"EVERY vitamin, nutrient and mineral that the human body requires. These whole foods consist of fruits, land vegetables, sea vegetables, nuts, seeds, legumes and grains (avoid wheat gluten or soy if you are allergic to them). They constitute a complete balance of vital nutrients the body needs to thrive, and the majority of plant foods, such as broccoli, asparagus and strawberries, are a meal in and of themselves. The following items appear in several categories and are considered the best of the best: açaí, alfalfa sprouts, apricots, asparagus, avocados, broccoli, cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It's a bean.), chlorella, garlic, green leafy vegetables, nutritional yeast, pears, spirulina, strawberries and wheatgrass."
Vitamins, Minerals, and Other Nutrients: From A to Z
VITAMIN B-1/THIAMINE – açaí, almonds, beans (all), chlorella, grains (all), kelp, lentils (all), nutritional yeast, pecans, prunes, raisins, seeds (all), spirulina, sprouts (all), vegetables (all), wheatgrass
VITAMIN B-2/RIBOFLAVIN – apples, apricots, asparagus, avocados, bananas, beans (all), black currants, broccoli, cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It's a bean.) , cherries, chlorella, dates, figs, garlic, grains (all), green leafy vegetables, kelp, mushrooms, nutritional yeast, nuts (all), okra, onions, parsley, pineapples, prunes, seeds (all), spirulina, sprouts (all), watercress, watermelons, wheatgrass
VITAMIN B-3/NIACIN – apricots, asparagus, avocados, bananas, cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It's a bean.), cantaloupe, chlorella, corn, dates, figs, garlic, grains (all), green leafy vegetables, kelp, mushrooms, nutritional yeast, nuts (all), onions, parsley, peas, plums, potatoes, prunes, raspberries, seeds (all), squash, spirulina, sprouts (all), strawberries, tomatoes, tempeh, watermelons, wheatgrass
VITAMIN B-5/PANTOTHENIC ACID (destroyed by heat) – asparagus, avocados, beans (all), broccoli, cabbage, cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It's a bean.) , carrots, cauliflower, chlorella, corn, flax (oil/seeds), grains (all), green leafy vegetables, lentils (all), nutritional yeast, nuts (all), onions, oranges, papayas, peas, pineapples, potatoes, seeds (all), shiitake mushrooms, spirulina, sprouts (all), tomatoes, watermelons, wheat germ, wheatgrass, yams
VITAMIN B-6/PYRIDOXINE (destroyed by heat) – apples, asparagus, avocados, bananas, beans (all), beets, bell peppers, blueberries, cabbage, cantaloupe, carrots, chlorella, corn, flax (oil/seeds), grains (all), grapes, green leafy vegetables, lemons, mangoes, mushrooms, nutritional yeast, nuts (all), onions, oranges, peas, plums, prunes, raisins, squash, spirulina, sprouts (all), sweet potatoes, tomatoes, watermelons, wheat bran, wheat germ, wheatgrass, yams
Vitamin B-12/CYANOCOBALAMIN (destroyed by heat) – This vitamin comes from bacteria that live in our mouth and intestines (see
http://libaware.economads.com/b12issue.php and
www.naturalnews.com/029531_vitamin_B12_vegan.html). These bacteria also exist in the soil. So you can let your body produce it naturally, which is what we all do, or eat some UNWASHED, ORGANIC vegetables once in a while. After 16 years of practicing veganism without taking a single vitamin, I had my B12 level checked on October 24, 2012. It was 543 pg/mL. The normal range is between 271-870 pg/mL. My level is perfect because the human body needs just three micrograms of B12 per day. If you want to see the rest of my bloodwork, scroll up to the 7th paragraph. I want to clarify that—even though I am opposed to the vitamin industry—I'm not an anti-vitamin activist. I'm an animal liberationist. My only concern is making sure that animals don't suffer. If you want to take vegan vitamins or supplements, or your doctor and parents insist upon it, then do it. If you want to waste your money on this stuff, I really don't give a
****. Ingesting a shot of liquid B12, or popping a pill, takes a few seconds. Stop obsessing about it. When I discuss non-animal-suffering issues, I'm just providing you with information. Take it or leave it.
