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  • Nutrition Guide to Common Foods



    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
    Robert Cheeke

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