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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.


ABCD EKCaCoIrMa PoZi
Recommended FoodVitaminsMinerals
Amaranth Ca
Beans and Legumes B CaCo PoZi
Beet Greens MaPo
Black-eyed Peas Zi
Brewer's Yeast B
Broccoli C Ca Ma
Cabbage C
CarrotsA Po
Cauliflower C Po
Cereal Grains B DE Co
Clams B
Cow Peas Zi
Crabs Co
Cranberries C
Eggs D
Fish B D CaCo
Fowl B Zi
Greens (all leafy)AB KCa
Kale EKCa
Kohlrabi C Po
Leeks Ca Ma
Lentils B Ir
Liver B D CoIr
Melons C
Mushrooms B
Mustard Greens KCa
Navy Beans Ma
Okra Ca Ma
Oysters B CaCo 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 CaCoIr
Soybeans B Ca Ir
Spinach CaCoIrMa
Squash Seeds Ir
Sweet Peppers C
Sweet Potatoes B E
Swiss Chard K MaPo
Sunflower Seeds E Ir
Tomatoes C

Offered by Nancy.

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