Foods of plant origin in vitamins, amino acids and minerals

2024-10-14 22:12:00

Here is a list of the main abundant foods organized into vitamins, amino acids and minerals to be preferred to foods of plant origin:

Vitamins:

Vitamin A: carrots, sweet potatoes, spinach, red peppers, pumpkin.
Vitamin C: Oranges, strawberries, red peppers, broccoli, kiwi.
Vitamin D: Mushrooms, avocado, asparagus, eggs, milk
Vitamin E: Almonds, sunflower seeds, hazelnuts, spinach, vegetable oils.
Vitamin K: spinach, kale, broccoli, lettuce, Brussels sprouts.
Vitamin B1 (thiamine): legumes, nuts, sunflower seeds, whole grains, asparagus.
Vitamin B2 (riboflavin): almonds, mushrooms, spinach, eggs, milk
Vitamin B3 (Niacin): peanuts, mushrooms, avocado, sunflower seeds, legumes.
Vitamin B6: bananas, chickpeas, potatoes, spinach, avocado.
Vitamin B12: Eggs, milk, algae, shiitake mushrooms, spirulina algae
Folic acid (B9): Spinach, asparagus, legumes, avocado, broccoli.
Essential amino acids:

Leucine: Lentils, soy, chickpeas, almonds, quinoa.
Isoleucine: Beans, nuts, lentils, sunflower seeds, chickpeas.
Valine: Mushrooms, peanuts, almonds, soybeans, lentils.
Lysine: Lentils, chickpeas, quinoa, soy, pistachios.
Methionine: Sesame, lentils, chickpeas, almonds, Brazil nuts.
Phenylalanine: Almonds, soy, chickpeas, pumpkin seeds, quinoa.
Threonine: nuts, sunflower seeds, legumes, soy, spinach.
Tryptophan: Oats, pumpkin seeds, walnuts, almonds, bananas.
Histidine: Lentils, chickpeas, soy, pumpkin seeds, quinoa.

Minerals:

Calcium: almonds, tofu, spinach, cabbage, broccoli.
Iron: Lentils, spinach, chickpeas, pumpkin seeds, pistachios.
Magnesium: pumpkin seeds, almonds, spinach, avocado, cashews.
Zinc: Pumpkin seeds, cashews, chickpeas, almonds, lentils.
Potassium: banana, potatoes (with peel), spinach, avocado, white beans.
Phosphorus: Sunflower seeds, almonds, lentils, chickpeas, eggs.
Selenium: Brazil nuts, sunflower seeds, spinach, mushrooms, eggs.
Sodium: celery, beets, chard, spinach, carrots.
Copper: cashews, sesame seeds, almonds, chickpeas, walnuts.
Iodine: seaweed, blueberries, asparagus, spinach, iodized salt.
Fluoride: black tea, spinach, raisins, apples, carrots.