Vitamin B-15/PANGAMIC ACID (destroyed by heat) – cabbage, chlorella, grains (all), juniper berries, nutritional yeast, nuts (all), seeds (all), sprouts (all), unwashed organic vegetables (all), wheatgrass
Vitamin B-17/AMYGDALIN/LAETRILE (destroyed by heat) – almonds, apricot kernels, blackberries, celery, chlorella, cranberries, elderberries, flax (oil/seeds), garlic, grains (all), macadamia nuts, mung beans, raspberries, seeds (all), sprouts (all), strawberries, wheatgrass
BIOTIN (B Complex) – beans (all), chlorella, fruits (all), grains (all), nutritional yeast, nuts (all), seeds (all), soy, spirulina, sprouts (all), vegetables (all especially swiss chard), wheat germ, wheatgrass
CHOLINE (B Complex) – avocados, beans (all), bean sprouts, cabbage, cauliflower, chlorella, corn, fruits (all), grains (all), green beans, green leafy vegetables, hemp (milk/oil/powder/seeds), lentils (all), nutritional yeast, nuts (all), peas, seeds (all), soy, spinach, wheat germ, wheatgrass
FOLIC ACID (B Complex) (destroyed by heat) – apricots, asparagus, avocados, beans (all), beets, beet greens, broccoli, cantaloupe, cauliflower, chlorella, citrus fruits (all), collard greens, cucumbers, grains (all), grapes, green leafy vegetables, kelp, lentils (all), mustard greens, papayas, parsley, peas, pecans, plums, prunes, raisins, romaine lettuce, soy, spinach, spirulina, sprouts (all), sunflower seeds, sweet potatoes, turnip greens, walnuts, wheat germ, wheatgrass
INOSITOL (B Complex) – alfalfa sprouts, beans (all), chlorella, fruits (all), grains (all), hemp (milk/oil/powder/seeds), nutritional yeast, nuts (all), peas, spirulina, sunflower seeds, vegetables (all), wheat germ, wheatgrass
PABA/PARA-AMINOBENZOIC ACID (B Complex) – beans (all), chlorella, grains (all), green leafy vegetables, molasses (unrefined), mushrooms, nutritional yeast, spinach, wheat bran, wheat germ, wheatgrass
VITAMIN C/ASCORBIC ACID (destroyed by heat) – apples, asparagus, beets, berries (all), broccoli, cabbage, cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It's a bean.), cantaloupe, cauliflower, celery, cherries, chlorella, citrus fruits (all), cucumbers, garlic, green leafy vegetables, green peppers, guava, honeydew, kelp, kidney beans, kiwis, kumquats, lychee, mangoes, onions, papayas, parsley, peas, persimmons, pineapples, potatoes, radishes, spinach, spirulina, sprouts (all), sweet potatoes, tomatoes, watercress, watermelons, wheatgrass, yams
VITAMIN D/CALCIFEROL – alfalfa sprouts, avocados, basil, carrots, chlorella, fenugreek (powder/seeds), garlic, green leafy vegetables, papayas, parsley, seeds (all), shiitake mushrooms, spirulina, SUNLIGHT, sweet potatoes, watercress, wheatgrass
VITAMIN D2/ERGOCALCIFEROL – alfalfa sprouts, chlorella, spirulina, SUNLIGHT, yeast
VITAMIN E/TOCOPHEROL – asparagus, avocados, broccoli, cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It's a bean.), carrots, chlorella, corn, dandelion greens, dulse, flax (oil/seeds), fruits (all), grains (all), green leafy vegetables, hemp (milk/oil/powder/seeds), kelp, leeks, nuts (all), parsley, parsnips, seeds (all), spinach, spirulina, sprouts (all), sweet potatoes, tomatoes, vegetable oils, wheat germ, wheatgrass
VITAMIN F/UNSATURATED FATTY ACIDS (destroyed by heat) – avocados, chlorella, fruits (all), garlic, ginger, nuts (all), parsley, root vegetables, seeds (all), soy, spinach, spirulina, sprouts (all), vegetable oils, wheat germ, wheat, wheatgrass
