The purpose of eating is to nourish the body without causing intentional harm to animals, the earth or yourself. With so much misinformation emanating from the media, the government, schools, parents and the medical community, I've decided to compile the most extensive list (101 categories) of cruelty-free food items which contain EVERY vitamin, nutrient and mineral that the human body requires. These whole foods consist of fruits, land vegetables, sea vegetables, nuts, seeds, legumes and grains (avoid wheat gluten or soy if you are allergic to them). They constitute a complete balance of vital nutrients the body needs to thrive, and the majority of plant foods, such as broccoli, asparagus and strawberries, are a meal in and of themselves. The following items appear in several categories and are considered the best of the best: açaí, alfalfa sprouts, apricots, asparagus, avocados, broccoli, cacao/chocolate (genuine cacao/chocolate is naturally vegan; it's a bean), chlorella, garlic, green leafy vegetables, nutritional yeast, pears, spirulina, strawberries and wheatgrass.
Before presenting the complete list of vitamins, minerals, and other nutrients, I want to mention something about diseases, pills, and the unnecessary controversy surrounding B12. The American Journal of Clinical Nutrition reports that 39% of Americans have low levels of B12. If only 1% of Americans are vegan, how can B12 deficiency be a vegan issue? Do you know how many vegan casualties occur from B12 deficiencies annually? The 4-letter answer begins with a “Z” and ends with an “O”! Do you know how many meat, dairy and egg-eaters die from heart disease, cancer and other preventable diseases annually? The 8-letter answer begins with an “M” and ends with an “S”, which means there have been MILLIONS of human casualties PLUS the billions of animals who were intentionally raped, enslaved and murdered to feed those immoral, diseased beings. A 2016 study from the Journal of the American Medical Association—which showed that substituting plant protein for animal protein is associated with lower mortality—undoubtedly proves the aforesaid point.
First, health cannot be found in a bottle. It doesn't come in pill form. And it certainly isn't found in steaks, fish tacos, grilled cheese sandwiches, bacon omelets and glasses of milk. Diseases arise from the consumption of animal protein, casein, sugar, the excessive amount of fat found in all animal products and oils, artificial additives, the 2-9 percent of naturally-occurring trans-fatty acids found in meat and dairy, human-made trans fatty acids found in junk food, and an excessive amount of refined carbohydrates found in white rice, white bread, and pasta. Non-dietary factors affect health, too. Stress, a lack of sleep, smoking tobacco, chemical pollution, and a lack of exercise can wreak havoc on the body. Therefore, it is essential to eat plant-based foods exclusively, and control the non-dietary factors to the best of your ability. Check out this 2014 University of Southern California study which clearly indicts animal protein as a deadly toxin.
Second, after 16 years of practicing veganism without taking a single vitamin, I had my B12 level checked on October 24, 2012. It was 543 pg/mL. The normal range is between 271-870 pg/mL. My level is perfect because the human body needs just three micrograms of B12 per day, and we possess bacteria in the mouth and intestines that produce it naturally (see links below). B12 also comes from the earth's soil, which is why some animals possess trace amounts of B12. In addition to producing B12 naturally just as humans do, animals eat lots of soil because they eat off the ground. Also, animal feed in the meat, dairy and egg industries is never washed. However, attempting to get secondary trace amounts of B12 by eating animal products is inefficient and deadly. First, B12 is severely damaged and/or destroyed by heat, which means as soon as you cook something, the B12 is either compromised or gone. Second, animal products contain disease-causing compounds. The heat destruction explains why the majority of people with B12 deficiencies are meat, dairy and egg-eaters. The remaining one percent are junk-food vegetarians and vegans, or people with an underlying medical condition that prevents B12 production and absorption. The veg junk food groups are also at risk for other ailments because optimum health cannot be achieved with cheese, eggs, Ruffles, Oreos, french fries, white rice, white bread, or refined pastas. Non-junk-food veganism causes no disease. It is preventative medicine, the treatment and the cure.
The best way to get B12 is to let your body produce it naturally! For TRUE, UNBIASED, MEDICAL info on B12, check out The Vitamin B12 Issue by Dr. Gina Shaw; Vegan Vitamin B12 Deficiency is a Myth by Cindy Jones-Shoeman; and Vitamin B12 Deficiency—the Meat-Eaters’ Last Stand by Dr. John McDougall, M.D.
