- calcium for bone strength and muscle contraction
- soy milk
- unfortified almond milk
- yoghurt
- kale
- carbohydrates for energy
- simple carbohydrates/sugars
- fructose
- fruits
- fruit juice
- honey
- maple syrup
- asparagus
- peas
- zucchini
- glucose
- pasta
- wholegrain bread
- legumes
- corn
- complex carbohydrates/starches
- wholegrains
- bread
- rice
- cereal
- starchy vegetables
- beans
- chickpeas
- corn
- lentils
- peas
- potatoes
- parsnips
- beetroot
- fructose
- simple carbohydrates/sugars
- choline for making cells
- eggs
- peanuts
- fiber for digestion and lowering "bad" cholesterol
- oatmeal
- lentils
- peas
- beans
- fruits
- vegetables
- folic acid for heart health and cell development
- dark and leafy vegetables
- rocket
- bok choy
- kale
- enriched wholegrain bread
- fortified cereal
- dark and leafy vegetables
- iodine for the thyroid (a gland in the neck which produces and discharges hormones for growth and development through the rate of mentabolism)
- seaweed
- iodized salt
- iron for red blood cells
- fortified cereals
- beans
- lentils
- soy beans
- spinach
- magnesium for heart rhythm, muscle and nerve functions, and bone strength
- green and leafy vegetables
- kale
- microgreens (immature greens)
- spinach
- cabbage
- rocket
- bok choy
- nuts
- dairy
- soybeans
- potatoes
- whole wheat
- quinoa
- green and leafy vegetables
- manganese for forming bones and making enzymes
- nuts
- legumes
- tea
- wholegrains
- molybdenum for making enzymes
- legumes
- leafy vegetables
- kale
- microgreens (immature greens)
- spinach
- cabbage
- rocket
- bok choy
- grains
- nuts
- phosphorus for cells to function, making energy, and bone growth
- peas
- eggs
- cereals
- breads
- potassium for controlling blood pressure
- potatoes
- bananas
- soybeans
- fruits
- vegetables
- protein for building muscle
- tofu
- tempeh
- edamame
- soybeans
- lentils
- chickpeas
- most beans
- nutritional yeast
- spelt
- hempseed
- green peas
- spirulina
- quinoa
- breads made from sprouted grains (eg ezekiel)
- soy milk
- oats
- wild rice
- chia seeds
- nuts and seeds
- vitamin a for vision, the immune system, and reproduction
- sweet potatoes
- carrots
- spinach
- fortified cereals
- vitamin b1 for processing carbs and protein
- wholegrains
- enriched and fortified breads
- enriched and fortified cereals
- vitamin b2 for converting food into energy and making red blood cells
- breads
- fortified cereals
- vitamin b3 for digestion and making cholesterol
- enriched and wholegrain breads
- fortified cereals
- vitamin b5 for turning carbs, protein, and fats into energy
- potatoes
- oats
- cereals
- tomatoes
- vitamin b6 for metabolism and the immune system
- fortified cereals
- fortified soy products
- chickpeas
- potatoes
- vitamin b7 for hair, skin, and nail health and making fats, protein, and other
- fruits
- vitamin b12 for making red blood cells
- fortified cereals
- vitamin c for protecting against cell damage, the immune system, and making collagen, which improves skin and bones
- red and green peppers
- kiwis
- citrus fruits
- strawberries
- broccoli
- tomatoes
- vitamin d for bones, muscles, the immune system, and the central nervous system
- fortified cereals
- vitamin e for protecting cells against damage
- fortified cereals
- sunflower seeds
- almonds
- peanut butter
- vegetable oils
- vitamin k for preventing blood clotting and improving bone health
- green vegetables
- spinach
- broccoli
- brussel sprouts
- cabbage
- green vegetables
- zinc for supporting your immune system and nerve functions, and reproduction
- fortified cereals
feb 3 2022 ∞
sep 26 2023 +
sep 26 2023 +