VITAMIN K/PHYLLOQUINONE – alfalfa sprouts, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, cayenne pepper, chlorella, corn, ginger, grains (all), green leafy vegetables, mushrooms, peas, potatoes, root vegetables, safflower oil, seaweed (all), soy, spinach, strawberries, wheat germ, wheatgrass
VITAMIN P/BIOFLAVONOIDS (destroyed by heat) – apricots, blackberries, buckwheat, cherries, chlorella, citrus fruits (all especially the skins/inner rinds), currants, grapefruit, grapes, juniper berries, lemons, oranges, parsley, plums
VITAMIN T (very little known) – alfalfa sprouts, chlorella, plantains, sesame seeds, sesame butter (raw), vegetables oils
VITAMIN U (very little known) – alfalfa sprouts, cabbage (raw), celery (raw), chlorella, green leafy vegetables (raw)
ALLYL SULFIDES – chives, garlic, leeks, onions
ALPHA-CAROTENE – berries (all), broccoli, carrots, chlorella, corn, green leafy vegetables, oranges, peaches, pumpkins, seaweed (all), sweet potatoes
ALPHA-LIPOIC ACID – broccoli, potatoes, spinach
ANTHOCYANINS – black currants, blueberries, cherries, cranberries, raspberries, red cabbage, strawberries
ARGININE – apples, apricots, beans (all), berries (all), cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It's a bean.), coconuts, grains (all), nuts (all), pineapples, seeds (all), tomatoes, vegetables (all except celery and turnips)
BETA-SITOSTEROL – chlorella, fruits (all), green leafy vegetables
BIOFLAVONOIDS – apricots, berries (all), black currants, buckwheat, cantaloupe, cherries, citrus fruits (all especially the skins/inner rinds), onions, papayas, parsley, peppers, persimmons, plums, prunes, pomegranates, raisins, red grapes (with seeds), tomatoes, walnuts
BORON – alfalfa sprouts, almonds, apples, beans (all), cabbage, carrots, dates, filberts, grapes, green leafy vegetables, hazelnuts, kelp, pears, plums, prunes, raisins, soy, wheat
CATECHIN – berries (all), black tea, cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It's a bean.), green tea, rhubarb
CALCIUM – açaí, apricots, avocados, beans (all), broccoli, cabbage, carob, carrots, cauliflower, celery, chickpeas (150 milligrams per 100 gram serving), chlorella, coconuts, dandelion greens, figs, grains (all), green leafy vegetables (especially parsley with 203 milligrams per 100 gram serving), hemp (milk/oil/powder/seeds), hijiki (sea vegetable with 1,400 milligrams per 100 gram serving), lemons, lentils (all), lettuce, mangoes, miso, nuts (all especially almonds with 234 milligrams per 100 gram serving), onions, oranges, prunes, raisins, seaweed (all), sesame seeds (1,160 milligrams per 100 gram serving), soy (226 milligrams per 100 gram serving), spirulina, sprouts (all), sunflower seeds, watercress, wheatgrass, yams
CHLORINE – avocados, bananas, beets, blackberries, Brussels sprouts, cabbage, carrots, celery, chlorella, coconuts, cucumbers, dandelion greens, dates, eggplant, figs, kale, kelp, lettuce, mushrooms, oats, onions, peaches, peas, pineapples, radishes, spinach, spirulina, sprouts (all), strawberries, sunflower seeds, sweet potatoes, swiss chard, tomatoes, watercress, watermelon, wheat, wheatgrass
CHLOROPHYLL – chlorella, spirulina, wheatgrass
CHROMIUM – apples, bananas, basil, beans (all), beets, black pepper, broccoli, cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It's a bean.), carrots, chlorella, corn oil, garlic, grains (all), grapes, hemp (milk/oil/powder/seeds), mineral water, mushrooms, nutritional yeast, onions, oranges, raisins, seaweed (all), spirulina, tomatoes, walnuts, wheatgrass
