Fats

Vital to get Omega 3. Essential for brain and nerve function.

• Olive Oil
• Linseed Oil
• Rapeseed Oil
• Avocados
• Nuts
• Green Leafy Veg

Protein

For growth and repair of body tissue.
For hormones and enzymes.

• Beans and Lentils
• Beansprouts
• Tofu
• Soya Milk
• Wholegrains
• Seeds
• Nuts
• Hummous

Vitamins

A

Needed for bones and teeth, sight, growth and repair.
Also an antioxidant

• Carrots
• Spinach
• Red and Yellow peppers
• Watercress
• Tomatoes
• Green leafy veg
• Dried Apricots
• Mango
• (Brightly coloured fruit and veg)

D

Needed for Calcium use.
Healthy bones and teeth.
May need to supplement in the winter

• Sunlight on the skin
• Fortified Cereals
• Fortified Margarine
• Fortified Soya Milk
• (D2 is animal free)

E

Used to protect against disease and for skin health
Antioxidant

• Olive Oil
• Tomatoes
• Avocado
• Apples
• Carrots
• Nuts and Seeds
• Wholegrains

K

Fights infection.
For blood clotting and healthy bones

• Green leafy veg
• Kelp
• Lettuce
• Broccoli
• Peas
• Lentils

B group

B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B6 (Pyridoxin)

Important for energy, using fats and protein.
For cell growth and nervous system

• Beansprouts
• Avocado
• Wholegrains
• Nuts
• Mushrooms
• Bananas
• Oranges
• Yeast Extract
• Beans and Lentils
• Green Leafy Veg

B12

Used in nerve formation and cell production.
Deficiency can lead to anaemia

• Fortified Soya Milk
• Fortified Cereals
• Fortified Margarine
• Soya "Meat"
• Yeast Extract

C

Used to fight infection and heal wounds
Antioxidant

• Green leafy veg
• Broccoli
• Parsley
• Potatoes
• Frozen Peas
• Oranges
• Blackcurrents
• Kiwi
• Mango

Minerals

Iron

Used in production of red blood cells and oxygen transportation.
Best absorbed with Vitamin C.
(avoid tea and coffee around meals)

• Green Leafy veg
• Beans and Lentils
• Tofu
• Pumpkin Seeds
• Millet
• Figs
• Dried Apricots
• Dates

Calcium

For teeth, bones and muscles. Also for hormones and blood clotting

• Green Leafy veg
• Almonds
• Broccoli
• Swede
• Tofu
• Fortified Soya Milk
• Tahini

Zinc

Important for the immune system and wound healing

• Green Leafy veg
• Pumpkin Seeds
• Sesame seeds
• Lentils
• Tofu
• Almonds
• Wholegrains

Iodine

Important for metabolism and healthy functioning of thyroid gland.
Iodine in veg depends on the soil, seaweeds are the best sources.

• Green Leafy veg
• Asparagus
• Kelp

Magnesium

For bone strength, nerve and muscle function.

• Green Leafy veg
• Wholegrains
• Soya beans
• Avocados
• Bananas
• Apricots
• Apples
• Cashew nuts
• Almonds

Selenium, Phosphorous, Potassium

Selenium is an antioxidant and fights disease.
Potassium for blood pressure and Calcium balance

• Brazil nuts
• Wholegrains
• Chick peas
• Pumpkin seeds
• Yeast Extract
• Bananas
• Strawberries
• Tomatoes
• Many fruit and Veg

Other Trace Elements

Fluorine, copper, cobalt, chromium, magnesium, manganese, molybdenum
For bones, teeth, skin, hair, and red blood cells. Fighting against diseases.

• Green leafy veg
• Wholegrains
• Beans and Lentils
• Almonds
• Bananas
• Potatoes
• Seaweeds

Carbohydrates

For energy. Use complex carbohydrates
Avoid sugar, white flour and processed grains.

• Wholegrain Rice
• Pasta (try wholemeal)
• Wholemeal Bread
• Oats
• Potatoes
• Beans and lentils
• Cereals (eg muesli)

Fibre

Keeps bowels healthy, lowers cholesterol, and regulates appetite.

• Wholegrains
• Fruit and Vegetables
• Nuts and Seeds
• Beans and lentils