Suggested foods on the Macrobiotic Diet, achieves variety, easily providing minerals & vitamins, optimizing your health. Foods are listed in order of highest digestibility for each nutrient.
| Vitamins | Food Source |
|---|---|
| A | Vegetables with highest green pigment concentration collard, kale, broccoli; carrot, pumpkin, squash |
| B-1 | Whole grain, legumes, corn, collard, turnip green |
| B-2 | Green vegetables, broccoli, legumes, oats, mushroom |
| B-3 | Whole grain, most vegetable, fruits, mushroom |
| B-6 | Whole grain, cauliflower, legumes, most vegetables, leafy greens |
| B-12 | Miso, shoyu, sea vegetables, naturally fermented pickles, traditionally-made tempeh, fish, shellfish, foods from animal origin |
| C | Turnip green, kale, crucifer: cabbage, cauliflower, broccoli, asparagus, fruit |
| D | Fish, fish oil, sunlight |
| E | Most vegetables, whole grains, vegetable oils, tahini, nuts, seeds |
| Folic Acid | Parsley, leafy greens,, fresh fruit, whole grains, dried beans |
| Pantothenic Acid | Leafy greens, mushrooms, cauliflower, most fresh vegetables and fruit |
| Protein | Grains, beans, miso, shoyu, white fish, tofu, tempeh, seeds, nuts, nut butters, tahini |
| Minerals | Food Source |
|---|---|
| Biotin | Whole grain, cauliflower, pea, vegetables, rice bran, leafy green |
| Calcium | Leafy green vegetable, sea vegetable, broccoli, kale, tahini – very high |
| Chloride | Salt, vegetables |
| Chromium | Whole grains |
| Cobalt | Sea Vegetables |
| Copper | Whole grains, green vegetables, legumes, water from copper pipes, nuts |
| Fluoride | Whole grain, vegetables, fruit, kukicha bancha tea |
| Iodine | Sea Vegetables |
| Iron | Leafy greens, wheat, legume, corn, iron cookware, tahini, dried fruit, sea vegetable |
| Magnesium | Fresh green vegetables, corn, apple, almond, beans |
| Manganese | Whole grains, green vegetables, nuts, seeds tahini |
| Molybdenum | Legumes, whole grains, dark green vegetables |
| Phosphorus | Whole grains, vegetables, nuts, seeds, legumes |
| Potassium | Vegetables, fruit, whole grains, prunes, raisin, cantaloupe |
| Selenium | Fish, whole grain, broccoli, onion |
| Sodium | Sea Vegetables, artichokes, beets, celery chard, kale, mustard greens, salt |
| Sulfur | Legumes, peas, mushrooms, brussel sprouts, cabbage |
| Zinc | Whole grain, nuts, seed |