COBALT – alfalfa sprouts, apricots, broccoli, chlorella, garlic, green leafy vegetables, seaweed (all), spinach, spirulina, wheat, wheat germ, wheatgrass
COENZYME Q10/UBIQUINONE – almonds, grains (all), spinach
COPPER – açaí, alfalfa sprouts, apricots, avocados, beans (all), beets, broccoli, cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It's a bean.), cauliflower, chlorella, garlic, grapes, green leafy vegetables, grains (all), lentils (all), mushrooms, nuts (all), parsley, peas, plums, pomegranates, prunes, raisins, seaweed (all), soy, spirulina, sunflower seeds, tomatoes
CRYPTOXANTHIN – apples, apricots, corn, green peppers, lemons, oranges, papayas, paprika, persimmons, star fruit
CURCUMIN – cumin seeds, turmeric
CYSTEINE – brazil nuts, soy, whole wheat
ELLAGIC ACID – apples, black currants, black walnuts, cherries, cranberries, grapes, pomegranates, raisins, raspberries, strawberries
FIBER (found in plants only) – fruits (all), grains (all), legumes (all), nuts (all), seeds (all), vegetables (all)
FLAVONOIDS – cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It's a bean.), fruits (all), vegetables (all)
FLUORINE (destroyed by heat) – alfalfa sprouts, avocados, beet greens, black tea, black-eyed peas, Brussels sprouts, cabbage, carrots, cauliflower, chlorella, dandelion greens, dates, endives, garlic, green tea, green leafy vegetables, mustard greens, nuts (all), oats, parsley, rye, seaweed (all), seeds (all), spinach, tomatoes, turnip greens, watercress, wheat, wheatgrass
FRUCTO-OLIGOSACCHARIDES – artichokes, bananas, barley, garlic, onions, tomatoes
GAMMA-CAROTENE – tomatoes
GAMMA-LINOLENIC ACID – black currant seed oil, borage seed oil
GERMANIUM – aloe vera, barley, chlorella, garlic, oats, shiitake mushrooms
GLUTAMIC ACID – dates, shiitake mushrooms
GLUTAMINE – oats, parsley, spinach
GLUTATHIONE – apples, asparagus, avocados, broccoli, cantaloupe, carrots, cauliflower, garlic, onions, parsley, peaches, potatoes, spinach, sprouts (all), squash, strawberries, tomatoes, walnuts, watermelons
GLYCINE – avocados, oats, wheat germ, whole wheat
HESPERIDIN – berries (all), buckwheat, grapefruit, lemons, oranges
HISTIDINE – apples, beans (all), nuts (all), papayas, pineapples, seeds (all), vegetables (all except celery, radishes and turnips)
INDOLES – Brussels sprouts, cabbage, cauliflower, kale, mustard greens, radishes
IODINE – apples, artichokes, asparagus, beans (all), beets, blueberries, Brussels sprouts, cabbage, carrots, celery, chives, chlorella, citrus fruits (all), coconuts, eggplant, garlic, green peppers, kale, mustard greens, onions, peanuts, pears, pineapples, sea salt (unrefined), seaweed (all), sesame seeds, soy, spinach, squash, strawberries, swiss chard, tomatoes, turnips, watercress, watermelons, wheat
IRON (consuming foods rich in vitamin C increases iron absorption) – açaí, apricots, artichokes, asparagus, bananas, beans (all especially cooked chick peas and pinto), beets, blackberries, blackstrap molasses, cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It's a bean.), carrots, cherries, chlorella, dandelion greens, dates, dried fruits, figs, grains (all), grapes, green peppers, green leafy vegetables, hemp (milk/oil/powder/seeds), lentils (all), mangoes, nutritional yeast, nuts (all), onions, parsley, persimmons, plums, prunes, raisins, seeds (all), seaweed (all), shallots, soy, spirulina, sprouts (all), squash, swiss chard, wheat germ, wheatgrass, yams
