Eat Smart

It should be noted that small, frequent meals allow the body to absorb nutrients more efficiently. In addition, water used to cook foods should not be discarded as it is high in vitamins and minerals drained from the cooked food. Use this water in soups. Raw fruits and vegetables retain the Vitamin C best, and the bran from cereal grains is one of the best sources of Vitamin B complex. Cook and eat smart when food is scarce, to maximize the vitamin and mineral potential.

	A	B	C	D	E	K	Ca	Co	Ir	Ma	Po	Zi
Recommended Food	Vitamins						Minerals
Amaranth							Ca
Beans and Legumes		B					Ca	Co			Po	Zi
Beet Greens										Ma	Po
Black-eyed Peas												Zi
Brewer's Yeast		B
Broccoli			C				Ca			Ma
Cabbage			C
Carrots	A										Po
Cauliflower			C								Po
Cereal Grains		B		D	E			Co
Clams		B
Cow Peas												Zi
Crabs								Co
Cranberries			C
Eggs				D
Fish		B		D			Ca	Co
Fowl		B										Zi
Greens (all leafy)	A	B				K	Ca
Kale					E	K	Ca
Kohlrabi			C								Po
Leeks							Ca			Ma
Lentils		B							Ir
Liver		B		D				Co	Ir
Melons			C
Mushrooms		B
Mustard Greens						K	Ca
Navy Beans										Ma
Okra							Ca			Ma
Oysters		B					Ca	Co				Zi
Peanuts		B			E			Co		Ma		Zi
Peas		B						Co		Ma
Potato (with skin)		B						Co			Po
Pumpkin							Ca
Pumpkin Seeds									Ir
Rabbit		B
Rice								Co
Sesame Seeds							Ca	Co	Ir
Soybeans		B					Ca		Ir
Spinach							Ca	Co	Ir	Ma
Squash Seeds									Ir
Sweet Peppers			C
Sweet Potatoes		B			E
Swiss Chard						K				Ma	Po
Sunflower Seeds					E				Ir
Tomatoes			C

Offered by Nancy.