http://atlantamacrobiotics.com healthy Atlanta cooking classes Sun, 01 Jan 2012 17:06:14 +0000 en hourly 1 http://wordpress.org/?v=3.3 http://atlantamacrobiotics.com/2009/04/macrobiotic-diet-provides-nutrients/38/ http://atlantamacrobiotics.com/2009/04/macrobiotic-diet-provides-nutrients/38/#comments Thu, 30 Apr 2009 16:26:18 +0000 Fred http://atlantamacrobiotics.com.previewdns.com/macrobiotic/?p=38 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

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