ISOFLAVONES – alfalfa sprouts, berries (all), broccoli, cabbage, carrots, soy
ISOLEUCINE – apples, apricots, beans (all), dates, figs, nuts (all), peaches, pears, persimmons, rye, seeds (all), strawberries, tomatoes, vegetables (all except celery, lettuce and radishes)
KAEMPFEROL – asparagus, beets, cauliflower, dill, grapefruit, strawberries
LECITHIN – beans (all), grains (all), nutritional yeast
LEUCINE – apples, apricots, dates, figs, grains (all), nuts (all), peaches, pears, seeds (all), strawberries, tomatoes, vegetables (all except celery, lettuce and radishes)
LIGNINS – flax (oil/seeds)
LIMONENE – caraway seeds, celery seeds, grapefruit, lemons, oranges, tangerines
LITHIUM – dulse, eggplant, green leafy vegetables, kelp, peppers, tomatoes
LUTEIN – apples, apricots, avocados, beets, broccoli, Brussels sprouts, carrots, chlorella, collard greens, corn, cranberries, currants, green olives, green peppers, green beans, kale, kiwis, lettuce, mustard greens, oranges, paprika, peaches, peas, peels/rinds of fruits and vegetables (all), plums, potatoes, pumpkins, raisins, red grapes, red peppers, rhubarb, spinach, spirulina, squash, strawberries, tangerines, tomatoes, turnip greens, zucchini
LYCOPENE – apricots, carrots, chlorella, grapefruit, green peppers, guava, tomatoes, watermelons
LYSINE – aloe vera, apples, apricots, avocados, bananas, beans (all), cantaloupe, dates, figs, grains (all), grapefruit, nuts (all), oranges, papayas, peaches, pears, persimmons, pineapples, seeds (all), strawberries, tomatoes, vegetables (all)
MAGNESIUM – açaí, apples, apricots, artichokes, avocados, bananas, beans (all), beets, broccoli, cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It's a bean.), cantaloupe, carrots, cauliflower, celery, chlorella, coconuts, corn, dandelion greens, dates, dulse, fenugreek (powder/seeds), figs, garlic, grains (all), grapefruit, grapes, green leafy vegetables, hemp (milk/oil/powder/seeds), lemons, lentils (all), mangoes, mushrooms, nuts (all), oranges, paprika, parsley, peaches, pears, peppers, pineapples, plums, prunes, seeds (all), spirulina, sprouts (all), squash, strawberries, sweet potatoes, tomatoes, watercress, watermelons, wheat, wheatgrass
MANGANESE – alfalfa sprouts, apples, apricots, avocados, bananas, beans (all), beet greens, beets, blackberries, blueberries, broccoli, cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It's a bean.), carrots, celery, chives, chlorella, cucumbers, dandelion greens, grains (all), grapefruit, green leafy vegetables, lentils (all), mangoes, nuts (all), oranges, parsley, peas, persimmons, pineapples, plums, prunes, seaweed (all), seeds (all), soy, spirulina, sweet potatoes, watercress, wheatgrass, yams
METHIONINE – apples, apricots, bananas, Brussels sprouts, cabbage, cantaloupe, cauliflower, chives, dates, figs, garlic, grains (all), lentils (all), nuts (all), onions, oranges, papayas, peaches, pears, persimmons, pineapples, sesame seeds, soy, strawberries, sunflower seeds, tomatoes, watercress
METHYL-SULFONYL-METHANE/MSM – aloe vera, pine nuts, rain-watered organic unwashed fruits and vegetables (all)