With all this being said, I want to clarify that—even though I am opposed to the vitamin industry—I'm not an anti-vitamin activist. I'm an animal liberation activist! My only concern is making sure that animals don't suffer. If you want to waste your money on vegan vitamins or supplements, and your doctor or parents insist upon it, then do it, and stop obsessing about it. But think about this: If eating meat, cheese, milk and eggs is the norm, why do most people end up with a disease and a cabinet full of pills? Am I supposed to believe that the multi-billion dollar hospital, medical, pharmaceutical and vitamin industries were created for the small percentage of the world's population that labels itself vegan? I bet that everyone in your life under the age of 13 chews on Flintstones vitamins, while everyone over the age of 40 swallows One-A-Day tablets and probably takes some form of medication, too. If animal products contained all the essential nutrients, why is there a drug store on every street corner selling vitamins and pharmaceuticals? Only an addict or a complete lunatic could possibly conclude that meat, cheese, milk and eggs are healthy, proper and nutritious. The indisputable fact is that all essential nutrients come from the plant kingdom, and the plant kingdom alone. Instead of feeding animals the plants that we should be eating directly, and filtering those nutrients through THEIR bodies, eat what comes from the earth and leave the animals alone.
On July 26, 2013, I had some more bloodwork done so I could share the effects of 17 years of veganism. My triglycerides were 142 (normal range 30-149). Cholesterol is 147 (normal range 70-199). HDL cholesterol is 42 (normal range 40-90). LDL cholesterol is 77 (normal range 50-129). Calcium is 9.8 (normal range 8.5-10.5). Phosphorous is 4 (normal range 2.3-4.3). Albumin is 4.2 (normal range 3.5-5.1). Sodium is 140 (normal range 135-145. Potassium is 4.9 (normal range 3.5-5.2). Chloride is 103 (normal range 95-107). Carbon dioxide is 27 (normal range 21-31). Anion gap is 10 (normal range 5-17). Blood urea nitrogen is 18 (normal range 8-22). Creatinine is .66 (normal range .60-1.40). Vitamin D is 24 (normal range 25-80, so I shall be getting some more sunlight to bring this level up).
Vitamins, Minerals, and Other Nutrients: From A to Z
Vitamin A
Apricots, asparagus, bean sprouts, broccoli, Brussels sprouts, cabbage, cantaloupe, carrots, cayenne, celery, chili powder, grapefruit, green leafy vegetables, mangos, mint, okra, papaya, paprika, parsley, passion fruit, peas, pistachios, plums, prunes, pumpkins, squash, sweet potato, sweet red peppers, tomatoes, tofu, watercress, watermelon, yams, zucchini
Vitamin B-1 • Thiamine
Açaí, almonds, beans (all), chlorella, grains (all), kelp, lentils (all), nutritional yeast, pecans, prunes, raisins, seeds (all), spirulina, sprouts (all), vegetables (all), wheatgrass
Vitamin B-2 • Riboflavin
Apples, apricots, asparagus, avocados, bananas, beans (all), black currants, broccoli, cacao/chocolate (genuine cacao/chocolate is naturally vegan; it's a bean) , cherries, chlorella, dates, figs, garlic, grains (all), green leafy vegetables, kelp, mushrooms, nutritional yeast, nuts (all), okra, onions, parsley, pineapples, prunes, seeds (all), spirulina, sprouts (all), watercress, watermelons, wheatgrass
Vitamin B-3 • Niacin
Apricots, asparagus, avocados, bananas, cacao/chocolate (genuine cacao/chocolate is naturally vegan; it's a bean), cantaloupe, chlorella, corn, dates, figs, garlic, grains (all), green leafy vegetables, kelp, mushrooms, nutritional yeast, nuts (all), onions, parsley, peas, plums, potatoes, prunes, raspberries, seeds (all), squash, spirulina, sprouts (all), strawberries, tomatoes, tempeh, watermelons, wheatgrass
Vitamin B-5 • Pantothenic Acid
