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This is for informational purposes only. For medical advice or diagnosis, consult a professional.
Nutrition Importance
Proper water, calorie, fat, sodium (salt), fiber, vitamin, and mineral intake is necessary for bodies to function at their best potential. Deficiency, as well as excess, may cause health problems and death. Each body has unique health challenges, dietary balance maintains a healthy and functioning body. Drink plenty of water throughout the day to promote hydration, flush out toxins, and promote healthy body function.
Children have died from excessive vitamin intake after eating vitamin gummies as though they are candy. Keep out of children’s reach, preferably eat foods for their vitamin and nutrient content rather than vitamin gummy supplements.
Check every label to confirm nutritional content prior to purchase. Cooking foods may destroy vitamins and nutrients. Consumed raw or steaming is the best method.
~ “FLAVORED” does NOT provide the nutritional benefit, such as “pumpkin flavored” ! ~
Nutrient Functions
Vitamin Functions
Mineral Functions
Body Function Key Symbols
| 🍼 Pregnant & Baby | 🦴 Bones | 🦷 Teeth | 🧠 Brain |
| 🫀 Heart | 🛡️ Immune System | 🤌 Skin | 🦰 Hair |
| 💅 Nails & Cartilage | 👁️ Eyes & Vision |
Nutrient Functions
| UNIT OF ENERGY AND FUNCTION | SOURCES |
| Calories 2,000 to 2,500 per day for adults Provides energy for proper body function and to maintain weight. | Food vitamin and nutrient categorization |
| VITAMIN AND FUNCTION | SOURCES |
| Carbohydrates 🧠🫁 225 mg each day for adults Provides an energy source and regulates the body’s blood glucose, insulin metabolism, cholesterol, and triglycerides. Carbohydrates are broken down by the body into glucose, which enters the bloodstream and is essential for brain, central nervous system, and red blood cell function. (-) Deficiency causes vitamin and mineral deficiencies, bad breath, nausea, fatigue, headaches, dizziness, irritability, difficulty concentrating, muscle weakness, muscle cramps, , intolerance for exercise, weight loss, and digestive issues such as constipation or diarrhea. (+) Excess causes weight gain, metabolic syndrome (poor metabolic health), increased blood triglyceridesdecreased HDL cholesterol, increased insulin resistance, type II diabetes, and cardiovascular disease (heart disease). | High: Raw buckwheat, raw organic oats, cornmeal (grits), and raw organic oat bran. Medium: Some fortified whole grain cereals (Grape Nuts), and fresh organic fruit (durian, jackfruit, passion fruit, banana, sugar apple, tamarind, cooked plantains). Low: Pea sprouts, cooked amaranth, cooked pearl barley, cooked millet, cooked quinoa, cooked couscous, organic oatmeal, wheat germ, cooked wild rice, beans (chickpeas [garbanzo], pinto, black, navy, kidney, northern, lima, fava), legumes (lentils, split peas, mung beans), seeds (sunflower, pumpkin, squash), fresh organic vegetables (beets, sweet corn, Winter squash [pumpkin, butternut squash, acorn squash], sweet potato, white potato, red potato, taro), and fresh organic fruit (avocado, pear, lychee, apple, coconut, pomegranate, soursop, guava, persimmon, sapodilla). |
| MINERAL AND FUNCTION | SOURCES |
| Choline 🧠 500 mg per day for adults Helps muscles to contract, activates pain responses, plays a role in brain function, and assists metabolism. Recent reports suggest that choline metabolism may also play a role in diabetes, cancer, and cystic fibrosis. (-) Deficiency causes muscle damage, liver damage, nonalcoholic fatty liver disease (NAFLD), cardiovascular disease (heart disease), neurological conditions such as Alzheimer’s disease, and neural tube irregularities (+) Excess causes vomiting, fishy body odor, heavy sweating and salivation, low blood pressure, liver damage, cardiovascular disease (heart disease), stroke, and heart failure. | Low: Wheat germ, cooked quinoa, cooked buckwheat, beans (chickpeas [garbanzos], pinto, edamame, soybeans, white, black, kidney, navy, lima, fava), legumes (lentils, split-peas, mung beans), cooked shiitake mushrooms, sunflower seeds, and fresh organic vegetables (broccoli, cauliflower, brussel sprouts, artichoke). Very low: Cooked pearl barley, raw organic oat bran, cornmeal (grits), tahini, pistachios, flax seeds, raw or cooked white button mushrooms, fresh organic vegetables (spinach, cabbage, sweet corn, sweet potato, red potato, taro, kohlrabi, asparagus, bok choy), and fresh organic avocado. |
| VITAMIN AND FUNCTION | SOURCES |
| Fat 🧠🫀🛡️🤌 Do not exceed 70 g per day for adults Cooking oils creates free radicals, it is better to add oil for fat content and taste at the end of cooking. Click here to learn about antiradical herbs and plants. Fat is necessary for brain development and memory (especially during fetal development in pregnancy), supports cell protection, helps body more readily absorb nutrients, provides vital energy, and helps provide protection for organs. Unsaturated fats are the good kinds, and stay liquid at room temperature, reduce cholesterol, reduce inflammation, and strengthen the heart. Saturated fats aren’t as beneficial and should be had less often. Trans fats raise LDL (bad) and lower HDL (good) cholesterol. Excess bad fats build up in arteries (blood vessels) and increase risk of cardiovascular disease (heart disease), or stroke. Human brains are made of 60% fat! Grind or crunch as many chia seeds or flax seeds as possible to absorb omega 3 and omega 6 fatty acids more efficiently and to properly digest. Omega fatty acid benefits include promoting heart health, improve condition of those with cardiovascular disease (heart disease), lower risk of cardiovascular disease and stroke, increased learning, improved memory, cognitive well-being, healthy blood flow in the brain, and reduced clotting and inflammation. Daily omega fats reduces a child’s risk of developing asthma from indoor pollutants. (-) Deficiency causes dry rashes, hair loss, weak immune system, increased risk of infection, delayed wound healing, osteoporosis, low bone mineral density, and issues related to vitamin deficiencies (some vitamins are fat soluble, and without enough fat those vitamins cannot be absorbed to help the body function properly and stay healthy), and risk of cardiovascular disease (heart disease). (+) Excess causes weight gain, obesity, intolerance for exercise, shortness of breath, fatigue, insomnia (difficulty sleeping), constipation, stomach cramps, stomach pain, diarrhea, gas or farting, cardiovascular disease (heart disease), fatty liver disease, type 2 diabetes, high blood pressure, high cholesterol, liver disease, sleep apnea, osteoarthritis, and cancer. | Note: Different oils have different smoke points, some oils more capable of withstanding heat than others. Oils reaching temperatures above their smoke point disrupts the chemical structure of the oil, causing the formation of free radicals, which may cause health problems and diseases in addition to creating a burnt or unpleasant taste. High temperature oils are best for sautéing, stir-frying, searing, grilling, roasting, and baking. Low temperature oils are excellent for drizzling, dips, and salad dressings. Oil Smoke Point Avocado Oil (refined) 520°F Avocado Oil (unrefined) 480°F Canola: 475°F Olive Oil (refined): 465°F Soybean Oil: 450°F Peanut Oil: 450°F Sunflower Oil (refined): 450°F Corn Oil: 400°F Olive Oil (extra virgin): 350°F (not for high heat cooking) Sunflower Oil (unrefined): 320°F (not for high heat cooking) Flaxseed Oil: 225°F (not for high heat cooking) Unsaturated Fats has 2 types: 1. Monounsaturated fats from oils (olive, peanut, and canola), nuts (almonds, hazelnuts, pecans, pistachios, walnuts), seeds (sesame, sunflower, pumpkin), and avocado. 2. Polyunsaturated fats are the sources of omega-3 and omega-6 fatty acids and come from oils (sunflower, corn, soybean, flaxseed, algae, canola oil [higher in monounsaturated fat, also good source of polyunsaturated fat]), edamame, soybeans, walnuts, chia seeds, flaxseed, sunflower seeds, and seaweed and algae (wakame, nori, spirulina, and chlorella). Saturated Fats are from animal products (poultry, pork, beef) and plants (oils [coconut, palm], tahini), dairy products, and baked goods. Trans Fats are from processed foods, fried foods, and baked goods. |
| NUTRIENT AND FUNCTION | SOURCES |