MOLYBDENUM – apricots, beans (all), cantaloupe, carrots, chlorella, garlic, grapes, green leafy vegetables, grains (all), lentils (all), peas, raisins, seaweed (all), spirulina, strawberries, sunflower seeds, wheatgrass
MONOTERENES – basil, broccoli, carrots, citrus fruits (all), eggplant, parsley, peppermint, tomatoes, yams
OMEGA FATTY ACIDS – açaí, beans (all), black currant seed oil, blue-green algae, borage seed oil, cabbage, flax (oil/seeds), chlorella, corn, green leafy vegetables, hemp (oil/seed/powder/milk), pine nuts, pumpkin seeds, sesame seeds, soy, sprouts (all), squash, vegetable oils, walnuts, wheat
PECTIN – apples, bananas, blueberries, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, figs, grapefruit, lima beans, mustard greens, onions, turnip greens, watercress
PHENYLALANINE – apples, apricots, avocados, bananas, beans (all), figs, grains (all), nuts (all), parsley, peaches, pears, persimmons, pineapples, seeds (all), strawberries, tomatoes, vegetables (all except lettuce and radishes)
PHOSPHORUS – açaí, apricots, asparagus, bananas, beans (all), beet greens, broccoli, cabbage, celery, chlorella, coconuts, corn, dates, dried fruits, garlic, grains (all), green leafy vegetables, lentils (all), mangoes, nuts (all), onions, parsley, peas, potatoes, raisins, seaweed (all), seeds (all), spirulina, sprouts (all), swiss chard, watercress, wheat germ, wheatgrass
PHYTOENE/PHYTOFLUENE – tomatoes
POTASSIUM (destroyed by excessive heat) – açaí, almonds, apples, apple cider vinegar (unpasteurized), apricots, avocados, bananas, beans (all), beet greens, black currants, blueberries, broccoli, cabbage, cantaloupe, carrots, cherries, chlorella, citrus fruits (all), cucumbers, dandelion greens, dates, dulse, figs, garlic, grains (all), grapes, green leafy vegetables, hemp (milk/oil/powder/seeds), kelp, lentils (all), lychee, mangoes, mung beans, onions, papayas, peaches, pecans, pistachio nuts, plantains, potatoes, prunes, pumpkin seeds, raisins, sesame seeds, spirulina, sprouts (all), squash, sunflower seeds, tomatoes, turnips, watercress, watermelons, wheatgrass, yams
PROANTHOCYANADINS/ANTHOCYANOSIDES – blackberries, blueberries, citrus fruit seeds, cherries, elderberries, grape seeds, raspberries
PROTEIN (see the PROTEIN section for more detailed info) – fruits (all), grains (all), legumes (all), nuts (all), seeds (all), vegetables (all)
QUERCETIN – apples, blue-green algae, black tea, broccoli, buckwheat, cherries, citrus fruits (all), garlic, green tea, green leafy vegetables, onions, red grapes
RESVERATROL – grapes, grape leaves
RIBONUCLEIC ACID/RNA – asparagus, beets, green leafy vegetables, lentils (all), mushrooms, nuts (all), radishes
RUTIN – apricots, blackberries, buckwheat, cherries, hawthorn berries, peels/inner rind of citrus fruits (all)
SELENIUM – asparagus, beets, black-eyed peas, broccoli, cabbage, carrots, celery, chlorella, fenugreek (powder/seeds), garlic, grains (all), mangoes, mushrooms, nutritional yeast, nuts (all), onions, parsley, seaweed (all), soy, spirulina, sprouts (all), squash, sunflower seeds, tomatoes, wheat germ, wheatgrass
SILICON – almonds, apples, apricots, artichokes, asparagus, bananas, beets, carrots, cauliflower, celery, cherries, chlorella, corn, cucumbers, dandelion greens, figs, grains (all), grapes, hemp (nuts/oil/powder/seeds), horseradish, kelp, leeks, lettuce, mustard greens, onions, plums, pumpkins, radishes, raisins, seeds (all), skins of fruits and vegetables (all), spinach, spirulina, sprouts (all), strawberries, swiss chard, tomatoes, watermelons, wheat germ, wheatgrass