(Destroyed by heat) — Asparagus, avocados, beans (all), broccoli, cabbage, cacao/chocolate (genuine cacao/chocolate is naturally vegan; it's a bean) , carrots, cauliflower, chlorella, corn, flax (oil/seeds), grains (all), green leafy vegetables, lentils (all), nutritional yeast, nuts (all), onions, oranges, papayas, peas, pineapples, potatoes, seeds (all), shiitake mushrooms, spirulina, sprouts (all), tomatoes, watermelons, wheat germ, wheatgrass, yams
Vitamin B-6 • Pyridoxine
(Destroyed by heat) — Apples, asparagus, avocados, bananas, beans (all), beets, bell peppers, blueberries, cabbage, cantaloupe, carrots, chlorella, corn, flax (oil/seeds), grains (all), grapes, green leafy vegetables, lemons, mangoes, mushrooms, nutritional yeast, nuts (all), onions, oranges, peas, plums, prunes, raisins, squash, spirulina, sprouts (all), sweet potatoes, tomatoes, watermelons, wheat bran, wheat germ, wheatgrass, yams
Vitamin B-12 • Cyanocobalamin
(Destroyed by heat) — This vitamin comes from bacteria that live in our mouth and intestines. (See The Vitamin B12 Issue by Dr. Gina Shaw; Vegan Vitamin B12 Deficiency is a Myth by Cindy Jones-Shoeman; and Vitamin B12 Deficiency—the Meat-Eaters’ Last Stand by Dr. John McDougall, M.D.) These bacteria also exist in the soil. So you can let your body produce it naturally, which is what we all do, or eat some UNWASHED, ORGANIC vegetables once in a while. The American Journal of Clinical Nutrition reports that 39% of Americans have low levels of B12. If only 1% of Americans are vegan, how can a B12 deficiency be a vegan issue? After 16 years of practicing veganism without taking a single vitamin, I had my B12 level checked on October 24, 2012. It was 543 pg/mL. The normal range is between 271-870 pg/mL. My level is perfect because the human body needs just three micrograms of B12 per day. If you want to see the rest of my bloodwork, scroll up to the 7th paragraph. I want to clarify that—even though I am opposed to the vitamin industry—I'm not an anti-vitamin activist. I'm an animal liberationist. My only concern is making sure that animals don't suffer. If you want to take vegan vitamins or supplements, or your doctor and parents insist upon it, then do it. If you want to waste your money on this stuff, I really don't give a shit. Ingesting a shot of liquid B12, or popping a pill, takes a few seconds. Stop obsessing about it. When I discuss non-animal-suffering issues, I'm just providing you with information. Take it or leave it.
Vitamin B-15 • Pangamic Acid
(Destroyed by heat) — Cabbage, chlorella, grains (all), juniper berries, nutritional yeast, nuts (all), seeds (all), sprouts (all), unwashed organic vegetables (all), wheatgrass
Vitamin B-17 • Amygdalin • Laetrile
(Destroyed by heat) — Almonds, apricot kernels, blackberries, celery, chlorella, cranberries, elderberries, flax (oil/seeds), garlic, grains (all), macadamia nuts, mung beans, raspberries, seeds (all), sprouts (all), strawberries, wheatgrass
Biotin (B Complex)
Beans (all), chlorella, fruits (all), grains (all), nutritional yeast, nuts (all), seeds (all), soy, spirulina, sprouts (all), vegetables (all, especially swiss chard), wheat germ, wheatgrass
Choline (B Complex)
Almonds, avocado, bananas, beans (all), bean sprouts, bok choy, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chick peas, chili powder, chlorella, collard greens, coriander, corn, fruits (all), garlic, grains (all), green beans, green peppers, green leafy vegetables, hemp (milk/oil/powder/seeds), lentils, lima beans, nutritional yeast, nuts (all), oranges, parsley, peas, pistachios, potatoes, quinoa, raisins, romaine lettuce, seaweed, seeds (all), shiitake mushrooms, soy, spirulina, squash, sun-dried tomatoes, walnuts, wheat, wheat germ, wheatgrass, zucchini
Folic Acid (B Complex)
(Destroyed by heat) — Apricots, asparagus, avocados, beans (all), beets, beet greens, broccoli, cantaloupe, cauliflower, chlorella, citrus fruits (all), collard greens, cucumbers, grains (all), grapes, green leafy vegetables, kelp, lentils (all), mustard greens, papayas, parsley, peas, pecans, plums, prunes, raisins, romaine lettuce, soy, spinach, spirulina, sprouts (all), sunflower seeds, sweet potatoes, turnip greens, walnuts, wheat germ, wheatgrass