| Fiber 🫀 30 g per day for adults 🍼 Pregnant women should prioritize eating a nutritionally rich diet high in fiber to ease defecation and prevent hemorrhoids. Psyllium husk is a safe fiber to supplement with during pregnancy. Soluble fiber dissolves in water and forms a gel-like substance in the colon, may reduce blood cholesterol and sugar, and helps the body improve blood glucose control, which can aid in reducing risk for diabetes. Insoluble fiber does not dissolve in water and passes through the digestive system without being digested, and absorbs water into stools to form a softer BM which allows easier passing with less strain on the bowels. Fiber adds volume and mass to the stool that absorbs water which soften the stool and allows for an easier defecation, high fiber foods keep the individual feeling full for longer, lowers cholesterol, decreases risk of hemorrhoids, reduces blood pressure and inflammation, decreases the risk of diabetes, decreases risk of cancer (colon cancer, colorectal cancer) and cardiovascular disease (heart disease), reduces risk of diverticular disease. Diabetes: Soluble fiber particularly may slow the absorption of sugar and improve blood sugar levels. Proper consumption of soluble and insoluble fiber reduces risk of developing type 2 diabetes. (-) Deficiency causes constipation, bloating, hemorrhoids, high cholesterol, frequent hunger, weight gain, unstable blood sugar levels, , irritable bowel syndrome (IBS), diverticulitis, cardiovascular disease (heart disease), and cancer. (+) Excess causes feeling too full, gas or farting, constipation, diarrhea, stomach cramps, upset stomach, loss of appetite, weight gain, weight loss, and dehydration. | High: Raw organic oats, beans (chickpeas [garbanzos], pinto, edamame, soybeans, white, black, navy, northern, kidney, lima), legumes (lentils, split peas, mung beans), and fresh organic fruit (avocado, passion fruit, guava, sapodilla). Medium: Seeds (chia, flax, pumpkin, squash), fresh organic vegetables (kale, Winter squash [pumpkin, butternut squash, acorn squash], sweet potato, taro, artichoke), fresh organic fruit (elderberries, raspberries, blackberries, blueberries, strawberries, gooseberries, banana, pear, apple, soursop, kiwi, pomegranate, durian, sugar apple, guava, tamarind), and psyllium husk. Low: Cooked organic oatmeal, organic oat bran, cooked quinoa, cooked wild rice, cooked amaranth, raw white button mushrooms, cooked shiitake mushrooms, tahini, nuts (almonds, pistachios, macadamia, pecans, pine nuts, chestnuts, hazelnuts, peanuts, brazil nuts), sunflower seeds, fresh organic vegetables (spinach, cabbage, dandelion greens, beet greens, beets, sweet corn, broccoli, cauliflower, full length carrots, white potato, brussel sprouts, banana peppers, serrano peppers, okra, nopales, asparagus, kohlrabi, lotus root, bamboo shoots), and dried coconut. |
| NUTRIENT AND FUNCTION | SOURCES |
| Protein 🧠🫀🫁🛡️🤌🦰💅 40 g to 60 g per day for adults For every 30 lbs of body weight, an individual needs approximately 11 g of protein. For example, 110 lbs. needs at least 40 g per day Responsible for catalyzing metabolic reactions, DNA replication, responding to stimuli, providing structure to cells and organisms, and transporting molecules from one location to another. Amino acids are required for the synthesis of protein. Omnivores and carnivores get many of them from meats. Vegetarians and Vegans obtain amino acids from quinoa, legumes, beans, nuts, and seeds. Amino acids increase energy, increase strength and muscle from exercising, create antibodies to boost immunity and fight sickness and infection, form collagen, assist with calcium absorption, produce enzymes, move oxygen through the bloodstream to be distributed throughout the body, and maintain blood sugar levels, and benefits those with diabetes. (-) Deficiency causes hunger, fatigue, weakness, prone to illness, frequent illness, muscle loss, cramps, bruising, swelling of the body or ankles, brittle hair and nails, fatty liver, mood changes. (+) Excess causes weight gain, elevated blood lipids, kidney disease, orcardiovascular disease (heart disease). | High: Raw organic oats, raw buckwheat, beans (edamame, soybeans), and legumes (lentils, split peas). Medium: Sprouts (soybean, pea), raw organic oat bran, raw quinoa, beans (pinto, chickpeas [garbanzo], white, black, navy, kidney, northern, lima, fava), and mung beans. Low: Sprouts (lentil, kidney, mung bean), cornmeal (grits), cooked amaranth, cooked quinoa, cooked organic oat bran, cooked buckwheat, raw mushrooms (portobello, white button), seeds (chia, flax, pumpkin, squash, sunflower, safflower, hemp, lotus), nuts (roasted cashews, pistachios, almonds, macadamia, pecans, walnuts, hazelnuts, chestnuts, peanuts, hickory, pine nuts, ginkgo, leeched and processed acorns), seeds (chia, flax, hemp, sunflower), fresh organic vegetables (spinach, kale, mustard greens, broccoli, brussel sprouts, asparagus, raw heart of palm, white potato, red potato, sweet potato, taro, raw spirulina, raw arrowroot), fresh organic fruit (avocado, goji berries, pomegranate, passion fruit, sugar apple, durian, tamarind), and unsweet refrigerated soy milk. Very low: Sprouts (radish, alfalfa), raw cremini mushroom, cooked shiitake mushroom, fresh organic vegetables (cabbage, malabar spinach, mustard greens, turnip greens, dandelion greens, beet greens, beets, pumpkin flowers, Winter squash [pumpkin, butternut squash, acorn squash], raw Summer squash [zucchini, straightneck, crookneck], taro, bell pepper, banana pepper, okra, cooked nopales, cooked edible purslane, raw garden cress, raw lotus root), fresh organic fruit (raspberries, blackberries, gooseberries, black currants, sweet cherries, lychee, peach, apricot, kiwi, jackfruit, soursop, guava, cooked plantain), and laver seaweed. |
| MINERAL AND FUNCTION | SOURCES |
| Sodium 🧠 Do not exceed 2,300 mg per day for adults Most important nutrient for regulating electrolytes. Necessary for transmission of nerve impulses, muscle function, metabolic regulation. cellular homeostasis, maintaining plasma, fluids, and electrolytes, maintaining body pH, and regulating blood pressure. Humans are 80% water! Salt is necessary to properly retain water, allowing the body to maintain fluid stability inside and outside of cells. (-) Deficiency, known as hyponatremia, causes nausea, vomiting, headaches, confusion, fatigue, drowsiness, dizziness when standing up, muscle weakness, muscle spasms, muscle cramps, restlessness, irritability, loss of appetite, seizures, coma, or death. Older people are more prone to hyponatremia due to medicines or medical problems. (+) Excess, known as hypernatremia, causes confusion, muscle twitching, bleeding in or around the brain, seizures, coma, or death. Hypernatremia can be caused by excessive dehydration, excessive diarrhea, kidney dysfunction, diuretic medications or supplements, diabetes mellitus, or arginine vasopressin resistance. | Iodized salt, Himalayan salt, salted snacks, canned goods, processed foods, sauces, condiments, and seaweeds (dulse, nori, wakame, kombu, kelp, etc.). |
| NUTRIENT AND FUNCTION | SOURCES |
| Sugar 🧠🫁🛡️ 30 g per day for adults Provides energy source that the body stores in the liver and muscle tissues, the body breaks down carbohydrates into glucose, which enters the bloodstream. Some glucose is essential for the brain, central nervous system, and red blood cells to function properly. Carbohydrates are also broken down by the body into glucose (glucose is a type of sugar), which enters the bloodstream and is essential for brain, central nervous system, and red blood cell function. Proper sugar levels maintain muscle mass. Sugar causes a surge of dopamine in the brain that may program sugar cravings. If teeth are not brushed, sugars in the mouth may fuel the production of acid that erodes tooth enamel leading to tooth decay and cavities. (-) Deficiency causes hypoglycemia, weakened immune system, nutrient deficiencies, headaches, fatigue, muscle weakness, difficulty exercising, irritability, anxiety, depression, seizures, (+) Excess causes abnormal gut flora, frequent hunger and weight gain, joint and internal inflammation, and liver damage. | Some fortified whole grain cereals (Grape Nuts is vegan, ½ cup has only 5g sugar; Many cereals may not be vegan, check value of nutritional content), lima beans, split peas, cooked shiitake mushrooms, chestnuts, fresh organic vegetables (cabbage, beets, sweet corn, full length carrots, Winter squash [pumpkin, butternut squash, acorn squash], sweet potato, bell pepper, raw chicory root), fresh organic fruit, organic juice, sweet nut milk, sweet vegan yogurts, beet sugar, coconut sugar, organic sugar, certified vegan sweeteners (molasses, confectioner’s, cane sugar), brown rice syrup, maple syrup, date syrup, monk fruit sweetener, and agave nectar. Note: Organic sugar, organic cane sugar, organic confectioners sugar, organic molasses, and organic brown sugar are vegan friendly. Avoid the ingredients “sugar”, “cane sugar”, “molasses”, and “brown sugar”, which may have bone char. |
| NUTRIENT AND FUNCTION | SOURCES |
| Water 🍼🧠🫀🛡️🤌🦰💅👁️ 11.5 cups per day for adults (amount varies depending on size, weight, age) Drink plenty of water throughout the day, living human brains are 73% water, 15% to 20% fat, 8% to 10% protein, and 2% to 3% carbohydrates. Eyes have a 98% water content. The body needs salt to absorb and retain the water we drink. Water is necessary for the body to function correctly and to properly digest food. Drinking plenty of water throughout the day improves cognitive function and mood, is essential for proper cell function, regulates body temperature, supports digestion, maintains healthy skin, helps the body flush out toxins and waste products through urine and sweat, and decreases risk for bladder cancer. | Fresh organic vegetables (spinach, lettuce, cabbage, broccoli, cauliflower, zucchini, eggplant, radish, sweet potato, bell pepper, serrano pepper, banana pepper, sweet pepper, cooked nopales, celery, cucumber, tomato, bok choy, watercress), fresh organic fruit (avocado, strawberries, raspberries, blackberries, blueberries, gooseberries, cherries, lychee, loquat, grapes, pomegranate, apricot, plum, peach, apple, pineapple, sugar apple, cantaloupe, honeydew melon, papaya, guava, sapodilla, persimmon), organic juice, unsweet refrigerated nut milk (almond, soy), and coconut milk. |
Vitamin Functions
Vitamins are generally more susceptible to degradation by heat, acidity (citrus, vinegar), light, and air.