SODIUM – apples, apricots, asparagus, beets, broccoli, Brussels sprouts, cantaloupe, carrots, cashews, celery, chlorella, coconuts, collard greens, dandelion greens, dates, figs, garlic, grapes, lentils (all), mangoes, millet, okra, olives, onions, parsley, plums, prunes, raisins, red cabbage, sea salt (unrefined), seaweed (all), sesame seeds, spinach, spirulina, sprouts (all), strawberries, sweet potatoes, swiss chard, tomatoes, turnips, watercress, watermelons, wheat, wheatgrass
SULFORAPHANE – broccoli, Brussels sprouts, cabbage, cauliflower, kale, turnips
SULFUR – alfalfa sprouts, apples, apricots, asparagus, avocados, beans (all), broccoli, Brussels sprouts, cabbage, carrots, cauliflower, cayenne pepper, celery, chives, chlorella, corn, cucumbers, eggplant, figs, garlic, grains (all), green beans, green leafy vegetables, hemp (nuts/oil/powder/seeds), horseradish, kale, kelp, nuts (all), oats, onions, parsnips, peaches, peas, plums, potatoes, prunes, pumpkin seeds, raspberries, sesame seeds, spinach, spirulina, swiss chard, tomatoes, turnips, watercress, wheat, wheat germ, wheatgrass
SUPER-OXIDE DISMUTASE – broccoli, cabbage, green leafy vegetables, nutritional yeast, wheatgrass
THERONINE – apples, apricots, beans (all), dates, figs, grains (all), nuts (all), peaches, pears, persimmons, seeds (all), strawberries, tomatoes, vegetables (all except celery and lettuce)
TRACE MINERALS – chlorella, hemp (milk/oil/powder/seeds), nuts (all), sea salt (unrefined), seaweed (all), seeds (all), soy, spirulina, sprouts (all), vegetables (all)
TRYPTOPHAN – alfalfa sprouts, avocados, bananas, beans (all), cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It's a bean.), chives, dates, durian, figs, grains (all), grapefruit, lentils (all), nuts (all), oranges, papayas, peaches, pears, persimmons, pineapples, seeds (all), strawberries, tomatoes, vegetables (all)
TYROSINE – alfalfa sprouts, almonds apples, apricots, asparagus, avocados, bananas, beans (all), cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It's a bean.), beets, bell peppers, carrots, cherries, cucumbers, figs, leeks, lettuce, parsley, pumpkin seeds, sesame seeds, spinach, spirulina, strawberries, sunflower seeds, watercress, watermelons, wheat germ, whole wheat
VALINE – apples, apricots, beans (all), cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It's a bean.), figs, grains (all), mushrooms, nuts (all), peaches, pears, persimmons, seeds (all), strawberries, tomatoes, vegetables (all except celery and lettuce)
VANADIUM – dill, grains (all), green beans, olives, parsley, radishes, soy
ZEAXABTHIN – bell peppers, chlorella, corn, grapes, green leafy vegetables, kiwis, oranges, paprika, raisins, spirulina, squash, zucchini
ZETA-CAROTENE – tomatoes
ZINC – açaí, alfalfa sprouts, aloe vera, beans (all), cacao/chocolate (Genuine cacao/chocolate is naturally vegan. It's a bean.), cayenne pepper, chlorella, coconuts, corn, dandelion greens, garlic, grains (all), green leafy vegetables, hemp (milk/oil/powder/seeds), mushrooms, nutritional yeast, nuts (all) onions, parsley, peas, raisins, seaweed (all), seeds (all), soy, spinach, spirulina, wheat germ, wheatgrass
. Everything you need comes from plants. All these pills, all the vitamins, they were not created for vegans. They are meat eating creations. 