Inositol (B Complex)
Alfalfa sprouts, beans (all), chlorella, fruits (all), grains (all), hemp (milk/oil/powder/seeds), nutritional yeast, nuts (all), peas, spirulina, sunflower seeds, vegetables (all), wheat germ, wheatgrass
PABA • Para-Aminobenzoic Acid (B Complex)
Beans (all), chlorella, grains (all), green leafy vegetables, molasses (unrefined), mushrooms, nutritional yeast, spinach, wheat bran, wheat germ, wheatgrass
Vitamin C • Ascorbic Acid
(Destroyed by heat) — Apples, asparagus, beets, berries (all), broccoli, cabbage, cacao/chocolate (genuine cacao/chocolate is naturally vegan; it's a bean), cantaloupe, cauliflower, celery, cherries, chlorella, citrus fruits (all), cucumbers, garlic, green leafy vegetables, green peppers, guava, honeydew, kelp, kidney beans, kiwis, kumquats, lychee, mangoes, onions, papayas, parsley, peas, persimmons, pineapples, potatoes, radishes, spinach, spirulina, sprouts (all), sweet potatoes, tomatoes, watercress, watermelons, wheatgrass, yams
Vitamin D • Calciferol
Alfalfa sprouts, avocados, basil, carrots, chlorella, fenugreek (powder/seeds), garlic, green leafy vegetables, papayas, parsley, seeds (all), shiitake mushrooms, spirulina, SUNLIGHT, sweet potatoes, watercress, wheatgrass
Vitamin D2 • Ergocalciferol
Alfalfa sprouts, chlorella, spirulina, SUNLIGHT, yeast
Vitamin D3
SUNLIGHT
Vitamin E • Tocopherol
Asparagus, avocados, broccoli, cacao/chocolate (genuine cacao/chocolate is naturally vegan; it's a bean), carrots, chlorella, corn, dandelion greens, dulse, flax (oil/seeds), fruits (all), grains (all), green leafy vegetables, hemp (milk/oil/powder/seeds), kelp, leeks, nuts (all), parsley, parsnips, seeds (all), spinach, spirulina, sprouts (all), sweet potatoes, tomatoes, vegetable oils, wheat germ, wheatgrass
Vitamin F • Unsaturated Fatty Acids
(Destroyed by heat) — Avocados, chlorella, fruits (all), garlic, ginger, nuts (all), parsley, root vegetables, seeds (all), soy, spinach, spirulina, sprouts (all), vegetable oils, wheat germ, wheat, wheatgrass
Vitamin K • Phylloquinone
Alfalfa sprouts, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, cayenne pepper, chlorella, corn, ginger, grains (all), green leafy vegetables, mushrooms, peas, potatoes, root vegetables, safflower oil, seaweed (all), soy, spinach, strawberries, wheat germ, wheatgrass
Vitamin K2 • Menaquinone-7
BACTERIA in our intestines (just like the bacteria that produces B12), Natto (it’s a fermented soybean with the highest concentration of this vitamin at 1,103 mcg per 3.5 ounce serving), sauerkraut. Here’s an excerpt about K2 from an article titled Vitamin K2 and K1 on A Vegan Raw Food Diet: "Many of the animals we eat are vegetarians, so they're not getting their K2 from other animals. That means that they're synthesizing it themselves. Like them, we produce vitamin K2 internally. It's produced via the symbiotic bacteria that we host in our intestines and we can absorb that K2 for use in the body. So if we eat animal products, we're actually getting our K2 second hand. But if we can produce vitamin K2 internally, why might we be deficient? One likely reason is the rampant use of antibiotics and other antibacterial products among the general population. Antibiotic use devastates the colonies of beneficial bacteria in our bodies, greatly reducing their production of things like B12. So is it possible that we don't really need additional K2, but rather that we need to start living in a way that allows our body to thrive at a high enough level for our own production of K2 to be at its best? In the following study, antibiotics reduced K2 production by as much as 74%." — Conly, J; Stein K (1994). ‘Reduction of vitamin K2 concentrations in human liver associated with the use of broad spectrum antimicrobials.’ Clinical and investigative medicine. Médecine clinique et experimentale 17 (6): 531–539. PMID 7895417.