| VITAMIN AND FUNCTION | SOURCES |
| Vitamin A (Retinol) 🍼🛡️🤌👁️ and Beta Carotene Fat soluble vitamin 900 mcg per day for adults. Do not exceed 3,000 mcg. Drink plenty of water, eyes have a 98% water content. Vitamin A is sourced from plants and animals and is more potent than beta carotene. Excessive vitamin A has negative side effects and is easy to achieve for vegans. Beans, whole grains, nuts, and seeds are good choices for calories and nutrients to balance vitamin A for each day. Beta carotene is a provitamin that the body turns into vitamin A as the body demands it. Excess beta carotene is either stored in the body’s fatty tissues or excreted through bowel movements. Necessary for normal vision, healthy eyes, skin cell regeneration, healthy immune system, and reproduction. (-) Deficiency causes diarrhea or inability to see in low light. (+) Excess causes headache, nausea, loss of appetite, blurred vision, dizziness, ataxia (coordination loss), drowsiness, abnormal alertness, abnormal state of consciousness, muscle aches, hair loss, or oily hair. Extreme cases of Vitamin A excess causes carotenemia, which may turn the skin yellow to yellow-orange, and reducing vitamin A and beta carotene intake eliminates the symptoms. | High: Fresh organic vegetables (spinach, beet greens, turnip greens, mustard greens, sweet potato [contains beta carotene which is converted by body into Vitamin A], Winter squash [pumpkin, butternut squash, acorn squash]). Medium: Fresh organic vegetables (dandelion greens, romaine lettuce, organic full length carrots, carrot juice, bok choy), cantaloupe, and some unsweet soy milk (Silk refrigerated unsweet soy milk). Low: Fresh organic vegetables (cabbage, red leaf lettuce, butterhead lettuce, cooked pumpkin flowers, broccoli, Summer squash [zucchini, straightneck, crookneck], brussel sprouts, asparagus, leeks, raw garden cress), and fresh organic fruit (apricot, persimmon, passion fruit, papaya, guava, cooked plantains). Very low: Beans (edamame, soybeans, lima), fresh organic vegetables (kale, arugula, bell pepper, serrano pepper, banana pepper, raw okra, cooked nopales, raw cilantro), fresh organic fruit (avocado, plum, papaya), and laver seaweed. |
| VITAMIN AND FUNCTION | SOURCES |
| Vitamin(s) B Water soluble vitamins Necessary for cell metabolism. Keeps the body’s nerve and blood cells healthy and helps create and preserve DNA. Note: There are other forms of Vitamin B, below are the forms of Vitamin B deemed necessary by the FDA. | (See specific B vitamins below) |
| Vitamin B1 (Thiamin) 🧠🫀👁️ Water soluble vitamin 1.2 mg per day for adults Drink plenty of water, eyes have a 98% water content. Converts glucose into energy and has a role in nervous system function. (-) Deficiency causes loss of sensation in the extremities, symptoms of heart failure including swelling of the hands or feet, chest pain related to ischemia, feelings of vertigo, double vision, and memory loss. (+) Excessive levels of Thiamin are rare in the United States and difficult to achieve, as the body urinates what is unused of all B vitamins. Extreme excess causes headache, upset stomach, muscle weakness, palpitations and irregular heartbeat, hypotension, convolutions, and blue lips. | High: Kidney bean sprouts, some fortified whole grain cereals (Grape Nuts), cornmeal (grits), raw organic oats, and fresh organic fruit (durian, tamarind). Medium: Sprouts (soybean, mung), raw quinoa, wheat germ, organic oat bran, beans (pinto, edamame, soybeans, white, black, navy, kidney, northern, lima), legumes (lentils, mung beans), nuts (macadamia, pistachio, pine nuts, hickory), seeds (flax, sunflower, hemp), tahini, fresh organic asparagus, and fresh organic tamarind. Low: Lentil sprouts, cooked quinoa, organic oatmeal, beans (chickpeas [garbanzos], fava), raw white button mushrooms, cooked mushrooms (oyster, maitake), nuts (roasted cashews, pecans, brazilnuts, hazelnuts, ginkgo), seeds (chia, lotus), fresh organic vegetables (spinach, dandelion greens, mustard spinach, beet greens, sweet corn, full length carrots, broccoli, brussel sprouts, butternut squash, acorn squash, artichokes, white potato, red potato, sweet potato, taro, okra, banana pepper, raw bamboo shoots, raw lotus root, raw arrowroot, spirulina), and fresh organic fruit (avocado, elderberries, pomegranate, pineapple, soursop, sugar apple, jackfruit, guava, cooked plantain). Very low: Mung bean sprouts, cooked wild rice, raw cremini mushrooms, cooked mushrooms (portobello, morel, tree ear), nuts (almonds, walnuts), seeds (pumpkin, squash, raw lotus seeds), fresh organic vegetables (cabbage, cooked pumpkin flowers, cooked malabar spinach, beets, pumpkin, eggplant, bok choy, raw kohlrabi, serrano peppers), fresh organic fruit (black currants, gooseberries, kiwi, apricot, plum, cantaloupe, persimmon, honeydew melon), and laver seaweed. |
| Vitamin B2 (Riboflavin) 🤌🦰👁️ Water soluble vitamin 1.3 mg per day for adults Drink plenty of water, eyes have a 98% water content. Necessary for energy production, helps vision and skin health. (-) Deficiency causes fatigue, slowed growth, swollen throat, itchy red eyes, blurred vision, eye fatigue, cataracts, sensitivity to light, depression, cracked skin, itching, dermatitis around the mouth, hair loss, reproductive issues, anemia, skin rash, scaly skin, digestive problems, swollen magenta-colored tongue, and liver degeneration. (+) Excessive levels of Riboflavin are rare in the United States and difficult to achieve, as the body urinates what is unused of all B vitamins. Extreme excess causes itching, hives, swelling of the face, lips, tongue, or throat, difficulty breathing, burning or prickling sensations, diarrhea, frequent urination, yellow or orange urine, also known as flavinuria, sensitivity to light, and numbness. | High: Some unsweet soy milk (Silk refrigerated unsweet soy milk), uncooked buckwheat. Medium: Kidney bean sprouts, cornmeal (grits), edamame, soybeans, almonds, raw mushrooms (portobello, cremini, white button), cooked mushrooms (oyster, shiitake), fresh organic vegetables (spinach, beet greens, taro, artichoke, asparagus, spirulina), fresh organic fruit (avocado, sugar apple, passion fruit, durian). Low: Sprouts (soybean, pea, lentil, mung bean), some fortified whole grain cereals (Grape Nuts), cooked quinoa, wild rice, organic oat bran, raw organic oats, beans (chickpeas [garbanzos], pinto, white, black, navy, kidney, lima, fava), legumes (lentils, split-peas, mung beans), tahini, cooked mushrooms (morel, maitake, chanterelle), safflower seeds, fresh organic vegetables (kale, dandelion greens, mustard spinach, beets, broccoli, Winter squash [pumpkin, butternut squash, acorn squash], Summer squash [zucchini, straightneck, crookneck], sweet potato, bell pepper, brussel sprouts, cooked edible purslane, lotus root, raw bamboo shoots, garden cress), fresh organic fruit (avocado, lychee, soursop, tamarind), and laver seaweed. Very low: Alfalfa sprouts, cooked amaranth, organic oatmeal, nuts (roasted cashews, pistachios, macadamia, pecans, hazelnuts, pine nuts, leeched and processed acorns), seeds (chia, flax, sunflower, hemp, raw lotus seeds), fresh organic vegetables (cooked pumpkin flowers, cooked pumpkin leaves, cooked malabar spinach, turnip greens, white potato, red potato, radishes, kohlrabi, bok choy, raw arrowroot, raw watercress), fresh organic fruit (elderberries, blueberries, blackberries, raspberries, acerola [tart cherry], peaches, pineapple, kiwi, pomegranates, black currants, pears, persimmon, sapodilla, papaya, prickly pear, guava, cooked plantain). |
| Vitamin B3 (Niacin)🤌 Water soluble vitamin 16 mg per day for adults Note: Unlike other B-vitamins, niacin can withstand heat and most is still viable after being cooked. Essential for the body to convert carbohydrates, fat and alcohol into energy. Maintains skin health and supports the nervous system and digestive system. (-) Niacin deficiency causes pellagra, a condition that causes a dark, sometimes scaly rash to develop on skin areas exposed to sunlight, bright redness of the tongue, constipation, diarrhea, depression, and headache. (+) Excessive levels of Niacin are rare in the United States and difficult to achieve, as the body urinates what is unused of all B vitamins. Extreme excess causes itching, severe skin flushing combined with dizziness, liver damage, fast heartbeat, and stroke. | High: Some fortified whole grain cereals (Grape Nuts), raw buckwheat. Medium: Pea sprouts, cornmeal (grits), raw mushrooms (portobello, white button), cooked mushrooms (oyster, cremini, maitake), ginkgo nuts, and fresh organic fruits (avocado, passion fruit). Low: Sprouts (soybean, radish, lentil), rice bran, wild rice, raw organic oats, beans (edamame, soybeans, navy, kidney, northern, lima, fava), legumes (lentils, split-peas, mung beans), cooked mushrooms (morel, fungi cloud ear, chantarelle), nuts (almonds, chestnuts, pine nuts), seeds (chia, hemp, sunflower, pumpkin, squash), tahini, fresh organic vegetables (mustard spinach, full length carrots, sweet corn, asparagus, Winter squash [pumpkin, butternut squash, acorn squash], white potato, red potato, sweet potato, artichokes, bell pepper, sweet pepper, serrano pepper, banana pepper, okra, raw arrowroot, garden cress, spirulina), fresh organic fruit (durian, soursop, peaches, tamarind, jackfruit, cantaloupe, lychee, sugar apple, guava, cooked plantain). Very low: Raw organic oat bran, cooked quinoa, organic oatmeal, beans (chickpeas [garbanzos], snow peas), cooked shiitake mushrooms, nuts (macadamia, hazelnuts, leeched and processed acorns), seeds (flax, safflower), fresh organic vegetables (cooked pumpkin flowers, cooked pumpkin leaves, turnip greens, kale, spinach, beet greens, beets, broccoli, taro, brussel sprouts, kohlrabi, eggplant, bok choy, cooked edible purslane), fresh organic fruit (blueberries, strawberries, elderberries, kiwi, pomegranates, plum, pineapple, sapodilla), and laver seaweed. |
