Here's proof we DO get our vitamins and minerals on this WOE
I extracted this information from "The Doctor's Complete Guide to Vitamins and Minerals," by Mary Dan Eades, M.D. (of Protein Power fame) and thought I'd share it with y'all, as ammunition for when your friends and family try to tell you this is not a healthy WOE. The short version is that, for every single vitamin and mineral, there are foods on the list that we eat all the time on this WOE. When I put together this list I was pleased to find proof that our bodies really don't need all those high carb foods we are told are essential to good health!
FOOD SOURCES OF VITAMINS AND MINERALS
A (RETINOL)
LOW CARB - LIVER, ASPARAGUS, CANTELOUPE, SPINACH, BROCCOLI
HIGH CARB SWEET POTATOES, CARROTS, WINTER SQUASH, RAW APRICOTS, MILK
B1 (THIAMINE)
LOW CARB SEEDS, MEAT (ESPECIALLY LIVER), PORK, EGG YOLKS, FISH
HIGH CARB BEANS, GRAINS, SOYBEANS, BROWN RICE, WHEAT GERM, BREWERS YEAST
B2 (RIBOFLAVIN)
LOW CARB EGGS, MEAT, FISH, POULTRY, DAIRY PRODUCTS, BROCCOLI, TURNIP GREENS, ASPARAGUS, SPINACH
HIGH CARB NONE
B3 (NIACIN)
LOW CARB MEAT, FISH, POULTRY, FISH, EGGS, CHEESE, SUNFLOWER AND SESAME SEEDS, TOMATOES, PEANUTS, BROCCOLI
HIGH CARB MILK, CARROTS, WHOLE GRAINS
B5 (PANTOTHENIC ACID)
LOW CARB MEAT, NUTS, LIVER, PEANUTS, EGG YOLK, CHICKEN, GREEN VEGETABLES, INCLUDING BROCCOLI
HIGH CARB WHOLE WHEAT, WHEAT GERM, BRAN, BREWERS YEAST
B6 (PYRIDINE) IS IN ALL FOODS, BUT ESPECIALLY:
LOW CARB CHICKEN EGGS, FISH, MEAT, SPINACH, SUNFLOWER SEEDS, WALNUTS
HIGH CARB- BREWERS YEAST, CARROTS, PEAS, WHEAT GERM
B12 (COBALIMIN)
LOW CARB HIGHEST IN ORGAN MEATS AND BIVALVE MOLLUSKS, NEXT HIGHEST IN CRAB, SALMON, SARDINES, MODERATE IN MUSCLE MEATS, TUNA, HADDOCK, SWORDFISH, LOBSTER, SCALLOPS, FLOUNDER, CAMEMBERT, AND LIMBURGER CHEESE.
HIGH CARB NONE
C (ASCORBIC ACID) HIGHEST IN:
LOW CARB BERRIES, SWEET PEPPERS, BROCCOLI, STRAWBERRIES, MELONS, TOMATOES, RAW CABBAGE, LEAFY GREENS SUCH AS SPINACH, TURNIP GREENS, AND MUSTARD GREENS
HIGH CARB = CITRUS FRUITS
CALCIUM
LOW CARB DAIRY PRODUCTS, GREEN LEAFY VEGETABLES SUCH AS BROCOLLI, KALE, SPINACH, COLLARD AND TURNIP GREENS, CABBAGE, CAULIFLOWER, ASPARAGUS, NUTS, EGG YOLKS
HIGH CARB LIME PROCESSED TORTILLAS, BEANS, LENTILS
CARNITINE
LOW CARB MEAT
HIGH CARB MILK PRODUCTS
CHOLINE
LOW CARB EGG YOLKS, LIVER, CAULIFLOWER, KALE, CABBAGE, PEANUTS
HIGH CARB LEGUMES, SOYBEANS, OATMEAL
CHROMIUM
LOW CARB LIVER, MEAT, CHEESE, BLACKPEPPER
HIGH CARB BREWERS YEAST, BROWN RICE, WHEAT GERM, LEGUMES, BEANS, PEAS, WHOLE GRAINS, MOLASSES
COPPER
LOW CARB ORGAN MEATS, SEAFOOD, NUTS, AND SEEDS
