CALCIUM is for the development and growth of bones and teeth, normal clotting of blood and functioning of muscles: watercress; rhubarb; beets; parsley; spinach; broccoli; Chinese cabbage; raw onions; raw celery; akra; chives; raw cabbage; cucumbers; turnips; zucchini; green beans; squash; artichokes.

CARBOHYDRATES are for energy, heat and to assist in the absorption of fat soluble vitamins & calcium: cereals; bread & flour products; dried fruits; dried peas & beans; bananas; sugar; potatoes.
Protein, fat and carbohydrate combine to form calories _ which supply heat and energy.

COPPER is for the manufacture of red bloodcells, bones, collagen, healing wounds, even creation of RNA. Copper can be found in: nuts & beans; dried peas; wheat bran; whole wheat; molasses; mushrooms; avocados; broccoli.

ESSENTIAL FATTY ACIDS limit the formation of excess cholesterol in the blood. They are sources of the prostaglandins which regulate processes in the smooth muscles. Essentially fatty acids can be found in: vegetable oils; peanuts; sesame, sunflower and safflower seeds.

FATS are necessary for healthy skin, energy, heat and to assist in the absorption of fat soluble vitamins and calcium. Fats can be found in: vegetable oils; nuts & nut creams; cooking fats; nut butters; margarine; vegan white fats.

FIBER keeps vascular system in good tone, i.e. prevents troubles in the intestines, veins and arteries. Can be found in: citrus fruits, apples, potatoes, peas, beans, broccoli, carrots and unrefined foods (especially cereals)

FOLIC ACID is used to synthesize and break down amino acids. It also prevents certain kinds of anemia, assists growth Can be found in nuts, grains, oranges, avocados, all green vegetables; yeast extracts.

IODINE is for healthy growth and development. Sea vegetables are good sources of iodine for vegans. Can be found in dried beans, asparagus; green veggies; pineapple.

IRON is for proper formation of red blood cells and regulation of body processes. Vegetable sources of iron are not as easily absorbed as animals sources, but good intake of vitamin C will enhance absorption. Iron can be found in: prunes, whole grain cereals; black treacle; raisins; nuts; sesame seeds; soya flour; pulses; cocoa; curry powder.

MANGANESE is necessary for strong bones, healthy skin, the proper functioning of muscle and nervous tissue. Can be found in legumes (beans), nuts, fruits, tea, alfalfa; chlorophyll; wheat germ; whole grains.

NICOTINAMIDE is for healthy digestion, good skin condition, and growth: soya; peanuts; flour & bread; yeast; rice; pulses; beer.

PROTEIN helps growth and the repair of body tissues, and for energy their physical properties may be changed by cooking and food preparation generally.. Proteins come form several sources. NUTS: hazels, brazils, almounds, cashews, walnuts, pine kernals, etc. SEEDS: sesame, pumpkin, sunflower, linseeds. PULSES: peas, beans, lentils, peanuts. GRAINS/CEREALS: wheat (in bread, soy and pasta, etc.) barley, rye, oats, millet, maize (sweetcorn), rice, gluten flour, bakers yeast, brewers yeast. SOYA PRODUCTS: tofu, tempeh, textured vegetable protein, veggieburgers, soya milk.

TRACE ELEMENTS are essential accessories to vital processes and to action of other nutrients: carrots; watercress; dried apricots; prunes; tomatoes; cabbage; green peas; all green vegetables and margarine.

VITAMIN A is for growth in children, plays a part in the way the eyes receive light, and protects moist surface tissues (bronchial tubes, etc.): peppers parsley; carrots; sweet potatoes; apricots; spinach; mangoes; chives; squash.

VITAMIN B1 (Thiamine) is for growth, appetite, digestion, and the nervous system: bread and wheat products; pulses; yeast (brewers is best); Brazils and peanuts (uncooked); wheat germ.

VITAMIN B2 VITAMIN B12 >: is needed for cell division and blood formation. Plant foods do not contain vitamin B12 except when they are contaminated by microorganisms. Thus, vegans need to look to other sources to get vitamin B12 in their diet. Although the minimun requirement for vitamin B12 is qutie small, 1/1,000,000 of a gram (1 microgram) a day for adults, a itamin B12 deficiency is a very serious problem leading ultimately to irreversible nerve damage. Prudent vegans will include sources of vitamin B12 in their diets. However, vitamin B12 deficency is actually quite rare even among long-term vegans.
B12 aids growth of nerve cells and the prevention of certain kinds of anemia. SOURCES include 1/2 cup of Grape nuts cereal a day, Red Star T-6635= nutritonal yeast (1-2 teaspoons supplies adult RDA). It is very important for pregnant or lactating womin, infants, and children to have reliable sources of vitamin B12 in their diets. OTHER SOURCES INCLUDE: brewers yeast; bakers yeast; rice bran; wheat germ; sunflower seeds; cornflakes; pinon ; nuts; soy milk; sesame seeds; brazil nuts; peanuts. Higher to lower levels found in: edible seaweeds, hijiki and wakame, mushrooms, nutritional yeast, tempeh, miso, syrup, sour dough bread, parsley, beer, cider, wine, yeast, tofu, supplemented fortified foods, some yeast extracts, soya-based textured vegetable proteins, soya milks and margarine.

VITAMIN C is famous for healing wounds, prevention of scurvy, maintaining stamina, strong blood vessels, resistance to infection: bell peppers; guavas; peppers; broccoli; watercress; parsley; radishes; asparagus; brussel sprouts; chives; strawberries; papayas; canteloupes; oranges; grapefruit.

VITAMIN D builds bones & Teeth. Growth: mild exposure to sunlight; sunflower seeds; mushrooms.

VITAMIN E is for growth, muscle tissues, normal reproduction. Possibly retards ageing: wheat & rice germ; whole wheat grains; leafy greens; nuts & seeds; legumes.

VITAMIN K regulates clotting of blood: green leafy vegetables.

ZINC aids in fighting infections: nuts & seeds; wheat germ; brewers yeast; whole grains; yellow & green veggies; yellow fruits.