Vegetarian Nutrient Glossary - The short list Vitamin A – Brightly colored fruits/vegetables - Aids in cancer prevention Beta Carotene - Green and Yellow Vegetables - Fights cancer and free radicals. Lutein -Green fruits/vegetables, leafy greens in particular - Protects against eye disorders. Lycopene - Tomatoes cooked in oil, watermelon - Reduces risk of cancer and heart disease. Zeaxanthin - Yellow corn, mango, oranges - Antioxidant needed for eye health. Vitamin D - Sunshine 20 minutes per day - Critical for bone and tooth health, helps prevent cancer and autoimmune diseases. Vitamin B1 - Brown rice, legumes, soy - Enhances brain function and energy. Vitamin B2 - Spinach, quinoa, avocado, almonds, mushrooms - Essential to energy, immune support. Vitamin B3 - Brewer’s yeast, broccoli, carrots, nuts, wheat germ - Aids in circulation and nerves; lowers cholesterol. Vitamin B5 - Whole wheat, legumes, peas – Fights stress, enhances stamina. Vitamin B6- Bananas, brown rice, carrots, oatmeal, whole grains - Needed for growth and maintenance. Folic Acid - Leafy greans, asparagus, brewers yeast - Important in genetic, metabolic and nervous system health Vitamin B12 - Needed for blood formation, nervous system health - It is not found in significant amounts in vegetables or fruits. Choline - Legumes, Whole grains - Helps with transmission of nerve impulses; supports brain function and fat metabolism. Inositol - Fruits /veggies, legumes - Protects against hardening of the arteries. Vitamin C - Berries, fruits and leafy greens. Antioxidant for immune and eye health. Bioflavanoids- Black currants, cranberries, buckwheat, peppers - Helps with the absorption of vitamin C, protects capillaries and circulation. L-Carnitine- Nuts, seeds, legumes in trace amounts - Supports energy production. Enzymes- Raw foods- Promotes nutrient absorption and storage. Calcium - Leafy greens, almonds, tofu, navy beans, chia seeds, lentils, kidney beans - Essential for strong bones, teeth and healthy gums. Chromium- Brewer’s yeast, brown rice, whole grains - Helps glucose metabolism, enhance energy production Copper- Nuts, soybeans, whole grains - Helps build blood cells, bone and collagen Iron – Leafy greens, chia seeds, beets, pumpkin seeds, lentils. dark chocolate, oatmeal - Essential to blood cell production, growth, and immune health Magnesium- Leafy greens, molasses, seeds, soybeans, dark chocolate - Vital for enzyme activity and energy. Manganese- Avocados, nuts , seeds, sea vegetables, whole grains. Needed for fat and protein metabolism, energy production. Molybdenum- Legumes, cereal grains, dark leafy vegetables, whole grains. Activates enzymes and promotes cell function. Potassium- Fruits, whole grains - Protects against high blood pressure. Phosphorus- Legumes, peas, nuts, seeds, whole wheat grains - Key for the maintenance of bones, teeth and cell membranes. Selenium- Brazil nuts, brewer’s yeast, torula yeast, brown rice, whole grains - Anticancer antioxidant; works best with vitamin E Silicon- Alfalfa, bell peppers, brown rice, whole grains - Needed for formation of collagen for bones and connective tissue. Vanadium- Spinach, Dill weed, parsley, olives, mushrooms, whole grains - Necessary for healthy bones and teeth; improves insulin use. Zinc- Legumes, pumpkin seeds, whole grains - Important in immune/reproductive health. "All nutrients are synergistic, meaning they require the help of the other vitamins to be effective. Too much of one can create an imbalance to the body and do more harm than good. Eating a wide variety of raw vegetables and fruit helps the body assimilate the vitamins in a cohesive and efficient manner safely. "