Vitamins & Minerals

Food is the fuel you give your body & mind, so make sure you treat your body like a temple!

I will share with you how to get the vitamins & minerals you need in the most healthy way.

Vitamins:

Vitamin A (healthy skin, hair & eyes – improves immune system)

  • leafy greens
  • sweet potatoes
  • pumpkin
  • carrots
  • winter squash
  • red bell peppers
  • orange bell peppers
  • grapefruit
  • cantaloupe
  • goji berries
  • alfalfa grass
  • wheatgrass
  • spirulina
  • chlorella

Vitamin B (healthy heart, digestion, metabolism – gives energy & mental focus)

  • broccoli
  • leafy greens
  • sweet potatoes
  • fennel
  • squash
  • tomatoes
  • berries
  • bananas
  • oranges
  • avocados
  • dried figs
  • dried dates
  • seeds
  • almonds
  • cashews
  • spirulina
  • fortified coconut, almond, and soy milk
  • fortified non-dairy yogurts
  • beans and legumes
  • fortified nutritional yeast

Vitamin C (fights inflammation – improves mood – healthy skin, hair & nails – reduces stress – helps absorbing iron – healthy immune system)

  • dark leafy greens
  • broccoli
  • sweet potatoes
  • peppers
  • tomatoes
  • peas: mange tout, green peas
  • guavas
  • papaya
  • mango
  • apple
  • pineapple
  • cantaloupe melon
  • honeydew melon
  • kiwi
  • berries: strawberries, raspberries, blackberries, blueberries
  • superfood berries: mulberries, goldenberries, goji berries, camu camu
  • citrus fruits
  • chestnuts
  • apple cider vinegar
  • cacao beans
  • green superfood powders

Vitamin D (healthy bones, digestion, metabolism, brain & mood)

  • Sunlight (minimum 15 minutes daily)
  • Mushrooms
  • vitamin D fortified vegan cereals
  • vitamin D fortified vegan milks

Vitamin E (healthy skin, immune system & heart – prevents cancer)

  • nuts & seeds
  • avocados
  • spinach
  • wheat germ (contains 100% in 1 tablespoon!)
  • whole grains
  • broccoli
  • mango
  • tomatoes
  • kiwi fruit
  • Swiss chard
  • olives
  • mustard greens
  • asparagus
  • beet greens
  • turnip greens

Vitamin K (healthy bones, cardiovascular system)

  • best source: leafy greens
  • kale
  • spinach
  • romaine lettuce
  • arugula
  • collards
  • green peas
  • turnips
  • mustard greens
  • Brussels sprouts
  • broccoli
  • cabbage
  • blueberries
  • raspberries
  • prunes
  • grapes

Minerals:

Calcium (healthy nervous system, blood pressure, sleep cycle, hair & nails – strong bones & teeth)

  • chia seeds
  • leafy greens
  • hemp milk
  • sesame seeds
  • tahini
  • almond butter
  • beans: particularly soy, white, navy & pinto beans
  • fennel
  • broccoli
  • artichoke
  • blackberries
  • blackcurrants
  • oranges
  • figs
  • amaranth seed

Fiber (healthy heart, digestion, satiety levels, brain function – gives energy – helps you sleep)

  • hemp seeds
  • hemp protein powder
  • chia seeds
  • flax seeds
  • oats
  • quinoa
  • coconut flower
  • shredded coconut
  • cacao & cocoa
  • leafy greens
  • pumpkin
  • sweet potatoes
  • berries
  • apples

Iron (healthy lungs, muscles, metabolism & skin – gives energy)

  • dark chocolate
  • cocoa powder
  • dried fruit without added sugar: peaches, apricots, prunes, raisins
  • dark leafy greens
  • spirulina & other sea algea
  • tofu
  • tahini
  • oats
  • whole grains
  • beans & legumes
  • nuts & seeds
  • peanut butter
  • hemp protein

Magnesium (healthy mood, weight, sleep, heart & metabolism – gives energy)

  • leafy greens
  • nuts & seeds
  • beans & legumes
  • grains
  • winter squash
  • seaweed
  • avocados
  • bananas
  • dried figs
  • dates
  • cacao & cocoa
  • coffee beans
  • broccoli
  • root vegetables

Zinc (healthy immune system, skin, hair, nails, metabolism, regulation of hormones)

  • whole grains
  • beans& legumes
  • nuts & seeds
  • cacao
  • miso
  • broccoli
  • fortified nutritional yeast
  • green beans

Protein (healthy muscles, bones, hair, brain – gives energy & mental focus)

  • beans & lentils
  • green peas
  • almonds
  • pumpkin seeds
  • spirulina
  • chia seeds
  • hemp seeds
  • oats
  • quinoa
  • kale
  • spinach
  • peanut butter
  • black and wild rice
  • whole food-based, plant-based protein powders
  • plant-based meats: tempeh, tofu, meatless ‘meat’ crumbles, seitan,…