Vitamin P • Bioflavonoids
(Destroyed by heat) — Apricots, blackberries, buckwheat, cherries, chlorella, citrus fruits (all, especially the skins/inner rinds), currants, grapefruit, grapes, juniper berries, lemons, oranges, parsley, plums
Vitamin T
(Very little known) — Alfalfa sprouts, chlorella, plantains, sesame seeds, sesame butter (raw), vegetables oils
Vitamin U
(Very little known) — Alfalfa sprouts, cabbage (raw), celery (raw), chlorella, green leafy vegetables (raw)
Allyl Sulfides
Chives, garlic, leeks, onions
Alpha-Carotene
Berries (all), broccoli, carrots, chlorella, corn, green leafy vegetables, oranges, peaches, pumpkins, seaweed (all), sweet potatoes
Alpha-Lipoic Acid
Broccoli, potatoes, spinach
Anthocyanins
Black currants, blueberries, cherries (especially tart cherries, as they contain three times the amount of anthocyanins as black cherries), cranberries, raspberries, red cabbage, strawberries
Arginine
Apples, apricots, beans (all), berries (all), cacao/chocolate (genuine cacao/chocolate is naturally vegan; it's a bean), coconuts, grains (all), nuts (all), pineapples, seeds (all), tomatoes, vegetables (all except celery and turnips)
Beta-Sitosterol
Chlorella, fruits (all), green leafy vegetables
Bioflavonoids
Apricots, berries (all), black currants, buckwheat, cantaloupe, cherries, citrus fruits (all, especially the skins/inner rinds), onions, papayas, parsley, peppers, persimmons, plums, prunes, pomegranates, raisins, red grapes (with seeds), tomatoes, walnuts
Boron
Alfalfa sprouts, almonds, apples, beans (all), cabbage, carrots, dates, filberts, grapes, green leafy vegetables, hazelnuts, kelp, pears, plums, prunes, raisins, soy, wheat
Catechin
Berries (all), black tea, cacao/chocolate (genuine cacao/chocolate is naturally vegan; it's a bean), green tea, rhubarb
Calcium
Açaí, apricots, avocados, beans (all), broccoli, cabbage, carob, carrots, cauliflower, celery, chickpeas (150 milligrams per 100-gram serving), chlorella, coconuts, dandelion greens, figs, grains (all), green leafy vegetables (especially parsley with 203 milligrams per 100-gram serving), hemp (milk/oil/powder/seeds), hijiki (sea vegetable with 1,400 milligrams per 100-gram serving), lemons, lentils (all), lettuce, mangoes, miso, nuts (all, especially almonds with 234 milligrams per 100-gram serving), onions, oranges, prunes, raisins, seaweed (all), sesame seeds (1,160 milligrams per 100-gram serving), soy (226 milligrams per 100-gram serving), spirulina, sprouts (all), sunflower seeds, watercress, wheatgrass, yams
Chlorine
Avocados, bananas, beets, blackberries, Brussels sprouts, cabbage, carrots, celery, chlorella, coconuts, cucumbers, dandelion greens, dates, eggplant, figs, kale, kelp, lettuce, mushrooms, oats, onions, peaches, peas, pineapples, radishes, spinach, spirulina, sprouts (all), strawberries, sunflower seeds, sweet potatoes, swiss chard, tomatoes, watercress, watermelon, wheat, wheatgrass
Chlorophyll
Chlorella, spirulina, wheatgrass
Chromium
Apples, bananas, basil, beans (all), beets, black pepper, broccoli, cacao/chocolate (genuine cacao/chocolate is naturally vegan; it's a bean), carrots, chlorella, corn oil, garlic, grains (all), grapes, hemp (milk/oil/powder/seeds), mineral water, mushrooms, nutritional yeast, onions, oranges, raisins, seaweed (all), spirulina, tomatoes, walnuts, wheatgrass
Cobalt
Alfalfa sprouts, apricots, broccoli, chlorella, garlic, green leafy vegetables, seaweed (all), spinach, spirulina, wheat, wheat germ, wheatgrass
Coenzyme Q10 • Ubiquinone
Almonds, grains (all), spinach
Copper
Açaí, alfalfa sprouts, apricots, avocados, beans (all), beets, broccoli, cacao/chocolate (genuine cacao/chocolate is naturally vegan; it's a bean), cauliflower, chlorella, garlic, grapes, green leafy vegetables, grains (all), lentils (all), mushrooms, nuts (all), parsley, peas, plums, pomegranates, prunes, raisins, seaweed (all), soy, spirulina, sunflower seeds, tomatoes
Cryptoxanthin
Apples, apricots, corn, green peppers, lemons, oranges, papayas, paprika, persimmons, star fruit
Curcumin
Cumin seeds, turmeric
Cysteine
Brazil nuts, soy, whole wheat
Ellagic Acid
Apples, black currants, black walnuts, cherries, cranberries, grapes, pomegranates, raisins, raspberries, strawberries
