· VITAMIN A: orange and dark green veggies, pumpkin, parsley, apricot, mango, papaya, cantaloupe
· B1: legumes, nuts, brown rice, nutritional yeast, blacktrapp molasses
· B2: same like B1
· B3: beets, sunflower seed nutritional yeast
· B5: beets, pseudograins, avocado
· B6: bananas, avocado, walnut, brown rice, oat, pseudograins
· B12: chlorella, miso, pseudograins
· Botin: nuts, nutritional yeast
· D vit: exposure for sunlights, nutritional yeast
· E vit: flaxseed oil, hemp oil, pumpkin seed oil, cranberry seed, nuts
· Folate: legumes, pseudograins, nutritional yeast, leafy green veggies
· CAlcium: leafy green veggies, unhulled sesamme seeds, tahini
· Chromium: pseudograins, nuts, nutritional yeast, black pepper, thyme
· Copper:legumes, seeds, pseudograins, raisins, nuts
· Iodine: sea vegetables, especially dulse
· Iron: spinacs, legumes ( especially split peas ) , pumpkin seeds
· Magnesium: leafy green veggies, string beans, legumes, pseudograin, bananas, nuts, avokados
· Manganese: leafy green veggies, nuts, legumes, pseudograins, brown rice
· Molybdenum: legumes, pseudograins, nuts
· Phosphorus: pseudograins, most tropical fruits
· Potasium: leafy green veggies, most fruits ( especially: bananas + kiwis )
· Selenium: Brazil nuts, wallnuts, brown rice, nutritional yeast
· Zinc: pumpkin seeds, nutritional yeast, pseudograins
Sportbaráti üdvözlettel!
Zsemlye Zsanette
Sport és gerincjavító jóga oktató, Személyi edző
0630 200 6870
www.zsanettewellness.hu www.zsanettewellness.blog.hu
zsanettewellness@yahoo.com
