Vitamins & Minerals

Vitamins & Minerals Table

Vitamins & Minerals	Food	Benefit	RDA	Raw Plant Base diet
A (carotene)	Alfalfa sprouts Apricots Carrots Dandelion Kale Leafy green Orange & yellow veggies peaches Tomatoes Wheatgrass	Skin, teeth, mucous membranes, eyesight, normal growth and development and resistance to infection	5000 I.U	50,000 I.U
B1 (thiamine)	Alfalfa sprouts Bean sprouts Citrus Fruits Grain sprouts Leafy greens Nuts Pine nuts Sunflower seeds Vegetables	Sugars Energy Digestion Heart Liver	1.2 > 2.0 mg	2.1 > 4.7 mg
B2 (riboflavin)	Alfalfa sprouts Almonds Bananas Citrus fruits Kelp Leafy greens Mushrooms Tomatoes Soy sprouts Sprouted beans Sprouted grains	Build resistance to disease, normal growth and development Skin Eyesight	1.6 . 2.6 mg	2.7 .3.97 mg
B12	Bean sprouts Dulse Wheatgrass Maca Hemp Alfalfa Sunflower	Prevents nerve cell degeneration Aids formation of red blood cells	3 > 5 mcg	5 mcg
Niacin (B vitamin)	Alfalfa sprouts Kelp Leafy greens Pine nuts Sesame seeds Sprouted beans Sprouted grains Sunflower seeds Tomatoes	Mental health Nervous system Appetite Adrenal health	12 > 20 mg	26 > 32.5 mg
C (ascorbic acid)	Cherries Fruits Kale Leafy greens Melons Citrus fruits Parsley Red peppers Sprouts Tomatoes Wheatgrass	Growth and development Tissues Joints Ligaments Teeth Gums Healing and resistance to infection	75 > 100 mg	300 > 418.8 mg
D	Almonds Coconuts Sunflower seeds Sunlight	Strong bones and teeth	400 I.U	400 I.U
E	Beets Celery Leafy greens Nuts Seeds Oils Sprouted grains Wheatgrass	Heart Utilization of fatty acids	10 > 30 mg	20 > 45 mg
K	Alfalfa sprouts Leafy greens Sprouted grains	Blood
Calcium	Almonds Dandelion greens Dulse Filberts Kale Kelp Leafy greens Nuts Parsley Sesame seeds sprouts Watercress Wheatgrass	Build healthy bones and teeth Help blood clot Regulates heartbeat Mineral balance	800 mg	1500 > 2072 mg
Chlorine	Avocados Celery Kale Kelp Lettuce Radishes Red cabbage Tomatoes	Digestion and elimination Normal heart activity	Trace	Trace
Iodine	Dulse Kelp Leafy greens Wheatgrass	Stimulates thyroid gland Regulates rate of digestion Growth and development		.7 mg
Iron	Beans sprouts Dulse Fruits dry & fresh Kelp Leafy green Lentil sprouts Nuts Seeds	Hemoglobin Myoglobin (protein) Oxygen transport to cells Prevents anemia	10 mg	40 > 72.6 mg
Phosphorus	Bean sprouts Dulse Fruits Kelp Nuts Pumpkin seeds Sesame seeds & sprouts Sprouted grains Sunflower seeds & sprouts Vegetables Wheatgrass	Bones Teeth Hair Nervous tissue Cells absorption of fats & carbohydrates	800 mg	2500 > 4186 mg
Potassium	Bananas Bean sprouts Cabbage Dried fruits Dulse Fruits Leafy green Nuts Wheatgrass	Mineral balance Weight Tones muscles		14,452 mg
Sodium	Asparagus Celery Cucumbers Dulse Kelp Olives Sesame seeds Sprouts Watercress	Digestion Speeds elimination of carbon dioxide Regulates body fluids Heart		200 > 362.3 mg