| Vitamin B5 (Pantothenic acid) Water soluble vitamin 5 mg per day for adults Necessary to metabolize carbohydrates, proteins, fats and alcohol as well as produce red blood cells and steroid hormones. (-) Deficiency causes fatigue, insomnia (difficulty sleeping), depression, irritability, vomiting, stomach pains, burning feet, and upper respiratory infections. (+) Excessive levels of Thiamin are rare in the United States and difficult to achieve, as the body urinates what is unused of all B vitamins. Extreme excess causes stomach upset and mid diarrhea. | High: Raw organic oats, raw buckwheat, mushrooms (shiitake, white button), and fresh organic avocado. Medium: Legumes (lentils, split peas), seeds (sunflower, safflower), organic oat bran, raw mushrooms (white button, cremini, tree ear, portobello), organic sweet potato, and fresh organic cooked plantain. Low: Sprouts (lentil, soybean, radish, mung), organic oatmeal, cornmeal (grits), beans (chickpeas [garbanzos], pinto, edamame, soybeans, white, black, northern, lima, fava), mung beans, cooked mushrooms (oyster, shiitake), nuts (walnuts, chestnut), seeds (flax, sunflower), fresh organic vegetables (turnip greens, turnips, chicory greens, beet greens, beets, sweet corn, broccoli, cauliflower, acorn squash, butternut squash, artichoke, asparagus, okra, brussel sprouts, full length carrot, white potato, taro, banana pepper, raw spirulina, raw lotus root), and fresh organic fruit (raspberries, blackberries, cranberries, black currants, pomegranates, pineapple, guava, apricot, kiwi, sugar apple, soursop, carambola [starfruit], acerola [tart cherry], papaya, honeydew melon, durian, jackfruit, sapodilla). Very low: Alfalfa sprouts, wild rice, tahini, nuts (macadamia, pistachios, almonds, pecans, hazelnuts), seeds (pumpkin, squash, lotus), fresh organic vegetables (kale, spinach, cabbage, mustard spinach, kohlrabi, pumpkin, Summer Squash [zucchini, straightneck, crookneck], radishes, bok choy, raw bamboo shoots, raw chicory roots, cooked nopales), fresh organic fruit (strawberries, blueberries, elderberries, plum, cantaloupe, peach, dates, figs, tamarind), and laver seaweed. |
| Vitamin B6 (Pyridoxine) 🧠🛡️🤌 Water soluble vitamin 1.7 mg per day for adults Autoimmune disorders, some epilepsy medications, and alcohol dependence can cause Vitamin B6 deficiency. Necessary for protein and carbohydrate metabolism, the formation of red blood cells and certain brain chemicals. It influences brain processes and development, nervous system function, immune function, and steroid hormone activity. (-) Deficiency causes anemia, nausea, itchy rashes, scaly skin on the lips, cracks at the corners of the mouth, swollen tongue, depression, confusion, weak immune system, seizures, mental status changes, skin conditions, microcytic anemia, glossitis, dermatitis with cheilosis, and electroencephalographic abnormalities (+) Excessive levels of Pyridoxine are rare in the United States and difficult to achieve, as the body urinates what is unused of all B vitamins. Extreme excess causes ataxia (coordination loss), painful and disfiguring skin lesions, and tingling, burning or numbness, most often in the hands or feet. | High: Some fortified whole grain cereals (Grape Nuts). Medium: Raw buckwheat, cornmeal (grits), beans (soybeans, edamame, pinto, lima), lentils, nuts (pistachios, chestnut) seeds (sunflower, safflower), fresh organic vegetables (spinach, cabbage, white potato, sweet potato, banana pepper, serrano pepper, taro, raw arrowroot), and fresh organic fruit (avocado, elderberries, sugar apple. jackfruit, durian, cooked plantain). Low: Sprouts (soybean, kidney bean, lentil), some unsweet soy milk (Silk refrigerated unsweet soy milk), cooked amaranth, cooked quinoa, raw organic oats, raw organic oat bran, beans (chickpeas [garbanzos], navy), raw portobello mushrooms, cooked shiitake mushrooms, nuts (walnuts, hazelnuts, leeched and processed acorns), seeds (hemp, lotus), fresh organic vegetables (mustard spinach, turnip greens, turnips, dandelion greens, beet greens, beets, butternut squash, acorn squash, brussel sprouts, broccoli, peas, bell peppers, okra, artichoke, bok choy, lotus root, raw chicory root), and fresh organic fruit (pineapple, passion fruit, persimmon, honeydew melon, loquats, lychee, guava). Very low: Sprouts (radish, mung bean), beans (white, black, kidney, fava), legumes (split-peas, mung beans), tahini, raw mushrooms (white button, cremini), nuts (roasted cashews, macadamia, almonds, pecans), seeds (flax, pumpkin, squash), fresh organic vegetables (cooked pumpkin flowers, kale, butterhead lettuce, sweet corn, pumpkin, Summer squash [zucchini, straightneck, crookneck], garden cress, bamboo shoots, cooked nopales, cooked edible purslane, watercress), fresh organic fruit (raspberries, blackberries,, strawberries, blueberries, black currants, gooseberries, cranberries, plum, pomegranate, peach, cantaloupe, soursop, apricot, dates, figs, tamarind, sapodilla, papaya, kiwi, prickly pears), and laver seaweed. |
| Vitamin B7 (Biotin) 🤌🦰💅 Water soluble vitamin 30 mcg per day for adults Necessary for energy metabolization of carbohydrates, fats, and amino acids, the building blocks of protein. fat and glycogen synthesis, strengthening hair and nails, High biotin intake can contribute to raised blood cholesterol levels. (-) Biotin deficiency is rare in the United States, and causes thinning hair, skin infection, scaly skin rashes around the eyes, nose, mouth, and anus, brittle nails, high levels of acid in the blood and urine, nervous system disorders, or seizures. Infants show symptoms of biotin deficiency with weak muscle tone, sluggishness, and delayed development. (+) Excessive levels of Biotin are rare in the United States and difficult to achieve, as the body urinates what is unused of all B vitamins. Extreme excess causes stomach ache, excessive thirst, frequent urination, and insomnia (difficulty sleeping). | High: Almonds and hazelnuts. Medium: Organic muesli, organic oatmeal, walnuts, and cooked mushrooms (shiitake, maitake). Low: Alfalfa sprouts, beans (chickpeas [garbanzos], edamame, soybeans, green peas, kidney, fava), legumes (lentils, split-peas, mung bean), nuts (roasted cashews, pistachios, macadamia, pecans, chestnut), seeds (hemp, lotus, squash, lotus), raw organic oats, raw amaranth, fresh organic vegetables (spinach, broccoli, cauliflower, sweet corn, okra, sweet potato), and fresh organic fruit (durian, avocado, yuzu). |
| Vitamin B9 (Folate or Folic Acid) 🫀🫁🤌 Water soluble vitamin 400 mcg per day for adults Note: Folic acid is synthesized. Folate is natural. 🍼 NECESSARY FOR PREGNANT WOMEN. Note: High doses of folate can mask Vitamin B12 deficiency. Low levels of B12 is common with some vegans, and causes health conditions and eventually death. Be sure to take the recommended daily value for both B9 and B12! Vitamin needed to form red blood cells, which carry oxygen around the body. It helps the development of the fetal nervous system, as well as DNA synthesis. Necessary for cell division and cell growth. Women of child-bearing age need a diet rich in folate for this reason. (-) Deficiency causes pale skin, decreased appetite, irritability, lethargy or lack of energy, weakness, anemia, diarrhea, smooth and tender tongue, shortness of breath, increased risk of cardiovascular disease (heart disease), palpitations and irregular heartbeat, difficulty concentrating. (+) Excessive levels of Folate and Folic Acid seldom occur, as the body urinates what is unused of all B vitamins. Extreme excess causes nausea, stomach upset, bloating, gas or farting, diarrhea, irritability, confusion, behavior changes, skin disorders, seizures, and insomnia (difficult sleeping). | High: Pea sprouts, some fortified whole grain cereals (Grape Nuts), beans (chickpeas [garbanzos], edamame, soybeans, white, black, kidney, navy, northern, fava), legumes (lentils, mung beans), fresh organic fresh organic vegetables (mustard spinach, turnip greens, spinach, broccoli, asparagus, artichoke, raw arrowroot), and fresh organic avocado. Medium: Sprouts (soybean, lentil), raw organic oats, cooked quinoa, beans (green peas, lima), split-peas, fresh organic vegetables (turnip greens, kale, beets, brussel sprouts, okra), and fresh organic guava. Low: Sprouts (mung bean, radish), raw buckwheat, raw organic oat bran, wild rice, cooked millet, beans (snow peas, lima), chestnuts, seeds (sunflower, safflower), tahini, fresh organic vegetables (cooked pumpkin flowers, cooked malabar spinach, cabbage, butterhead lettuce, sweet corn, green cauliflower, Winter squash [pumpkin, butternut squash, acorn squash], Summer squash [zucchini, straightneck, crookneck], white potato, red potato, bell pepper, banana pepper, leeks, heart of palm, garden cress), and fresh organic fruit (pomegranates, blackberries, strawberries, papaya, sugar apple, jackfruit, cantaloupe, sapodilla). Very low: Laver seaweed. |
| Vitamin B12 (-cobalamin) 🧠 Water soluble vitamin 2.4 mcg per day for adults B12 Absorption Interaction: Goldenseal, licorice root, mint, acid reflux medication, and diabetes medication may affect B12 absorption. Maintains blood and nerve health, prevents megaloblastic anemia (blood condition that causes fatigue and weakness), helps make DNA, required for healthy red blood cell formation, required for the nervous system’s development and, myelination, and function, vital for protein metabolism, necessary for a healthy pregnancy, decreased macular degeneration, necessary for function and development of brain and nerve cells. (-) Deficiency causes nausea, decreased appetite, diarrhea, indigestion, mouth sores, mouth ulcers, bleeding gums, weight loss, headaches, memory problems, confusion, difficulty concentrating, depression, irritability, fatigue, lethargy, weak muscles, decreased muscle mass, ataxia (coordination loss), low tolerance for exercise, shortness of breath, palpitations or irregular heartbeat, fast heartrate, pernicious anemia, loss of sensation, nerve damage (can become permanent in not corrected), numbness, tingling in the hands or feet, difficulty walking, smooth and tender tongue, pale skin, vision problems, and death. Note: B12 must be supplemented within 6 months of deficiency or nerve damage may be permanent (+) Excessive levels of Cobalamin are rare in the United States and difficult to achieve, as the body urinates what is unused of all B vitamins. Extreme excess causes fatigue, muscle weakness, nausea, vomiting., diarrhea, and frequent headache. B12 excess can also be caused by life threatening conditions such as prostate cancer, liver disease, myeloproliferative disorders, haptocorrin production, chronic myelogeneous leukemia, promyelocytic leukemia, polycythemia vera, and hypereosinophilic syndrome. | B12 DEFICIENCY COULD LEAD TO GUM DISEASE, BLEEDING GUMS, TOOTH LOSS, FRACTURES OR BROKEN BONES, PERMANENT NERVE DAMAGE, AND DEATH. READ MY EXPERIENCE: Upon turning vegan, with instinct I switched from dairy milk to soy milk, which usually has a percentage of Vitamin B12 (check nutritional data). At one point I decided to switch to almond milk instead, which has no B12. For a year I had 0% B12 intake on most days. AI conversations taught me that B12 