Vitamins
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Vitamin A
Plenty in healthy diets, best absorbed cooked.
- Carrots.
- Spinach.
- Green Leafy Vegetables.
- Watercress.
- Peppers.
- Yellow Vegetables.
- Fruit.
- Dried Apricots.
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Vitamin B
Plenty in varied, healthy diet – water soluble – best steamed or eat raw.
- Green Leafy Vegetables.
- Wheatgerm.
- Brewer´s Yeast.
- Wholegrains.
- Beansprouts.
- Bananas.
- Avocados.
- Peanuts.
- Mushrooms.
- Currants.
- Sosmix.
- Yeast Extract.
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B1: Thiamin
B2: Riboflavin
B3: Niacin
B6: Pyridoxin
Biotin
B12 (see below)
Average adult: 1.5mg/day
(There is some evidence that B12 is made in the human gut).
- Folic acid
- Pantothenic Acid
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Many fortified products:
- Soya milks (Plamil & Unisoy)
- Sosmix
- Breakfast cereals
- Margarine (animal free)
- Soya Miree
- Seaweed (especially Kelp)
- Miso
- Yeast Extract (fortified)
- Vitamin B12
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Vitamin C
Average adult: 40mg/day
(Easily absorbed by heat & light)
- Green Leafy Vegetables.
- Broccoli.
- Cabbage.
- Green Peppers.
- Parsley.
- Potatoes.
- Frozen Peas.
- Oranges.
- Blackcurrants.
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Vitamin D
(For use with Calcium)
Plenty available unless no exposure to daylight. Some D vitamin supplements are animal based.
- Sunlight on the Skin.
- Fortified Cereals (D2 is animal free).
- Margarine (animal free).
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Vitamin E
No problem in varied healthy diet.
- Vegetable Oils (especially corn & sunflower).
- Wheatgerm.
- Tahini.
- Nuts & seeds.
- Avocados.
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Vitamin K
No problem in varied healthy diet.
- Green Leafy Vegetables.
- Seaweeds.
- Kelp.
- Blackstrap Molasses.
- Vegetable Oils.
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