As a vegan for years, the question of where do you get your
protein or your calcium or your whatever always comes up. So, where is it
acquired? Read on.
Nuts, seeds, beans, lentils, whole grains (brown rice,
quinoa, bulgur, barley, etc), meat, chicken and fish substitutes, artichokes,
asparagus, beets, bell peppers, broccoli, Brussels sprouts, cabbage, carrots,
cauliflower, celery, chard, collards, corn, cucumber, eggplant, kale, leeks,
lettuce, okra, onions, parsnips, potatoes, radishes, string beans, sweet
potatoes, squash, tomatoes, turnip, and all vegetables not listed, apples,
apricots, avocado, banana, berries, cantaloupe, cherries, dates, figs, grapes,
grapefruit, guava, kiwi, lemon, limes, mango, melons, nectarines, oranges,
papayas, peaches, pears, persimmons, pineapples, tangerines, all the fruits not
BETA CAROTENE (Antioxidant)
Sweet potato, carrots, butternut squash, red peppers,
tomatoes, pumpkin, spinach, collards, cantaloupe, apricots, peaches, broccoli.
COENZYME Q10 (Antioxidant
protection, decrease risk of skin cancer.)
Peanuts, sesame seeds, pistachio nuts, broccoli, cauliflower,
VITAMIN C (Antioxidant, helps form new cells, Improves
Berries, sweet red peppers, bell peppers, parsley, broccoli,
cauliflower, berries, lemons, romaine lettuce, Brussels sprouts, papaya, kale,
turnip greens, kiwifruit, oranges, tomatoes, grapefruit, asparagus, celery,
pineapple, watermelon, squash, carrots, garlic, apricots, sweet potatoes,
VITAMIN D (Strengthens & helps form bones & teeth
via calcium & phosphate.)
Sunshine, fortified cereals.
GLUTATHIONE (Powerful antioxidant)
Greens, chlorella, asparagus, broccoli, cabbage, Brussels
sprouts, cauliflower, kale, watermelon, avocado, walnuts, grapefruit, oranges,
cantaloupe, acorn squash peaches, zucchini, spinach.
THIAMINE (Vitamin B1) (Converts food into energy, boosts
Romaine lettuce, asparagus, spinach, sunflower seeds,
celery, green peas, tomatoes, eggplant, Brussels sprouts, mustard greens,
cabbage, watermelon, carrots, squash, broccoli, corn, kale, oats, oranges,
split peas, peanuts, lentils, whole wheat.
RIBOFLAVIN (Vitamin B2) Converts food into energy,
supplements healthy skin, hair, beard & brain)
Cremini mushrooms, spinach, asparagus, Swiss chard, mustard
greens, broccoli, collard greens, turnip greens, green beans, cabbage,
strawberries, cauliflower, raspberries, Brussels sprouts, summer squash,
tempeh, plums, soybeans, almonds.
NIACIN (Vitamin B3) (Converts food into energy, makes the
nervous system healthy)
Corn grits, nuts, peanut butter, enriched cereals.
PYRIDOXINE (Vitamin B6) (Makes red blood cells, improves
sleep, appetite and mood)
Spinach, bell peppers, turnip greens, garlic, cauliflower,
mustard greens, beans, bananas, celery, cabbage, asparagus, broccoli, turmeric,
kale, collard greens, Brussels sprouts, watermelon, Swiss chard, nuts.
BIOTIN (Vitamin B7) (Metabolizes carbs, fats, & amino
acids, is the building block of protein & strengthens the hair and skin)
Peanuts, filberts, almonds, soy beans, cauliflower, brewer’s
yeast, wheat germ, cashews, sweet potatoes, spinach, Swiss chard, legumes,
tomatoes, avocado, bananas.
FOLATE (Vitamin B9) (New cell creation & DNA synthesis)
Romaine lettuce, spinach, asparagus, greens, broccoli,
cauliflower, beets, legumes, beans, squash, cucumbers, papaya, strawberries,
METHYLCOBALAMIN (Vitamin B12) (Breaks down fatty acids &
amino acids &boosts red blood cells)
Organic sulfur crystals.
MAGNESIUM (Stops cramps, boosts better sleep and instant
Swiss chard, spinach, kelp, tofu, legumes, chocolate,
potatoes (baked), oatmeal, squash, seeds, ginger, quinoa, buckwheat, tomatoes,
beets, Brussels sprouts, scallops, asparagus, cremini mushrooms, tempeh, brown
rice lima beans.
SELENIUM (Antioxidant, boosts brain, heart, thyroid &
Nuts, soybeans, corn, wheat, brown rice, oatmeal, and
vegetables. Also, Brazil nuts are very concentrated in selenium so go lightly.
POTASSIUM (Boosts diabetic health, good blood pressure,
heart & kidney health, digestion, keeps the body well moisturized, supplies
bone structure strength, energy levels, brain functioning, strengthens the
nervous system and mental wellness)
Swiss chard, figs, currents, seeds, cremini mushrooms,
spinach, romaine lettuce, celery, greens, broccoli, fennel, squash, blackstrap
molasses, eggplant, kale, Brussels sprouts, turmeric, beets, asparagus,
cauliflower, apricots, potatoes, raisins, ginger, yams, kiwifruit, chili
pepper, adzuki beans, cabbage, bananas, oranges, avocados, watermelon, kidney
IRON (Supplements energy & focus)
Swiss chard, spinach, thyme, turmeric, dill weed, cinnamon,
parsley, rosemary, blackstrap molasses, greens, string beans, shitake
mushrooms, asparagus, garbanzo beans, leeks, tofu, olives, lentils, kelp, sesame
ZINC (Improves heart health, metabolism, anti-aging,
immunity, anti-cancer, & reduces bodily inflammation)
Cremini mushrooms, spinach, squash, asparagus, Swiss chard,
greens, whole grains, miso, broccoli, maple syrup, beans, green peas, nuts,
MELATONIN (Better sleep, reduces seasonal depression, increases
human growth hormone and eye health)
Oats, corn, brown rice, ginger, tomatoes, bananas, barley,
CALCIUM (Boosts dental strength, healthy heart, enemy of
type-2 diabetes, prevents kidney stones and osteoporosis, aids safe blood
pressure and assists in blood clotting)
Nuts, seeds, beans, whole grains, oats, vegetables, fruits,
spirulina, dried fruit, nut and seed butters, soymilk, rice milk, almond milk,
hemp milk, tofu, tempeh, black strap molasses.
For those of you that go against vegetarianism and veganism,
I would like to add a perspective of your diet:
MEAT (All dead, rotting, chemical injected flesh foods
LIQUID FAT. (All Dairy is cooked up to 500 degrees)
CHICKEN’S PERIOD (Eggs)
NON- ORGANIC FOODS
(Endless chemicals injected to extend shelf life for months)
The bottom line is, when you eat the OPPOSITES, not only
will you have a short life, but you will be loaded with poisons, chemicals,
synthetics, constant medical prescriptions, constant MD visits and lots of
pains. The human form is specifically and anatomically designed to consume
plant-based foods, which goes against the money makers and TV ads.
P.S. Did anyone
see the February 2008 media report of the 146 million pounds of contaminated
meat that was recalled? The problem being that most of the contaminated meat
has already been consumed through the school lunch program, the food banks and
Any other questions?