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Non-meat Sources of Vitamins & Minerals
(All of the following information is included in the book Tainted Meat.)

Vitamin A

	Function: Necessary for low light vision, growth and reproduction skin, gastrointestinal and respiratory tract.
	Sources: apricots, paprika, pumpkin, prunes, broccoli, spinach, collards, cantaloupe, carrots, kale, mustard greens, papayas, sweet potatoes, lettuce, tomatoes, watermelon, winter squash

Vitamin B1 (Thiamine)

	Function: Acts as a coenzyme in the conversion of carbohydrates into energy.
	Sources: all plants, especially whole grain products, brown rice, beans, wheat germ, Brewer's yeast okra, sunflower seeds, Brazil nuts, peanuts

Vitamin B2 (Riboflavin)

	Function: Changes to form flavin monoucleotide and flavin adenine dinucleotide which attaches to proteins.
	Sources: green leafy vegetables, fruit, whole grain cereals, whole grain breads, almonds, avocados, brussel sprouts, wheat germ, prunes, apples, carrots, lemons, grapefruit, kelp, coconut

Vitamin B3 (Niacin)

	Function: Niacin is necessary for the central nervous system, it supplies coenzymes for energy production and integrity of skin and mucous membranes. Niacin is the cofactor for nicotinanide adenosine dinucleotide phosphate (NADP).
	Sources: almonds, wheat germ, whole grain, peanuts, whole barley, dried peas, beans

Vitamin B6 (Pyridoxine)

	Function: Metabolizes amino acids (it removes nitrogen) and makes them available for energy, and assists in making hemoglobin. The need of vitamin B6 increases with a high protein diet.
	Sources: whole grains, Brewer's yeast, bananas, cabbage, avocados, peanuts, walnuts, raisins, prunes, brown rice, split peas, lima beans, potatoes.

Vitamin E

	Function: antioxidant (it protects cells from the products of oxidations)
	Sources: whole grain cereals, leafy vegetables, vegetable oils (corn, soybean, safflower, cottonseed)

Vitamin K

	Function: necessary for normal blood clotting.
	Sources: vegetables (green leafy), cabbage, spinach, asparagus, broccoli, brussel sprouts, collard greens, mustard greens, turnips, vegetable oils, oats, wheat, tomatoes, bran

Folic Acid

	Function: formation of red blood cells, white blood cells, growth, production of DNA
	Sources: dark green leafy vegetables (broccoli, spinach, asparagus, romaine lettuce), oranges, beans, brown rice, dates, Brewer's yeast

Pantothenic Acid (Pantethine)

	Function: necessary for the metabolism of carbohydrates, protein and fat
	Sources: whole grain cereals, broccoli, kale, avocados, split peas, lentils, lima beans, wheat germ, cashews, walnuts, oats, wheat bran, peanuts

Calcium

	Function: necessary for blood clotting, muscle contraction, nerve impulse transmission
	Sources: green leafy vegetables, tofu, broccoli, navy beans, pinto beans, collard greens, dried figs, kale, mustard greens

Chloride

	Function: acts with other elements to maintain acid base balance in body fluids
	Sources: salt

Chromium

	Function: maintains normal blood level of glucose
	Sources: whole grain cereals, black pepper, thymes, Brewer's yeast

Copper

	Function: necessary for making hemoglobin, helps absorb iron, component of enzyme that functions in energy production, metabolizes amino acids and iron
	Sources: fruits, nuts, legumes, green vegetables

Iodine

	Function: combines with the amino acid tyrosine to form the thyroid hormones thyroxine and triiodothyronine
	Sources: kelp, iodized salt

Iron (non-heme)
The iron that comes from animal flesh is heme iron. when our bodies take in this type of iron it is forced to absorb it. Its absorption cannot be blocked, leading to high storage levels of ferritin (a form of iron). This may sound good but it is not in the least bit healthy for you. Every cell in your body needs iron, even cancer cells. When there is an abundance of iron in storage, cancer cells can raid the supplies and use them for growth. For example, in cases of infection, bacteria raid these sources of iron for their growth. High storage levels of iron are also associated with heart disease.

Non-heme iron can be absorbed by our body or the absorption can be blocked, depending on the needs of the body. Consequently, those on a vegetarian diet will have lower levels of storage iron.

	Function: forms central part of hemoglobin which carries oxygen and carbon dioxide
	Sources: spinach, lentils, soybeans, green vegetables, figs, apricots

Magnesium

	Function: Regulates enzyme reactions, important for nerve and muscle function, decreased levels cause tetany while increased levels lead to decreased muscle and irritability.
	Sources: whole grains, beans peas, soybeans, nuts

Manganese

	Function: necessary for normal bone structure, reproduction and nerve function
	Sources: whole grains, nuts, fruits and green vegetables

Phosphorous

	Function: needed for energy production
	Sources: beans, peas, whole grain cereals

Potassium

	Function: Helps regulate acid base balance in body fluids, important for regulating muscle action and nerve impulse transmission.
	Sources: fresh fruits and vegetables, citrus, potatoes, tomatoes, bananas, whole grain cereals, avocados, lima beans, cantaloupe, prunes, rhubarb, oranges, grapefruit

Selenium

	Function: Part of an enzyme responsible for maintaining structure of the cell membrane.
	Sources: broccoli, mushrooms, cabbage, celery, cucumbers, onions, garlic, radishes, Brewer's yeast, grains

Sodium

	Function: Acts with chloride, and potassium to regulate water and acid base balance, and regulates muscle and nerve action.
	Sources: Fruit, vegetables, whole grains, okra, lima beans, string beans, pumpkins

Silicon

	Function: necessary for normal development of bones and connective tissue
	Sources: vegetables, whole grains

Zinc

	Function: necessary for enzymes involved in protein digestion and elimination of carbon dioxide
	Sources: whole cereals, Brewer's yeast, wheat bran, wheat germ, nuts, mushrooms, soybeans, sunflower seeds