Fiber
(Found in plants only) — Fruits (all), grains (all), legumes (all), nuts (all), seeds (all), vegetables (all)
Flavonoids
Cacao/chocolate (genuine cacao/chocolate is naturally vegan; it's a bean), fruits (all), vegetables (all)
Fluorine
(Destroyed by heat) — Alfalfa sprouts, avocados, beet greens, black tea, black-eyed peas, Brussels sprouts, cabbage, carrots, cauliflower, chlorella, dandelion greens, dates, endives, garlic, green tea, green leafy vegetables, mustard greens, nuts (all), oats, parsley, rye, seaweed (all), seeds (all), spinach, tomatoes, turnip greens, watercress, wheat, wheatgrass
Fructo-Oligosaccharides
Artichokes, bananas, barley, garlic, onions, tomatoes
Gamma-Carotene
Tomatoes
Gamma-Linolenic Acid
Black currant seed oil, borage seed oil
Germanium
Aloe vera, barley, chlorella, garlic, oats, shiitake mushrooms
Glutamic Acid
Dates, shiitake mushrooms
Glutamine
Oats, parsley, spinach
Glutathione
Apples, asparagus, avocados, broccoli, cantaloupe, carrots, cauliflower, garlic, onions, parsley, peaches, potatoes, spinach, sprouts (all), squash, strawberries, tomatoes, walnuts, watermelons
Glycine
Avocados, oats, wheat germ, whole wheat
Hesperidin
Berries (all), buckwheat, grapefruit, lemons, oranges
Histidine
Apples, beans (all), nuts (all), papayas, pineapples, seeds (all), vegetables (all except celery, radishes and turnips)
Indoles
Brussels sprouts, cabbage, cauliflower, kale, mustard greens, radishes
Iodine
Apples, artichokes, asparagus, beans (all), beets, blueberries, Brussels sprouts, cabbage, carrots, celery, chives, chlorella, citrus fruits (all), coconuts, eggplant, garlic, green peppers, kale, mustard greens, onions, peanuts, pears, pineapples, sea salt (unrefined), seaweed (all), sesame seeds, soy, spinach, squash, strawberries, swiss chard, tomatoes, turnips, watercress, watermelons, wheat
Iron
(Consuming foods rich in vitamin C increases iron absorption) — Açaí, apricots, artichokes, asparagus, bananas, beans (all, especially cooked chick peas and pinto), beets, blackberries, blackstrap molasses, cacao/chocolate (genuine cacao/chocolate is naturally vegan; it's a bean), carrots, cherries, chlorella, dandelion greens, dates, dried fruits, figs, grains (all), grapes, green peppers, green leafy vegetables, hemp (milk/oil/powder/seeds), lentils (all), mangoes, nutritional yeast, nuts (all), onions, parsley, persimmons, plums, prunes, raisins, seeds (all), seaweed (all), shallots, soy, spirulina, sprouts (all), squash, swiss chard, wheat germ, wheatgrass, yams
Isoflavones
Alfalfa sprouts, berries (all), broccoli, cabbage, carrots, soy
Isoleucine
Apples, apricots, beans (all), dates, figs, nuts (all), peaches, pears, persimmons, rye, seeds (all), strawberries, tomatoes, vegetables (all except celery, lettuce and radishes)
Kaempferol
Asparagus, beets, cauliflower, dill, grapefruit, strawberries
Lecithin
Beans (all), grains (all), nutritional yeast
Leucine
Apples, apricots, dates, figs, grains (all), nuts (all), peaches, pears, seeds (all), strawberries, tomatoes, vegetables (all except celery, lettuce and radishes)
Lignins
Flax (oil/seeds)
Limonene
Caraway seeds, celery seeds, grapefruit, lemons, oranges, tangerines
Lithium
Dulse, eggplant, green leafy vegetables, kelp, peppers, tomatoes
Lutein
Apples, apricots, avocados, beets, broccoli, Brussels sprouts, carrots, chlorella, collard greens, corn, cranberries, currants, green olives, green peppers, green beans, kale, kiwis, lettuce, mustard greens, oranges, paprika, peaches, peas, peels/rinds of fruits and vegetables (all), plums, potatoes, pumpkins, raisins, red grapes, red peppers, rhubarb, spinach, spirulina, squash, strawberries, tangerines, tomatoes, turnip greens, zucchini
Lycopene
Apricots, carrots, chlorella, grapefruit, green peppers, guava, tomatoes, watermelons
Lysine
Aloe vera, apples, apricots, avocados, bananas, beans (all), cantaloupe, dates, figs, grains (all), grapefruit, nuts (all), oranges, papayas, peaches, pears, persimmons, pineapples, seeds (all), strawberries, tomatoes, vegetables (all)
Magnesium
