Below are some non-meat sources of nutrients important to the growth, development and nourishment of the human body. Choosing organic products supports a sustainable model of food production and enhances the immune system. Try to purchase or grow some organic food if possible. An additional link on the web, for nutrients in assorted foods, can be found here:
Protein: Alfalfa sprouts, legumes (especially organic soy bean products), quinoa, seeds, nuts, yogurt, avocados, cheese, eggs, milk.
Iron: Dandelion greens, raisins, died apricots, black strap molasses, wheat germ, dark leafy greens, dulse, kelp, seeds, legumes.
Calcium: Dark leafy greens (kale, collards, beet greens, bok choy, chard), broccoli, carrot juice, sesame seeds, almonds, sunflower seeds, cheese, yogurt, milk, soybeans, calcium carbonate or calcium citrate supplements.
Vitamin C: Rose hips, citrus fruits, dark leafy greens, cabbage, broccoli, tomatoes
Vitamin D: Sunshine, egg yolks, sunflower seeds.
Vitamin E: Dark leafy greens, wheatgerm, eggs, sunflower seeds, nuts.
Folic Acid: Leafy greens, beans, nutritional yeast, mushrooms, whole grains.
Vitamin B6: Leafy greens, wheat germ, nutritional yeast, blackstrap molasses, prunes.
Vitamin B12: Cheese, milk products, yeast, soybeans, wheatgerm.
Niacin: Legumes, nutritional yeast, milk products, rice bran, seeds, whole grains.
Riboflavin: Leafy greens, mushrooms, brown rice, blackstrap molasses, nutritional yeast.
Thiamine: Nutritional yeast, brown rice, whole grains, blackstrap molasses.
Phosphorus: Seeds, legumes, grains, eggs, yellow cheese.
Iodine: Kelp, dulse, leafy greens, iodized salt.
Magnesium: Honey, green leafies, nuts, beans, spinach, kelp, bran.
Zinc: Soybeans, spinach, sunflower seeds, nutritional yeast.
Vitamin K: Kelp, shepherds purse, leafy greens, sprouts.
You may want to take vitamins and minerals daily, especially if you are not able to obtain organically grown foods. There are many brands of natural products to choose from. Opti Natals (also labeled as Vita Natals), manufactured by Eclectic Institute in Sandy, Oregon, are available at a significant price reduction from Envision Women's Health and Wellness, LLC.
The most informative reference for nutrition used at SWHC is Healing with Whole Foods: Asian Traditions and Modern Nutrition by Paul Pitchford.