is essential to properly function and without it I would die. My lethargy, abnormal headaches, and uncomfortable red, thin gums were evident over time and it seemed deficiency was the culprit. I bought a box of Silk shelf stable soy milk, my first “dose” had me feeling flushed, fragile, and nauseous, and I had to lay down and rest for 30 minutes. Four weeks of taking the suggested serving size of soy milk before bed helped me acclimate to having no side effects from B12. My gums healed after 6 months of consistent vitamin B12 each day. I feel much stronger, have no headaches, and am fully cognitively functional. FORMS OF B12 Methylcobalamin Adenosinecobalamin Cyanocobalamin (has cyanide, I do not suggest!) Hydroxocobalamin High: Unsweet soy milk, raw buckwheat, and nutritional yeast. Medium: Some fortified whole grain cereals (Many cereals may not be vegan, check value of nutritional content and avoid “sugar”, “cane sugar”, “molasses”, and “brown sugar” for bone char potential sweeteners.), raw mushrooms (white button, cremini), cooked portobello, almonds, fresh organic vegetables (beet greens, spinach, raw spirulina), and fresh organic fruit (avocado, sugar apple, durian, passion fruit). Note: Organic sugar, organic cane sugar, organic confectioners sugar, organic molasses, and organic brown sugar are vegan friendly. Low: Sprouts (soybean, lentil, pea, mung bean), cornmeal (grits), cooked quinoa, wild rice, raw organic oats, raw organic oat bran, beans (chickpeas [garbanzos], green beans, snow peas, green peas, pinto, white, black, kidney, navy, northern, lima, fava), legumes (lentils, split-peas, mung bean), raw portobello mushrooms, cooked shiitake mushrooms, chestnuts, seeds (sunflower, safflower), fresh organic vegetables (kale, cooked pumpkin leaves, turnip greens, mustard spinach, dandelion greens, broccoli, Winter squash [pumpkin, acorn squash, butternut squash], Summer squash [zucchini, straightneck, crookneck], sweet potato, asparagus, bell peppers, bok choy, taro, brussel sprouts, cooked edible purslane, raw bamboo shoots, raw lotus root, raw garden cress), fresh organic fruit (pomegranate, soursop, tamarind, passion fruit, lychee), nori, and laver seaweed. |
| VITAMIN AND FUNCTION | SOURCES |
| Vitamin C 🧠🫀🤌🦰💅 Water soluble vitamin 90 mg per day for adults Necessary to form blood vessels, cartilage, muscle and collagen in bones, increases iron absorption, vital to the body’s healing process, and strengthens the body’s protection against free radicals. (-) Deficiency causes fatigue, joint pain, brittle bones, slow wound healing, rough and bumpy connective tissue abnormalities, skin, easy bruising and bleeding, internal bleeding, gingivitis, petechiae, gingivitis, red gums, nail and hair deformities, and depression. (+) Excess is very rare, though doses higher than 2,000 mg per day may cause nausea, vomiting, stomach upset, stomach cramps, gas or farting, bloating, diarrhea, heartburn, headache, fatigue, sleepiness or alternatively insomnia (difficulty sleeping), skin flushing (blushing), and on rare occasions kidney stones. | History: Ancestors boiled water and steeped pine needles for a high dose of vitamin C! High: Kidney bean sprouts, snow peas, fresh organic vegetables (cooked turnip greens, mustard spinach, cabbage, mustard greens, broccoli, cauliflower, brussel sprouts, kohlrabi, sweet potato, taro, bell pepper, sweet pepper, banana pepper, chili pepper, bok choy) and fresh organic fruit (elderberries, strawberries, gooseberries, black currants, acerola [tart cherry], avocado, kiwi, sugar apples, lychee, cantaloupe, pineapple, durian, soursop, passion fruit, lime, lemon, papaya, guava). Medium: Beans (soybeans, edamame, green peas, fava), chestnuts, fresh organic vegetables (kale, spinach, beet greens, dandelion greens, Winter squash [pumpkin, butternut squash, acorn squash], zucchini, okra, white potato, red potato, sweet potato, turnip, raw lotus root, raw garden cress), and fresh organic fruit (raspberries, blackberries, pomegranates, starfruit [carambola], honeydew melon, jackfruit, sapodilla). Low: Sprouts (radish, alfalfa, soybean, pea, lentil, mung bean), cooked lentils, raw green beans, cooked white button mushrooms, ginkgo nuts, fresh organic vegetables (cooked pumpkin flowers, green leaf lettuce, arugula, sweet corn, beets, radish, onion, leeks, jalapeño, raw watercress, raw chicory greens, raw chicory roots, cooked edible purslane, cooked lotus root, cooked nopales), fresh organic fruit (blueberries, cranberries, plum, peach, pear, apple, apricots, persimmon, prickly pear), and laver seaweed. |
| VITAMIN AND FUNCTION | SOURCES |
| Vitamin D 🦴🦷🤌 Fat soluble vitamin 20 mcg per day for adults Required for the body to absorb calcium and phosphorus, both of which are necessary for building bone. Reduces cancer cell growth, helps control infections, and reduces inflammation. (-) Deficiency causes bone pain, increased sensitivity to pain, tingling in the hands or feet, muscle weakness, difficulty walking, fatigue, prone to illness, osteoporosis, anxiety. (+) Excess causes nausea, vomiting, constipation, dehydration, excessive thirst, frequent urination, confusion, lethargy, fatigue, muscle weakness, bone pain, difficulty walking, kidney stones. Vitamin D toxicity may cause hypercalcemia, excessive calcium in the bloodstream. | High: Direct sunlight, raw mushrooms (portobello, cremini, white button), cooked maitake mushrooms, and supplements. Medium: Some fortified unsweet nut milk (Silk unsweet refrigerated soy milk). Low: Cooked mushrooms (portobello, shiitake). |
| VITAMIN AND FUNCTION | SOURCES |
| Vitamin E 🤌 Fat soluble vitamin 15 mg per day for adults Increases the body’s natural collagen production, supports healthy skin, hair, and nails, and strengthens the body’s protection against free radicals. (-) Deficiency causes impaired reflexes and coordination, difficulty walking, and weak muscles. (-) Premature infants with Vitamin E deficiency may develop a serious form of anemia. (+) Excess causes cause bleeding, thyroid problems, weakness, emotional disorders, gastrointestinal problems, breast tenderness, and thrombophlebitis (inflammatory condition that causes abnormal blood clots). | High: Almonds, sunflower seeds, fresh organic avocado, and some unsweet almond milk (Silk refrigerated unsweet almond milk). Medium: Hazelnuts and fresh organic vegetables (spinach, taro, sweet potato). Low: Raw organic oat bran, beans (green peas, pinto, white, black), nuts (pistachios, brazilnuts, pine nuts), fresh organic vegetables (mustard greens, kale, dandelion greens, turnip greens, broccoli, Winter squash [pumpkin, butternut squash, acorn squash], bell pepper, asparagus, garden cress, raw bamboo shoots), and fresh organic fruit (raspberries, blackberries, blueberries, black currants, cranberries, raspberries, pomegranates, persimmon, apricots, peaches, kiwi, guava, cooked plantain). Very low: Cooked amaranth, cooked quinoa, wild rice, cornmeal (grits), snow peas, nuts (walnuts, pecans, chestnuts), fresh organic vegetables (cooked pumpkin leaves, spinach, full length carrots, eggplant, kohlrabi, sweet potato, brussel sprouts, asparagus, olives, banana pepper, serrano pepper, jalapeño pepper, raw spirulina, raw chicory greens), and fresh organic fruit (raspberries, blueberries, gooseberries, black currants, cranberries, plum, apricot, pomegranate, peach, papaya, jackfruit, persimmon, guava). |
| VITAMIN AND FUNCTION | SOURCES |
| Vitamin K 🦴🦷🫀🤌 Fat soluble vitamin 120 mcg per day for adults Necessary for forming blood clots, proper coagulation of the blood, and for healthy bone tissue. Always cook collards rhubarb, and swiss chard. Oxalic acid, a naturally occurring organic acid, is present in a few specific greens and may irritate the digestive system and may interfere with vitamin and mineral absorption when consumed excessively. High amounts of oxalic acid are present in rhubarb, moderate amounts in collards and swiss chard, and lesser amounts in spinach, beet roots, beet greens, and wood sorrel (oxalis). Cooking breaks down 30% to 80% of some of the oxalic acid, making vegetables more digestible. Excess of oxalic acid may cause poisoning, kidney damage, kidney stones, osteoperosis, carpal tunnel syndrome, fibromyalgia, and severe Vitamin C deficiency. Goitrogens: Specific vegetables, such as collards, kale mustard greens, broccoli, and brussel sprouts, contain goitrogens which may interfere with thyroid function when consumed excessively. Normal consumption of foods with goitrogens are typically safe and cooking deactivates 50% to 90% of goitrogens. People with pre-existing thyroid conditions may want to consult a healthcare professional about foods with goitrogens. (-) Deficiency may result in excessive bleeding, poor bone development, osteoporosis, and increased risk of cardiovascular disease (heart disease). (+) Excess is rare in the United States, and causes difficulty swallowing, difficulty breathing, shortness of breath, fainting lightheadedness, wheezing, tightness in chest, irregular breathing, paleness, red skin, skin rash, hives, itching, increased sweating, muscle stiffness, low tolerance for exercise, edema (fluid retention) swelling of eyelids, face, or lips, and enlarged liver. 🍼 (+) Infant symptoms of toxicity are jaundice, hyperbilirubinemia, hemolytic anemia, and kernicterus. | High: Sprouts (mung bean), beans (green peas, snow peas, green beans), leafy greens (raw or cooked kale, raw or cooked spinach, dandelion greens, turnip greens, chicory greens, butterhead lettuce, romaine lettuce, garden cress, water cress, broccoli, cabbage, cooked pumpkin leaves, brussel sprouts, asparagus) and fresh organic fruit (avocado, kiwi, cooked plantain). Medium: Beans (edamame, soybeans, lima), fresh organic vegetables (green leaf lettuce, leeks, green onion, okra, bok choy), and fresh organic fruit (blueberries, blackberries, pomegranate). Low: Alfalfa sprouts, Beans (chickpeas [garbanzos], snow peas, pinto, white, black, navy, kidney), legumes (split-peas, mung beans), nuts (roasted cashews, chestnuts, pine nuts), fresh organic vegetables (arugula, cauliflower, green cauliflower, Winter squash [pumpkin, butternut squash, acorn squash], Summer squash [zucchini, straightneck, crookneck], sweet potato, full length carrots, bell pepper, raw banana pepper, raw serrano pepper, cooked nopales, artichoke, basil, cilantro, chives), and fresh organic fruit (raspberries, cranberries, plums, pears, apples) |
Nutrient and Mineral Functions
Minerals generally withstand high cooking temperatures because they are inorganic substances.