Açaí, apples, apricots, artichokes, avocados, bananas, beans (all), beets, broccoli, cacao/chocolate (genuine cacao/chocolate is naturally vegan; it's a bean), cantaloupe, carrots, cauliflower, celery, chlorella, coconuts, corn, dandelion greens, dates, dulse, fenugreek (powder/seeds), figs, garlic, grains (all), grapefruit, grapes, green leafy vegetables, hemp (milk/oil/powder/seeds), lemons, lentils (all), mangoes, mushrooms, nuts (all), oranges, paprika, parsley, peaches, pears, peppers, pineapples, plums, prunes, seeds (all), spirulina, sprouts (all), squash, strawberries, sweet potatoes, tomatoes, watercress, watermelons, wheat, wheatgrass
Manganese
Alfalfa sprouts, apples, apricots, avocados, bananas, beans (all), beet greens, beets, blackberries, blueberries, broccoli, cacao/chocolate (genuine cacao/chocolate is naturally vegan; it's a bean), carrots, celery, chives, chlorella, cucumbers, dandelion greens, grains (all), grapefruit, green leafy vegetables, lentils (all), mangoes, nuts (all), oranges, parsley, peas, persimmons, pineapples, plums, prunes, seaweed (all), seeds (all), soy, spirulina, sweet potatoes, watercress, wheatgrass, yams
Methionine
Apples, apricots, bananas, Brussels sprouts, cabbage, cantaloupe, cauliflower, chives, dates, figs, garlic, grains (all), lentils (all), nuts (all), onions, oranges, papayas, peaches, pears, persimmons, pineapples, sesame seeds, soy, strawberries, sunflower seeds, tomatoes, watercress
MSM • Methyl-Sulfonyl-Methane
Aloe vera, pine nuts, rain-watered organic unwashed fruits and vegetables (all)
Molybdenum
Apricots, beans (all), cantaloupe, carrots, chlorella, garlic, grapes, green leafy vegetables, grains (all), lentils (all), peas, raisins, seaweed (all), spirulina, strawberries, sunflower seeds, wheatgrass
Monoterenes
Basil, broccoli, carrots, citrus fruits (all), eggplant, parsley, peppermint, tomatoes, yams
Omega Fatty Acids
(See the Fish and Omega Fatty Acids page for more detailed information) — Açaí, beans (all), black currant seed oil, blue-green algae, borage seed oil, cabbage, flax (oil/seeds), chlorella, corn, green leafy vegetables, hemp (oil/seed/powder/milk), pine nuts, pumpkin seeds, sesame seeds, soy, sprouts (all), squash, vegetable oils, walnuts, wheat
Pectin
Apples, bananas, blueberries, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, figs, grapefruit, lima beans, mustard greens, onions, turnip greens, watercress
Phenylalanine
Apples, apricots, avocados, bananas, beans (all), figs, grains (all), nuts (all), parsley, peaches, pears, persimmons, pineapples, seeds (all), strawberries, tomatoes, vegetables (all except lettuce and radishes)
Phosphorus
Açaí, apricots, asparagus, bananas, beans (all), beet greens, broccoli, cabbage, celery, chlorella, coconuts, corn, dates, dried fruits, garlic, grains (all), green leafy vegetables, lentils (all), mangoes, nuts (all), onions, parsley, peas, potatoes, raisins, seaweed (all), seeds (all), spirulina, sprouts (all), swiss chard, watercress, wheat germ, wheatgrass
Phytoene • Phytofluene
Tomatoes
Potassium
(Destroyed by heat) — Açaí, almonds, apples, apple cider vinegar (unpasteurized), apricots, avocados, bananas, beans (all), beet greens, black currants, blueberries, broccoli, cabbage, cantaloupe, carrots, cherries, chlorella, citrus fruits (all), cucumbers, dandelion greens, dates, dulse, figs, garlic, grains (all), grapes, green leafy vegetables, hemp (milk/oil/powder/seeds), kelp, lentils (all), lychee, mangoes, mung beans, onions, papayas, peaches, pecans, pistachio nuts, plantains, potatoes, prunes, pumpkin seeds, raisins, sesame seeds, spirulina, sprouts (all), squash, sunflower seeds, tomatoes, turnips, watercress, watermelons, wheatgrass, yams
Proanthocyanadins • Anthocyanosides
Blackberries, blueberries, citrus fruit seeds, cherries, elderberries, grape seeds, raspberries
Protein
(See the Protein and Trans Fatty Acids page for more detailed information) — Fruits (all), grains (all), legumes (all), nuts (all), seeds (all), vegetables (all)
Quercetin
Apples, blue-green algae, black tea, broccoli, buckwheat, cherries, citrus fruits (all), garlic, green tea, green leafy vegetables, onions, red grapes
Resveratrol
Grapes, grape leaves
RNA • Ribonucleic Acid
Asparagus, beets, green leafy vegetables, lentils (all), mushrooms, nuts (all), radishes
