Nutrition Guide to Common Foods
by Robert Cheeke, Vegan Bodybuilder, February 28th, 2004

High-Protein Foods

Soybeans
Chick peas
Kidney beans
Adzuki beans
Other beans
Tofu
Lentils
Almonds

Other nuts and seeds
Kamut and spelt
Other whole grains


High-Calcium Foods

Black beans
Chick peas
Soybeans
Pinto beans
Tofu
Cashews
Almonds
Sesame seeds
Molasses
Dark leafy green vegetables
Brazil nuts
Hazelnuts (filberts)
Sunflower seeds
Globe artichokes

High-Magnesium Foods

Pumpkin and squash seeds
Bran
Almonds
Sesame seeds
Other nuts and seeds
Peanuts
Millet
Whole grains
Dried figs
Molasses
Black-eyed peas

High-Iron Foods

Dried fruit
Molasses
Chick peas
Black-eyed peas
Pinto beans
Whole grains
Sesame seeds
Other seeds
Prune juice
Dark leafy green vegetables
Jerusalem artichokes

High-Zinc Foods

Brazil nuts
Bran
Almonds
Walnuts
Lentils
Lima beans
Black-eyed peas
Other dried peas
Chick peas
Cashews
Pecans
Whole wheat flour
Corn and cornmeal
Spinach
Asparagus

High-Iodine Foods

Seaweeds
Sea Kelp
Iodized sea salt
Dark leafy green vegetables

High-Mineral and Enzyme Foods

Miso
Vegetable juices
Barley green
Wheat grass
Papayas
Seaweeds
Citrus fruit
Tomato juice

High B-12 Foods

Wheat grass
Barley green
Spirulina
Cholorella
Blue-green algae
B-12 fortified foods like texturized vegetable protein (TVP)
Vitamin supplements

Vitamin D

Alfalfa
Chlorella
Blue-green algae
Fenugreek
Sunflower seeds
Coconut
Papaya
Rosehips

Essential Oils

Flax seed/flax seed oil
Olives
Olive oil
Other natural oils
Nuts and seeds
Vegetables
Avocados
Whole grains

Herbs

Parsley
Herb seasonings
Herb teas
Garlic
Onions