioflavonoids (Vitamin P) Apricots Cherries Citrus Fruits Papaya Buckwheat Biotin (B Complex) Bananas Mushrooms Raisins Almonds Walnuts Legumes Whole Grains Choline (B Complex) Green, Leafy Vegetables Seeds Nuts Legumes Folic Acid (B Complex) Green, Leafy Vegetables Asparagus Beets Cabbage Cantaloupe Inositol (B Complex) Green, Leafy Vegetables Citrus Fruits Sprouts Nuts Seeds Pantothenic Acid (B Complex) Green, Leafy Vegetables (esp. Spinach) Broccoli Cantaloupe Carrots Cauliflower Mushrooms Legumes Walnuts Wheat Berries Vitamin A Green, Leafy Vegetables (Kale, Collards, Mustard, Spinach, Turnip, Beet and Dandelion Greens) Apricots Asparagus Broccoli Cantaloupe Carrots Papaya Peaches Pepper (Red) Prunes WInter Squash Vitamin B1 (Thiamine) Green, Leafy Vegetables (esp. Spinach) Apricots (Dried) Asparagus Avocados Peas Pineapple Almonds Millet Rye Berries Sesame Seeds Sunflower Seeds Vitamin B2 (Riboflavin) Green, Leafy Vegetables (esp. Kale and Spinach) Avocados Broccoli Asparagus Okra Mushrooms Almonds Buckwheat Garbanzos Lentils Sunflower Seeds Vitamin B3 (Niacin) Green, Leafy Vegetables (esp. Collard Greens, Kale and Spinach) Asparagus Avocados Broccoli Cantaloupe Dates Figs (Dried) Mushrooms Prunes Legumes Millet Wheat Berries Vitamin B6 (Pyridoxine) Green, Leafy Vegetables Avocado Bananas Blueberries Cabbage Cantaloupe Mushrooms Raisins Walnuts Vitamin B12 and B17 (Rita says sprouts - Kendall says supplement and/or do your own RESEARCH!) Vitamin C Green, Leafy Vegetables (esp. Collard Greens, Kale, Mustard Greens and Spinach) Alfalfa Sprouts Asparagus Broccoli Cabbage Cantaloupe Cauliflower Citrus Fruits Kohlrabi Mangoes Papaya Pineapple Sauerkraut Tomatoes Vitamin E Green, Leafy Vegetables Apples Asparagus Broccoli Cherries Corn Parsnips Leeks Strawberries Almonds Filberts (Hazelnuts) Walnuts Rye Berries Sunflower Seeds |
MINERALSCalcium Green, Leafy Vegetables (esp. Kale, Watercress, Collards, Mustard and Dandelion Greens) Broccoli Dulse Hiziki Wakame Legumes Sesame Seeds Sunflower Seeds Chlorine Green, Leafy Vegetables (esp. Lettuce, Dandelion, Spinach and Watercress) Beets Celery Carrots Onions Parsnips Chromium Green, Leafy Vegetables Apples Grapes Mushrooms Raisins Legumes Nuts Rye Berries Wheat Berries Copper Avocado Cauliflower Almonds Filberts (Hazelnuts) Walnuts Buckwheat Millet Whole Grains Fluorine Green, Leafy Vegetables (esp. Spinach and Watercress) Beets Brussel Sprouts Cabbage Cauliflower Iodine Green, Leafy Vegetables (esp. Spinach) Asparagus Cabbage Cucumbers Sea Vegetables Iron Green, Leafy Vegetables (esp. Spinach, Kale and Beet Greens) Apricots (Dried) Asparagus Brussel Sprouts Hiziki Prunes Raisins Winter Squash Almonds Millet Wheat Berries Garbanzos Lentils Pumpkin Seeds Sunflower Seeds Magnesium Green, Leafy Vegetables (esp. Collards, Swiss Chard, Spinach, Beet and Mustard Greens) Apricots (Dried) Avocado Bananas Beets Broccoli Cantaloupe Cauliflower Corn Dulse Mangoes Mushrooms Parsnips Pineapples Strawberries Wakame Almonds Filberts (Hazelnuts) Buckwheat Lentils Pumpkin Seeds Millet Manganese Green, Leafy Vegetables Apples Apricots Bananas Broccoli Carrots Celery Pineapples Almonds Filberts (Hazelnuts) Buckwheat Legumes Phosphorus Green, Leafy Vegetables (esp. Kale and Collard Greens) Broccoli Dulse Almonds Buckwheat Garbanzos Sesame Seeds Pumpkin Seeds Rye Berries Wheat Berries Potassium Green, Leafy Vegetables (esp. Spinach and Swiss Chard) Avocado Bananas Broccoli Brussel Sprouts Cantaloupe Dates Garlic Onion Papaya Winter Squash Buckwheat Legumes Sunflower Seeds Selenium Asparagus Broccoli Cabbage Garlic Onions Mushrooms Whole Grains Silicon Green, Leafy Vegetables (esp. Lettuce, Spinach and Swiss Chard) Apples Asparagus Beets Celery Grapes Parsnips Strawberries Sodium Green, Leafy Vegetables (esp. Swiss Chard, Spinach, Watercress, Beet and Dandelion Greens) Celery Sea Vegetables Sulphur Green, Leafy Vegetables (esp. Swiss Chard and Watercress) Asparagus Garlic Onions Zinc Green, Leafy Vegetables (esp. Spinach) Onions Mushrooms Legumes Nuts Sunflower Seeds Pumpkin Seeds |
Source: Rita Romano's "Dining in the Raw: Groundbreaking Natural Cuisine that Combines the Techniques of Macrobiotic, Vegan, Allergy-Free, and Raw Food Diciplines" (1992)