Rutin
Apricots, blackberries, buckwheat, cherries, hawthorn berries, peels/inner rind of citrus fruits (all)
Selenium
Asparagus, beets, black-eyed peas, broccoli, cabbage, carrots, celery, chlorella, fenugreek (powder/seeds), garlic, grains (all), mangoes, mushrooms, nutritional yeast, nuts (all), onions, parsley, seaweed (all), soy, spirulina, sprouts (all), squash, sunflower seeds, tomatoes, wheat germ, wheatgrass
Silicon
Almonds, apples, apricots, artichokes, asparagus, bananas, beets, carrots, cauliflower, celery, cherries, chlorella, corn, cucumbers, dandelion greens, figs, grains (all), grapes, hemp (nuts/oil/powder/seeds), horseradish, kelp, leeks, lettuce, mustard greens, onions, plums, pumpkins, radishes, raisins, seeds (all), skins of fruits and vegetables (all), spinach, spirulina, sprouts (all), strawberries, swiss chard, tomatoes, watermelons, wheat germ, wheatgrass
Sodium
Apples, apricots, asparagus, beets, broccoli, Brussels sprouts, cantaloupe, carrots, cashews, celery, chlorella, coconuts, collard greens, dandelion greens, dates, figs, garlic, grapes, lentils (all), mangoes, millet, okra, olives, onions, parsley, plums, prunes, raisins, red cabbage, sea salt (unrefined), seaweed (all), sesame seeds, spinach, spirulina, sprouts (all), strawberries, sweet potatoes, swiss chard, tomatoes, turnips, watercress, watermelons, wheat, wheatgrass
Sulforaphane
Broccoli, Brussels sprouts, cabbage, cauliflower, kale, turnips
Sulfur
Alfalfa sprouts, apples, apricots, asparagus, avocados, beans (all), broccoli, Brussels sprouts, cabbage, carrots, cauliflower, cayenne pepper, celery, chives, chlorella, corn, cucumbers, eggplant, figs, garlic, grains (all), green beans, green leafy vegetables, hemp (nuts/oil/powder/seeds), horseradish, kale, kelp, nuts (all), oats, onions, parsnips, peaches, peas, plums, potatoes, prunes, pumpkin seeds, raspberries, sesame seeds, spinach, spirulina, swiss chard, tomatoes, turnips, watercress, wheat, wheat germ, wheatgrass
Super-Oxide Dismutase
Broccoli, cabbage, green leafy vegetables, nutritional yeast, wheatgrass
Taurine
Human breast milk, nuts (all), red algae (this nutrient is also produced naturally from vitamin B-6, cysteine and methionine)
Theronine
Apples, apricots, beans (all), dates, figs, grains (all), nuts (all), peaches, pears, persimmons, seeds (all), strawberries, tomatoes, vegetables (all except celery and lettuce)
Trace Minerals
Chlorella, hemp (milk/oil/powder/seeds), nuts (all), sea salt (unrefined), seaweed (all), seeds (all), soy, spirulina, sprouts (all), vegetables (all)
Tryptophan
Alfalfa sprouts, avocados, bananas, beans (all), cacao/chocolate (genuine cacao/chocolate is naturally vegan; it's a bean), chives, dates, durian, figs, grains (all), grapefruit, lentils (all), nuts (all), oranges, papayas, peaches, pears, persimmons, pineapples, seeds (all), strawberries, tomatoes, vegetables (all)
Tyrosine
Alfalfa sprouts, almonds apples, apricots, asparagus, avocados, bananas, beans (all), cacao/chocolate (genuine cacao/chocolate is naturally vegan; it's a bean), beets, bell peppers, carrots, cherries, cucumbers, figs, leeks, lettuce, parsley, pumpkin seeds, sesame seeds, spinach, spirulina, strawberries, sunflower seeds, watercress, watermelons, wheat germ, whole wheat
Valine
Apples, apricots, beans (all), cacao/chocolate (genuine cacao/chocolate is naturally vegan; it's a bean), figs, grains (all), mushrooms, nuts (all), peaches, pears, persimmons, seeds (all), strawberries, tomatoes, vegetables (all except celery and lettuce)
Vanadium
Dill, grains (all), green beans, olives, parsley, radishes, soy
Zeaxanthin
Bell peppers, chlorella, corn, grapes, green leafy vegetables, kiwis, oranges, paprika, raisins, spirulina, squash, zucchini
Zeta-Carotene
Tomatoes
Zinc
Açaí, alfalfa sprouts, aloe vera, beans (all), cacao/chocolate (genuine cacao/chocolate is naturally vegan; it's a bean), cayenne pepper, chlorella, coconuts, corn, dandelion greens, garlic, grains (all), green leafy vegetables, hemp (milk/oil/powder/seeds), mushrooms, nutritional yeast, nuts (all) onions, parsley, peas, raisins, seaweed (all), seeds (all), soy, spinach, spirulina, wheat germ, wheatgrass