| MINERAL AND FUNCTION | SOURCES |
| Calcium 🦴🦷🧠🫀💅 1,000 mg to 1,300 mg per day for adults The body requires Vitamin D in order to absorb Calcium. Builds healthy and strong bones and teeth, regulates blood pressure, moving muscles, and sending brain signals through nerves to every part of the body. Calcium and phosphorus have an inverse relationship in the body; When one levels of one mineral increase, levels of the other mineral usually decrease. (-) Deficiency causes muscle cramps, paresthesia, difficulty swallowing, feeling faint, anxiety or irritability, osteoporosis, depression, bi-polar disorder, low blood pressure, cataracts, brittle fingernails and bones, prone to bone-related injuries, palpitations and irregular heartbeat, congestive heart failure, renal calcification, brain calcification, seizures, and coma. (+) Excess, known as hypercalcemia, causes nausea, vomiting, constipation, stomach pain, frequent urination, intense thirst, bone pain, muscle aches, muscle cramps, muscle weakness or twitching, headaches, fatigue, forgetfulness, depression, irritability, confusion, difficulty focusing, and fast heartbeat. Hypercalcemia can be diagnosed early with blood tests, and can be caused by primary hyperparathyroidism, cancer, excess Vitamin D, medications, and excessive dehydration. | High: Unsweet nut milk (Silk unsweet refrigerated soy or almond milk. Medium: Edamame, soybeans, leafy greens (spinach, turnip greens, kale, mustard spinach), and fresh organic cooked nopales, and supplements. Low: Sprouts (soybean, pea), cooked amaranth, raw organic oat bran, beans (chickpeas [garbanzo], pinto, green beans, white, black, kidney, navy, lima), legumes (mung beans), almonds, seeds (chia, flax, dried lotus seeds), tahini, leafy greens [beet greens, dandelion greens, malabar spinach), cooked cabbage, Winter squash (pumpkin, acorn squash, butternut squash), Summer squash [zucchini, staightneck, crookneck], broccoli, brussel sprouts, cooked okra, kohlrabi, bok choy, cooked edible purslane, raw watercress, raw roselle), fresh organic fruit (elderberries, blackberries, black currants, sapodilla, tamarind, guava), and unsweet coconut milk. Very low: Sprouts (radish, soybean, kidney, lentil), cooked quinoa, cooked organic oat bran, organic oatmeal, raw buckwheat, beans (snow peas, green peas, lima, fava), split-peas, raw cremini mushrooms, nuts (pistachio, macadamia, walnuts, pecans, hickory, hazelnuts, leeched and processed acorns), seeds (hemp, sunflower, safflower, poppy, pumpkin, squash, lotus), fresh organic vegetables (chicory greens, arugula, butterhead lettuce, beets, cooked pumpkin flowers, pumpkin leaves, sweet potato, white potato, red potato, taro, radish, asparagus, banana pepper, sweet pepper, cooked lotus root, raw bamboo shoots, raw chicory root, rosemary), fresh organic fruit (raspberries, gooseberries, strawberries, avocado, pineapple, kiwi, apricot, pomegranate, sugar apple, limes, dates, loquat, cantaloupe, figs, prickly pear, papaya), and laver seaweed. |
| MINERAL AND FUNCTION | SOURCES |
| Chromium 35 mcg per day for adults Do not exceed 200 mcg (0.2 mg) per day for adults www.hsph.harvard.edu: Heavy metal that effects insulin regulating blood sugar levels and enhances the metabolism of protein, carbohydrates, and lipids. Note: DO NOT SUPPLEMENT, excess is toxic. (-) Deficiency causes confusion, ataxia (coordination loss), reduced response to sugar (glucose) in blood, hyperglycemia (increased blood sugar levels), glycosuria (glucose in urine), glucose intolerance, weight loss, peripheral neuropathy and (nerve disorder of the hands and feet). (+) Excess causes stomach problems, headaches, mood changes, insomnia (difficulty sleeping), weight loss, anemia, rashes, dermatitis, rhabdomyolysis (muscle tissue breakdown that releases damaging protein into blood), thrombocytopenia (low platelet count), liver disease, kidney disease, hypoglycemia (low blood sugar), and renal failure. | Eat a varied and rich diet that frequently cycles different foods daily or every other day. One’s body takes naturally occurring chromium this way. Many vegan foods contain trace amounts of chromium: whole grains (wheat, bran, organic oats, barley, amaranth, cornmeal), fresh organic vegetables (green beans, broccoli, cabbage, potato), fresh organic fruit (plum, apple, peaches, melon), and seaweed (kelp, wakame, dulse, nori). |
| MINERAL AND FUNCTION | SOURCES |
| Copper 🫁🛡️ 900 mcg (0.9 mg) per day for adults *Molybdenum and zinc can reduce the absorption and utilization of Copper. Soft metal that works with iron to help the body form red blood cells, regulates healthy blood vessels, nerves, immune system, and bones. (-) Deficiency causes fatigue, muscle weakness, ataxia (coordination loss), nerve damage, tingling in the hands and feet, loss of sensation in the extremities, increased risk of infection due to decreased number of white blood cells, confusion, irritability, depression, hypopigmentation, hypercholesterolemia, connective tissue abnormalities. and abnormal lipid metabolism. (+) Excess causes yellowing skin, jaundice, nausea, vomiting, diarrhea, abdominal cramps, and liver damage. | High: Soybean sprouts, raw buckwheat, raw organic oats, raw spirulina, beans (edamame, soybeans, chickpeas [garbanzos], white, black, kidney, northern, lima), raw mushrooms (white button, portabella, cremini) cooked mushrooms (morel, shiitake), nuts (roasted cashews, pistachios, brazilnuts, hazelnuts, walnuts, chestnuts), seeds (hemp, sunflower, pumpkin, squash), fresh organic sweet potato, and fresh organic avocado. Medium: Sprouts (pea, kidney bean, lentil, mung), cooked amaranth, beans (navy, pinto), seeds (pumpkin, squash), nuts (pine nuts, pistachios), tahini, fresh organic vegetables (beet greens, beets, pumpkin), and fresh organic fruit (durian, guava). Low: Cooked quinoa, cooked wild rice, some fortified whole grain cereals (Grape Nuts), legumes (split peas, mung beans), nuts (pecans, almonds, macadamia, leeched and processed acorns,) seeds (chia, flax), cooked mushrooms (oyster, chantarelle), fresh organic vegetables (cooked pumpkin flowers, potato, sweet potato, cooked taro, spinach, asparagus), pomegranate, and fresh organic fruit (blackberries, lychee, sugar apple, kiwi, passion fruit, soursop, persimmon), and laver seaweed. |
| MINERAL AND FUNCTION | SOURCES |
| Iodide or Iodine 🧠 150 mcg per day for adults Necessary for healthy metabolism and other important body functions. Thyroid hormones are necessary for thyroid function to develop the brain and bones during pregnancy. (-) Deficiency causes dry and scaly skin, thick and puffy skin, hair loss, coarse and thinning hair, weight gain, hyperthyroidism, goiter, fatigue, muscle weakness, difficulty concentrating, confusion, impaired mental function, hoarseness, slow heartbeat, feeling cold, and constipation. (+) Excess causes stomach pain, burning of the mouth, throat, and stomach, fever, weak pulse, and coma. | High: Seaweed (kelp, wakame, dulse, nori, laver), and iodized salt. Low: Beans (chickpeas [garbanzos], pinto, edamame, soybeans, green peas, white, black, navy, northern, kidney, lima), legumes (lentils, split peas, mung beans). |
| MINERAL AND FUNCTION | SOURCES |
| Iron 🫁 18 mg per day for adults We use iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. Your body also needs iron to make some hormones. (-) Deficiency, known as anemia, causes pale or yellowing skin, hair loss, brittle nails, fatigue, lethargy, unexplainable weakness, shortness of breath, chest pain while active, low tolerance for exercise (due to pain), fast heartbeat, pounding sound in the ears, headache while active, craving ice or clay, and sore or smooth tongue. (+) Excess iron, known as hemochromatosis, can be caused by a genetic disorder know as hereditary hemochromatosis, or from repeated blood transfusions. Symptoms are darkening skin, fatigue, weakness, arthritis, abdominal pain and swelling, joint pain and stiffness, especially in the fingers, jaundice, frequent urination, impotence, loss of sex drive, liver disease, diabetes, palpitations and irregular heartbeat, heart problems, and heart failure. | High: Raw organic oats, edamame, and soybeans. Medium: Cooked amaranth, raw organic oat bran, raw buckwheat, beans (chickpeas [garbanzos], green peas, white, black, kidney, navy, northern, lima), lentils, fresh organic vegetables (spinach, beet greens), and passionfruit. Low: Sprouts (lentil, mung), cooked quinoa, organic oatmeal, beans (pinto, snow peas, fava), legumes (split peas, mung beans), cooked white button mushrooms, tahini, nuts (roasted cashews, pistachios, hazelnut), seeds (chia, flax, hemp, sunflower, pumpkin, squash, safflower, pine nuts), fresh organic vegetables (cooked pumpkin flowers, dandelion greens, mustard spinach, beets, pumpkin, acorn squash, red potato, white potato, sweet potato, taro, artichoke, brussel sprouts, asparagus, bok choy, raw spirulina, raw arrowroot), and fresh organic fruit (elderberries, black currants, goji berries, sugar apple, soursop, tamarind, sapodilla). Very low: Wild rice, green beans, cooked mushrooms (portobello, shiitake), nuts (almond, walnuts, pecans, brazilnuts, hickorynuts, chestnuts, ginkgo, macadamia), lotus seeds, fresh organic vegetables (kale, turnip greens, beet greens, cabbage, malabar spinach, raw pumpkin leaves, sweet corn, broccoli, butternut squash, bell pepper, sweet pepper, banana pepper, zucchini, squash (straightneck, crookneck), kohlrabi, roselle, raw okra, raw or cooked edible purslane, olives, cooked nopales, cooked garden cress, raw lotus root, raw chicory root, raw bamboo shoots), fresh organic fruit (raspberries, blackberries, blueberries, gooseberries, sweet cherries, avocado, pomegranate, pineapple, apricot, kiwi, durian, guava, cooked plantain), and laver seaweed. |