HIGH CARB WHOLE GRAIN CEREALS, RAISINS, CHERRIES
D (CHOLECALCIFEROL)
LOW CARB FISH LIVER OIL, FATTY-FLESHED FISH, EGG YOLKS, VEGETABLE OILS, BUTTER
HIGH CARB SWEET POTATOES, VITAMIN-D FORTIFIED MILK
E (TOCOPHEROL)
LOW CARB - SUNFLOWER OIL, COTTONSEED OIL, SAFFLOWER OIL, SUNFLOWER SEEDS, ALMONDS, PEANUTS, WHEAT GERM OIL (?), CORN OIL, MARGARINE,
HIGH CARB NONE
FLUORIDE
LOW CARB TEA, MARINE FISH EATEN WITH THEIR BONES, SUCH AS SARDINES, KIPPERS, HERRING, MACKEREL, SALMON
HIGH CARB NONE
FOLIC ACID
LOW CARB LIVER, GREEN LEAFY VEGETABLES SUCH AS ASPARAGUS AND BROCCOLI, CHEESE, MUSHROOMS
HIGH CARB BREWERS YEAST, ORANGES, WHOLE WHEAT, ROOT VEGETABLES, AND LEGUMES
INOSITOL
LOW CARB DARK GREEN LEAFY VEGETABLES SUCH AS SPINACH, TURNIP, AND MUSTARD GREENS
HIGH CARB BREWERS YEAST, LECITHIN, LENTILS, BUTTER BEANS
IRON
LOW CARB MEAT (INCLUDING BEEF, VEAL, CHICKEN, PORK, AND LIVER), EGGS, FRUIT, FISH CLAMS, GREEN LEAFY VEGETABLES, ASPARAGUS
HIGH CARB FRUIT, SHOLE GRAINS, ENRICHED CEREALS, PRUNES, AND RAISINS
K
LOW CARB GREEN LEAFY VEGETABLES ARE THE HIGHEST, ALSO DAIRY PROUCTS, MEAT, EGGS, OTHER VEGETABLES
HIGH CARB ALSO MILE, CEREALS, FRUITS
LINOLEIC ACID
LOW CARB PLANT-DERIVED OILS
HIGH CARB NONE
MAGNESIUM IS IN EVERYTHING, BUT HIGHEST IN:
LOW CARB NUTS, SEEDS, DAIRY PRODUCTS, MEAT, AND SEAFOOD
HIGH CARB WHEAT GERM, MILK, SOYBEANS
MANGANESE
LOW CARB - NUTS, SEEDS, AVOCADOES, FRUITS, GREEN VEGETABLES, TEA, GINGER, CLOVES
HIGH CARB WHOLE GRAINS AND CEREALS, FRUITS, DRIED LEGUMES
NICKEL
LOW CARB CHOCOLATE, NUTS, VEGETABLES, FRUITS
HIGH CARB, DRIED BEANS, PEAS, GRAINS, FRUITS
PHOSPHORUS
LOW CARB DAIRY PRODUUCTS, MEATS, POULTRY, FISH, EGGS, NUTS, GREEN LEAFY VEGETABLES
HIGH CARB MILK, GRAINS, DRIED BEANS, PEAS, LENTILS
POTASSIUM
LOW CARB DAIRY, FISH, CANTALOUPE, AVOCADOES, BROCOLLI, LIVER, PEANUT BUTTER
HIGH CARB LEGUMES, YAMS, DRIED APRICOTS, LIMA BEANS, POTATOES, BANANAS, MILK, CITRUS FRUITS
SELENIUM
LOW CARB SEAFOOD, KIDNEY, LIVER, MUSCLE MEATS ARE THE HIGHEST
HIGH CARB NONE
SILICON
LOW CARB LEAVY GREEN VEGETABLES, BELL PEPPERS, SKIN OF CHICKEN
HIGH CARB WHOLE GRAINS, ALFALFA, BROWN RICE, SOYBEANS, ROOT VEGETABELES, UNREFINED CEREAL PRODUCTS
TAURINE
LOW CARB SHELLFISH, ESPECIALLY CLAMS AND OYSTERS, MUSCLE MEATS, EGGS
HIGH CARB MILK
VANADIUM
LOW CARB BLACK PEPPER, SHELLFISH, MUSHROOMS, DILL SEED, PARSLEY, OLIVES, OILIVE OIL, GELATINE
HIGH CARB SOY, CORN
ZINC
LOW CARB BEEF, LIVER, POUNTRY (ESPECIALLY DARK MEAT), SEAFOOD (SUCH AS OYSTERS, HERRING, AND CLAMS), EGGS, NUTS
HIGH CARB WHEAT GERM, WHOLE GRAINS, CARROTS, PEAS, BRAN, OATMEAL
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