Type Sources Benefits
Vitamin A Carrots, Sweet Potatoes, Pumpkin, and Kale, Cantaloupe, Apricots, Peaches, Papayas, and Mangos. Prevents eye problems, promotes a healthy immune system.

Essential for the growth and development of cells and keeping skin healthy.

Vitamin C (ascorbic acid) Red berries, Kiwi, Orange, Tomatoes.

Red and Green Bell Peppers, , Broccoli, Spinach, Guava, Grapefruit, and Yam.

Forms collagen (a tissue used to hold cells together) which is essential for healthy bones, teeth, gums, and blood vessels.

Vitamin C helps the body absorb iron and calcium,

Helps in brain functioning

Vitamin D Made by the body through exposure to sunlight. Helps the body absorb bone-building calcium.
Vitamin E Vegetable oils, nuts, and green leafy vegetables. Avocados, wheat germ, and whole grains. An antioxidant and helps protect cells from damage and is important for the health of red blood cells.
Vitamin B12 Vitamin B12 helps to make red blood cells, and is important for nerve cell function.
Vitamin B6 Potatoes, bananas, beans, seeds, nuts, spinach. Vitamin B6 used to maintain brain and nerve functions.

Helps the body break down proteins and make red blood cells.

Thiamin (vitamin B1) Dried Beans, Soy Foods, and Peas; and Whole Grains e.g. Wheat Germ. Converts carbohydrates into energy and is necessary for the heart, muscles, and nervous system to function properly.
Niacin (vitamin B3) Peanuts. Turns food into energy and maintains healthy skin and is important for nerve function.
Riboflavin (vitamin B2) Legumes (like peas and lentils), Nuts, Green Leafy Vegetables, Broccoli, Asparagus, and Fortified Cereals. Very important for turning carbohydrates into energy and producing red blood cells. It is also needed for vision.
Folate (vitamin B9, folic acid, or folacin) Dried beans and other legumes, green leafy vegetables, asparagus, oranges and other citrus fruits, and poultry are good sources of this vitamin. So are fortified or enriched bread, noodles, and cereals. Makes red blood cells and required for making DNA.



Mineral Type Sources Benefits


Nearly all fruits contain some calcium.   Fruits with a good amount include:

Orange, Blackberries, Kiwi, Tomatoes, Lime, Strawberry
Lemon, Grapes, Apples, Cantaloupe
Bananas, Peach

Artichoke, Broccoli, kale, Lima Beans, Spinach, Carrots, Avocado, Asparagus

Nut Milk, Rice Milk

Almonds, Brazil Nuts, Pistachios, Peanuts, Walnuts, Chestnuts, Macadamias, Pecans, Sunflower Seeds, Pumpkin Seeds.

Enables to muscles to contract and blood to clot correctly, and helps the nerves carry messages.




Most fruits contain a small amount of copper, but kiwi fruit has a significant amount.

Artichoke, Avocado, Broccoli, Carrots, Cauliflower, Corn, Cucumber, Green Pepper, Kale, Lima Beans, Potatoes, Spinach,
Sweet Potato


Used in the absorption, storage and metabolism of iron, and the formation of red blood cells.

It helps supply oxygen to the body.



Foods grown in iodine-rich soils. Used to regulate the rate of energy production, body weight and promotes proper growth.

It also promotes healthy hair, nails, skin and teeth.




Raisins, Blackberries, Kiwi, Strawberries, Tomatoes
Lima Beans, Peas, Avocado, Kale, Spinach, Broccoli, Potatoes, Sweet potato, Corn, MushroomsNuts contain a small amount of iron.
Iron helps the immune system and helps the body fight weakness and fatigue.

To aid in the absorption of iron, it is best to eat foods high in vitamin C at the same time.


Magnesium Kiwi, Bananas
Avocado, Artichoke, Peas, Squash – summer, Potatoes, Spinach, Kale,Brazil Nuts, Cashews, Almonds, Pumpkin Seeds, Peanuts, Walnuts, Macadamias, Sunflower Seeds 
Required for bone, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production.

The function and secretion of insulin requires magnesium.

Helps absorption of calcium, vitamin C and potassium.


Manganese Blackberries and Strawberries have great amounts of Manganes

Peas, Lima Beans, Kale, Squash – summer

Works in enzyme reactions concerning blood sugar, metabolism, and thyroid hormone function.


Potassium Bananas, Tomatoes, Blackberries, Strawberries, Orange,
Cantaloupe, Peach, Grapes, Apples, Lemon, LimeAvocado, Lima Beans, Potatoes, Peas, Artichokes, Kale, Broccoli, Corn, Carrots, Spinach, Asparagus, Green Pepper, Mushrooms, Onions, Cauliflower, CucumberChestnuts, Sunflower Seeds, Pistachios, Pumpkin Seeds, Almonds, Brazil Nuts, Peanuts
Potassium is essential for the body’s growth and maintenance.


Bananas, Kiwi, Strawberries, Blackberries, Tomatoes, Orange, PeachLima Beans, Peas, Mushrooms, Kale, Corn, Potatoes, Onions,
SpinachBrazil Nuts, Sunflower Seeds, Cashews, Pistachios, Peanuts, Walnuts, Almonds, Pecans
Part of several enzymes needed for the body to properly function.





Sodium can be found in nearly all fresh and whole foods.

Peanuts, Pumpkin Seeds, Cashews
Pistachios, Chestnuts, Macadamias

Regulates blood pressure, blood volume and the fluid balance in the body.

Helps muscles and nerves to function properly




significant amounts of Zinc can be found in:
KiwiPeas, Lima Beans, Squash – summer
Potatoes, Corn, Sweet potatoPumpkin Seeds, Pine Nuts/Pignolias
Cashews, Sunflower Seeds, Pecans
Brazil Nuts, Almonds, Walnuts
This metal required for many functions including – protein and carbohydrate metabolism, aiding the immune system, wound healing, growth and vision.

Severe deficiency can contribute to stunted growth. Deficiency can sometimes be seen in white spots on the fingernails.



  Source Benefit


Asparagus, Kidney Beans, Lentils

Mushrooms, Onions, Broccoli, Pumpkin, Seaweed, Tomatoes

Kale, Coconut, Temph, Seitan

Quinoa, Okra


Protein is the building blocks of bones, muscles, cartilage, skin and blood.


Used to build and repair body tissue; and to create enzymes, hormones and other chemicals of the body.