| MINERAL AND FUNCTION | SOURCES |
| Magnesium 🫀🛡️ 350 mg to 400 mg per day for adults * Safe when taken appropriately. May cause stomach upset, nausea, vomiting, diarrhea, and other side effects in certain individuals. Necessary for protein synthesis, muscle and nerve function, blood glucose control, blood pressure regulation, energy production, oxidative phosphorylation, glycolysis, bone density and strength, DNA repair, regulates immune system, and maintains a healthy heartbeat. (-) Deficiency causes weakness, depression, high blood pressure, and cardiovascular disease (heart disease). (+) Excess causes palpitations and irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and death. | High: Raw buckwheat, raw organic oats, raw organic oat bran, seeds (hemp, pumpkin, squash), and fresh organic spinach. Medium: Soybean sprouts, cooked quinoa, cooked amaranth, cooked buckwheat, cornmeal (grits), beans (pinto, edamame, soybeans, green peas, white, black, navy, northern, lima), mung beans, brazilnuts, seeds (chia, flax, sunflower, sesame, safflower), artichoke, beet greens, and fresh organic fruit (tamarind, prickly pear). Low: Sprouts (pea, kidney, radish, lentil, mung), some whole grains, wild rice, cooked organic oat bran, organic oatmeal, wheat germ, beans (chickpeas [garbanzos], kidney, fava), legumes (lentils, split-peas), cooked shiitake mushrooms, nuts (roasted cashews, pistachios, macadamia, chestnuts, hickorynuts, hazelnuts, almonds, leeched and processed acorns), dried lotus seeds, fresh organic vegetables (kale, cabbage, turnip greens, dandelion greens, beets, sweet corn, cooked pumpkin flowers, pumpkin, acorn squash, butternut squash, white potato, sweet potato, taro, broccoli, okra, zucchini, crookneck squash, kohlrabi, brussel sprouts, roselle, banana pepper, serrano pepper, cooked nopales, cooked garden cress, cooked edible purslane, raw arrowroot), fresh organic fruit (avocado, pomegranate, blackberries, raspberries, strawberries, cantaloupe, durian, jackfruit, passion fruit, soursop, sugar apple, sapodilla, pineapple, kiwi, lychee, papaya, guava, cooked plantain), and some unsweet coconut milk. Very low: Radish sprouts, tahini, ginkgo nuts, raw or cooked white button mushrooms, cooked portobello, fresh organic vegetables (mustard greens, raw pumpkin leaves, green cauliflower, bell pepper, bok choy, raw lotus root, raw chicory root), fresh organic fruit (gooseberries, apple, peach, apricot, starfruit [carambola], tart cherry [acerola], dates, figs, honeydew melon, persimmon), and seaweed (kelp, wakame, laver). |
| MINERAL AND FUNCTION | SOURCES |
| Manganese 🧠🤌 2.3 mg per day for adults Supports connective tissue, bone density, blood clotting, sex hormones, collagen production, cellular protection from free radical damage. It also plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Manganese is also necessary for normal brain and nerve function. (-) Deficiency causes skin rashes, abnormal metabolization of carbohydrates and fats, slow or impaired growth, poor bone development, skeletal abnormalities, increased period cramps (premenstrual pain) for menstruating females, impaired reproduction, irritability, mood changes, increased alkaline phosphatase activity for men, hair depigmentation, and decreased serum cholesterol. (+) Excess, known as manganism (manganese toxicity), causes hearing problems, muscle weakness, muscle spasms, tremors, difficulty walking, facial muscle spasms, irritability, depression, mood changes, aggressiveness, loss of appetite, hallucinations, insomnia (difficulty sleeping), headaches, and permanent brain damage. | High: Soybean sprouts, raw organic oats, organic oatmeal, raw or cooked organic oat bran, cooked quinoa, cooked amaranth, beans (chickpeas [garbanzos], edamame, soybeans, green peas, white, navy, fava), legumes (lentils, split-peas), nuts (macadamia, hazelnuts, pecans, chestnuts, walnuts, hickory, pine nuts), seeds (hemp, pumpkin, squash), fresh organic vegetables (spinach, okra), fresh organic pineapple, and some varieties of coconut milk. Medium: Sprouts (pea, lentil), cornmeal (grits), wild rice, beans (green peas, pinto, black, kidney, northern, fava), legumes (mung beans), seeds (chia, flax, lotus, sunflower, safflower, lotus seeds), nuts (roasted cashews, almonds), fresh organic vegetables (kale, turnip greens, beet greens, beets, mustard spinach, sweet potato, taro, okra, cooked nopales, cooked garden cress), and fresh organic fruit (raspberries, blackberries, strawberries, blueberries, grapes, durian, persimmon, cooked plantain). Low: Mung bean sprouts, cooked mushroom (white button, shiitake), raw cremini mushrooms, tahini, nuts (brazilnuts, leeched and processed acorns), poppy seeds, fresh organic vegetables (cabbage, malabar spinach, dandelion greens, chicory greens, sweet corn, broccoli, cauliflower, carrots, cooked pumpkin leaves, eggplant, Winter squash [pumpkin, butternut squash, acorn squash], Summer squash [zucchini, straightneck, crookneck], red potato, white potato, bell pepper, serrano pepper, brussel sprouts, asparagus, artichoke, kohlrabi, bok choy, cooked edible purslane, raw lotus root, raw bamboo shoots, raw arrowroot, raw chicory root, raw spirulina), fresh organic fruit (avocado, black currants, gooseberries, cranberries, apricot, guava, loquat), seaweed (wakame, laver), and some unsweet soy milk (Silk refrigerated unsweet soy milk). |
| MINERAL AND FUNCTION | SOURCES |
| Molybdenum 🧠 45 mcg per day for adults Do not exceed 2 mg (2,000 mcg) per day Note: Molybdenum can reduce the absorption and utilization of Copper. Natural occurring metal, similar to tungsten. Trace amounts naturally occur in many foods, do not supplement. (-) Deficiencies are rare and may result in child death, decreased fertility, poor growth development, brain abnormalities, poor bone health, esophageal cancer, and gout-like symptoms. (+) Excess causes muscle, pain, aching joints, join inflammation, Gout-like symptoms, high levels of uric acid in blood, loss of appetite, and low blood count (anemia). People with occupations such as mining and metalwork that expose them to excess amounts of various minerals, such as Molybdenum, may develop these symptoms. | High: Beans (chickpeas [garbanzo], edamame, soybeans, green beans, pinto, white, black, navy, kidney, northern, lima, fava), and legumes (lentils. split-peas, mung beans). Low: Some fortified whole grain cereals (Grape Nuts), nuts, whole grains, leafy greens (kale, cooked beet greens). |
| MINERAL AND FUNCTION | SOURCES |
| Phosphorus 🦴🦷 🫀🫁 1,000 mg per day for adults Necessary for building bones and teeth, growing, maintaining, and repairing tissues and cells, producing DNA, storing and using energy, regulating function of nerves and muscles (including the heart), filtering the kidneys, reducing muscle pain after a workout, and body utilization of carbohydrates and fats. Phosphorus and calcium have an inverse relationship in the body; When one levels of one mineral increase, levels of the other mineral usually decrease. (-) Deficiency causes fatigue, muscle weakness, and low tolerance for exercise. (+) Excess phosphorus, known as hyperphosphatemia, causes bone and tooth problems, weak bones, abnormal calcium deposits in the heart, eyes, lungs, and blood vessels (increasing risk of heart failure), decreased growth, kidney disease, stroke, or death. | High: Raw amaranth, raw quinoa, wheat durum, and raw organic oats, organic oat bran. Medium: Sprouted mung beans, cooked quinoa, cornmeal (grits), cooked amaranth, beans (chickpeas [garbanzos], edamame, soybeans, white, black, kidney, navy, northern), legumes (lentils, mung beans), and seeds (sunflower, hemp, pumpkin, squash). Low: Sprouts (soybean, pea, lentil), wild rice, organic oatmeal, beans (green peas, lima, fava), split-peas, raw cremini mushrooms, raw or cooked white button mushrooms, cooked portobello mushrooms, tahini, nuts (almond, pistachio, walnuts, pecans, chestnuts, hickory nuts, brazilnuts, hazelnuts, ginkgo), seeds (chia, flax, safflower, lotus seeds), fresh organic vegetables (spinach, sweet corn, broccoli, acorn squash, red potato, white potato, sweet potato, taro, asparagus, brussel sprouts, artichoke, raw arrowroot, raw lotus root), and fresh organic fruit (avocado, durian, passion fruit, sugar apples, tamarind, cooked plantain). Very low: Sprouts (radish, kidney, mung), cooked shiitake mushrooms, macadamia nuts, fresh organic vegetables (cabbage, turnip greens, dandelion greens, mustard spinach, beets, turnips, carrots, raw pumpkin leaves, raw or cooked pumpkin flowers, Summer squash [zucchini, straightneck, crookneck], okra, bell pepper, serrano pepper, banana pepper, cooked edible purslane) and fresh organic fruit (raspberries, elderberries, gooseberries, strawberries, black currant, pomegranate, apricot, soursop, kiwi, guava, lychee, loquat). |
