Tiva Luckett

Naturopath

Resources


Sources of Vitamin B12

As vitamin B12 is only present in animal products it is usually low in vegans and some vegetarians. Some vegetable sources contain vitamin B12 but it cannot be used by the body, such as yeast, mushrooms and soya products.

Sources
Dairy products
Eggs
Fish
Fortified cereals
Herring
Kelp
Mackerel
Meat
Milk and milk products
Miso
Mushrooms
Oysters
Seaweed
Soya products (if fermented)
Tempeh
Trout
Yoghurt


Sources of Vitamin B


These foods have a complex of B vitamins, in nature there are no B vitamins that are found in isolation.
Asparagus
Avocado
Banana
Bean sprouts
Brewers yeast
Broccoli
Brussels sprouts
Buckwheat
Carrots
Corn
Currants
Dates
Egg yolk
Green leafy vegetables
Kelp
Legumes
Liver
Milk
Molasses – black strap
Mushrooms
Nuts
Oatmeal
Plums
Prunes
Raisins
Rice bran
Rice brown
Rye
Spinach
Sunflower seeds
Tempeh
Tofu
Tomatoes
Torula yeast
Walnuts
Watercress
Wheat bran
Wheat germ
Whole grains
Whole wheat
Yeast
Yoghurt


Sources of Vitamin A

Benefits of vitamin A include improvement in day and night vision, as an antioxidant it is useful for maintaining a healthy immune system and increasing fertiltiy (but supplements must be avoided in pregnancy). Vit E and zinc are important for the proper functioning of vitamin A.

Vitamin A found in animal products is generally in the form of retinol, and in vegetable sources is in the form of beta-carotene.
Apricots
Asparagus
Beet greens
Broccoli
Butter
Cantaloupe
Carrots
Cream
Egg yolk
Fish liver oil
Fruit (yellow and orange coloured)
Garlic
Goji berries
Green leafy vegetables
Kale
Liver
Milk and milk products
Mustard greens
Oranges
Palm fruit oil
Papaya
Peaches
Pumpkin
Spinach
Squash
Sweet potato
Turnip greens
Vegetables (yellow and orange coloured)
Watercress


Sources of Magnesium

Magnesium is useful for a multitude of conditions such as high blood pressure, asthma, muscle cramps, stress, tension and insomnia. If you are taking a supplement it will take about six weeks to achieve increased levels in the body.
 
Factors affecting magnesium levels:

  • Low levels in soil
  • Refined foods e.g. milling of flour
  • Oxalic acid in raw spinach and chard reduces absorption
  • Phytic acid in grains and legumes, that are not correctly prepared, reduces absorption
  • High alcohol intake will increase magnesium excretion


Sources of magnesium:
Alfalfa
Almonds
Apples
Apricots
Avocado
Banana
Black eye peas/beans
Brazil nuts
Brewers yeast
Broccoli
Cantaloupe
Cashew nuts
Dairy products
Figs
Garlic
Grapefruit
Green leafy vegetables
Kelp
Legumes
Lima beans
Millet
Molasses blackstrap
Nuts
Oats
Pecans
Prunes
Rice – brown
Seeds
Sesame seeds
Soya beans
Sunflower seeds
Tofu
Watercress
Wheat
Wheatgerm
Whole grains


Sources of Protein

It is common for vegans and vegetarians to have diets that are low in protein, unless they are aware of protein combining, this can result in protein deficency and problems such as reduced healing and immunity, dizziness, dry and falling hair and sugar cravings.

Almonds
Beans
Beef
Black eyed peas/beans
Brazil nuts
Cashew nuts
Cheese
Chicken
Dairy
Eggs
Fish
Grains
Herring
Lamb
Lentils
Mackerel
Meat
Mussels
Nuts
Ostrich
Oysters
Peanuts
Pecans
Pistachio nuts
Quinoa
Red Meat
Rice
Salmon
Sardines
Seafood
Seaweed
Seeds
Soy products
Tempeh
Tofu
Tuna
Turkey
Venison
Walnuts
Whey
Yoghurt


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