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, BREWER’S 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, BREWER’S YEAST

B6 (PYRIDINE) – IS IN ALL FOODS, BUT ESPECIALLY:
LOW CARB – CHICKEN EGGS, FISH, MEAT, SPINACH, SUNFLOWER SEEDS, WALNUTS
HIGH CARB- BREWER’S 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 – BREWER’S 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 – BREWER’S YEAST, ORANGES, WHOLE WHEAT, ROOT VEGETABLES, AND LEGUMES

INOSITOL
LOW CARB – DARK GREEN LEAFY VEGETABLES SUCH AS SPINACH, TURNIP, AND MUSTARD GREENS
HIGH CARB – BREWER’S 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

I forgot to say that I do take a multivitamin just to be on the safe side, so I am not advocating giving them up!

Karla