| MINERAL AND FUNCTION | SOURCES |
| Potassium 🫀🫁 3,000 mg to 4,000 mg per day for adults Necessary for nerve response to stimulation, muscle contraction (including those in the heart), reduces sodium’s effect on blood pressure, cell function, maintains normal cell fluid level, and helps move nutrients into cells and waste products out of cells. (-) Deficiency in potassium, also known as hypokalemia, may result in feeling faint or lightheaded, fatigue, muscle cramps, muscle spasms and twitches, muscle damage, tingling or numbness, severe muscle weakness leading to paralysis,palpitations and irregular heartbeat, low blood pressure (hypotension), and constipation. (+) Excess in potassium, which takes months to develop, causes nausea, vomiting, chest pain, difficulty breathing, tingling, numbness, paralysis, palpitations or irregular heartbeats, slow or weak pulse, collapse due to slowed heart, heart failure, muscle weakness, or muscle fatigue | High: Raw heart of palm. Medium: Beans (edamame, soybeans, white, lima), raw quinoa, fresh organic vegetables (beet greens, beets, white potato, red potato), and fresh organic fruit (avocado, durian). Low: Sprouts (soybean, pea), wheat durum, raw buckwheat, raw organic oats, raw organic oat bran, beans (chickpeas [garbanzo], pinto, black, navy, kidney, northern, fava), legumes (lentils. split-peas, mung beans), raw mushrooms (portobello, white button), chestnuts, fresh organic vegetables (spinach, mustard spinach, Winter squash [pumpkin, acorn squash, butternut squash], Summer squash [zucchini, straightneck, crookneck], taro, raw arrowroot, kohlrabi, sweet potato, brussel sprouts, broccoli, artichoke, bok choy, raw bamboo shoots, cooked edible purslane), fresh organic fruit (apricots, passion fruit, sugar apple, soursop, kiwi, cantaloupe, honeydew melon, jackfruit, sapodilla, guava, tamarind, figs, cooked plantain), and some specific unsweet coconut milk. Very low: Sprouts (lentil, mung bean), organic oatmeal, cooked quinoa, cooked amaranth, wild rice, beans (snow peas, fava), cooked shiitake mushrooms, raw cremini mushrooms, tahini, nuts (roasted cashews, pistachios, walnuts, pecans, almonds, hickory nuts, brazilnuts, ginkgo, leeched and processed acorns), seeds (hemp, sesame, safflower, lotus seeds), fresh organic vegetables (kale, turnip greens, turnips, carrots, broccoli, cooked pumpkin flowers, sweet corn, eggplant, roselle, okra, bell pepper, chicory greens, raw spirulina, raw lotus root), fresh organic fruit (raspberries, blackberries, strawberries, gooseberries, pineapple, plum, pear, apple, starfruit [carambola], honeydew melon, figs, dates, prickly pear, papaya, persimmon, tart cherry [acerola], lychee, loquat), and laver seaweed. |
| MINERAL AND FUNCTION | SOURCES |
| Selenium 🫀🛡️🤌🦰💅 55 mcg per day for adults Necessary for reproduction, thyroid hormone metabolism, DNA synthesis, protecting the body from free radicals and infection, and heavy metal detoxification. Selenium absorption may be hindered by birth control, smoking, drinking alcohol, and conditions such as Crohn disease or ulcerative colitis. (-) Deficiency in selenium is rare in the United States and Canada. Deficiency causes cardiovascular disease (heart disease), suppressed DNA synthesis, reproductive and fertility problems, infertility, miscarriage, thyroid dysfunction, gestational diabetes, nausea, vomiting, fatigue, headaches, confusion, anxiety, depression, memory impairment, cognitive decline, dementia, abnormal behavior, fatigue, lethargy, muscle weakness, feeling cold, weight gain, goiter, weak immune system, depression, hair loss, seizures, and coma. (+) Excess causes hair loss, brittle nails, nail discoloration, fatigue, stomach upset, diarrhea, nausea, muscle tremors, joint pain, irritability, lightheadedness, and foul smelling breath. | High: Uncooked amaranth, raw organic oat bran, wheat durum, whole grain wheat flour, cooked mushrooms (portobello, shiitake), and brazilnuts. Medium: Raw quinoa, cornmeal (grits), raw buckwheat, cooked organic oat bran, cooked amaranth, organic oatmeal, beans (edamame, soybeans, navy, lima), raw mushrooms (portobello, cremini), seeds (chia, sunflower), and fresh organic asparagus. Low: Cooked quinoa, beans (chickpeas [garbanzos], pinto, black, kidney, northern, fava), legumes (lentils, mung beans) raw white button mushrooms, nuts (roasted cashews, pistachios, macadamia, hickory nuts, walnuts), flax seeds, tahini, fresh organic vegetables (spinach, broccoli, brussel sprouts), and some unsweet soy milk (Silk refrigerated unsweet soy milk). Very low: Acorn squash and fresh organic fruit (passion fruit, sugar apple, soursop, tamarind). |
| MINERAL AND FUNCTION | SOURCES |
| Zinc 🍼🧠🫀🛡️🤌🦰💅👁️ 11 mg per day for adults Drink plenty of water, eyes have a 98% water content. Necessary to strengthen the immune system to combat bacteria and viruses, repair damaged tissue, increasing wound recovery rate, catalytic activity of hundreds of enzymes, create DNA and proteins, proper cellular signals and cellular division, sight, smell, taste, rapid growth (pregnancy, fetal development, and childhood growth), reproduction, blood clotting, proper insulin levels, and thyroid function. (-) Deficiency causes eczema with cracked, shiny skin, appearing around mouth, hands, and groin, hair loss, skin lesions, slowed or stunted growth, slow wound healing, easily bruising, frequent diarrhea, blurry vision, lethargy, memory loss, appetite loss. Zinc deficiency can also further lead to hypogonadism, diabetes mellitus, and obesity. (+) Extreme excess causes nausea, vomiting, diarrhea, loss of appetite, abdominal cramps, headaches, lethargy, fatigue, and weak immune system. | High: Raw organic oats and raw buckwheat. Medium: Raw quinoa, cornmeal (grits), cooked amaranth, wild rice, organic oatmeal, raw organic oat bran, wheat germ, wheat durum, beans (chickpeas [garbanzos], white), lentils, and seeds (hemp, pumpkin, squash). Low: Sprouts (soybean, lentil, pea), cooked quinoa, beans (pinto, edamame, soybeans, green peas, black, white, navy, kidney, northern, lima, fava), legumes (split-peas, mung beans), raw mushrooms (white button, cremini), cooked mushrooms (morel, shiitake), nuts (roasted cashews, walnuts, pecans, almonds, hickory nuts, brazilnuts, pine nuts), seeds (chia, flax, sunflower, safflower), tahini, fresh organic vegetables (spinach, asparagus, raw bamboo shoots), and fresh organic avocado. Very low: Sprouts (alfalfa, mung), some enriched long-grain white rice, snow peas, raw portobello mushrooms, cooked oyster mushrooms, nuts (almonds, pistachios, chestnuts, hazelnuts), lotus seeds, fresh organic vegetables (kale, cabbage, mustard greens, beet greens, beets, carrots, sweet corn, broccoli, cauliflower, turnip, pumpkin, Summer squash [zucchini, straightneck, crookneck], white potato, sweet potato, taro, brussel sprouts, kohlrabi, artichokes, okra, bell pepper, serrano pepper, banana pepper, bok choy, cooked nopales, raw lotus root, raw arrowroot), fresh organic fruit (apricot, black currants, raspberries, pomegranate, guava), dried coconut, and laver seaweed. |
Radiation Offsetting
Miso soup is good for deterring radiation in the body, according to studies.
During World War II, two hospitals that were located side by side were hit with atomic radiation. In one hospital, people consumed miso and all of them survived. Many people in the other hospital that did not take miso died.
Dr. Shinichiro Akizuki was director of Saint Francis Hospital in Nagasaki during World War II. He spent years treating atomic bomb victims just a few miles from ground zero, and neither he nor his staff suffered from the usual effects of radiation. Akizuki hypothesized that he and his associates were protected from the deadly radiation because they drank miso soup every day. In 1972, Akizuki’s theory was confirmed when researchers discovered that miso contains dipilocolonic acid, an alkaloid that chelates heavy metals, such as radioactive strontium, and discharges them from the body.
The most convincing evidence demonstrating the protection miso offers to those exposed to radiation was published in Japan in 1989. Professor Akihiro Ito, at Hiroshima University’s Atomic Radioactivity Medical Lab, read reports of European countries importing truckloads of miso from Japan after the accident at the Chernobyl nuclear power plant. Ito reasoned that if people were protected from radiation by miso, then rats that were fed miso and radiated should develop less cancer than radiated rats that were not fed miso. Professor Ito was not surprised to find that the liver cancer rate for rats that were not fed miso was 100 to 200 percent higher than that of rats that were fed miso. Ito also reported that rats that were fed miso had much less inflammation of organs caused by radioactivity.
Ashley Rogers 