Vitamin A
Beta-carotene
Carrots, Spinach (all leafy green veg), parsley, watercress, tomatoes, Red and yellow peppers, sweet potatoes
B Group
yeast extract, Brazil nuts, Hazelnuts, Almonds, Peanuts, Wholemeal bread, Peas, Mushrooms, Broad beans, Bran, Green leafy veg, Avocados, Beansprouts, Soya mock meats
B12 fortified products:
Yeast Extract, Breakfast cereals, Soya products, Margarines
Folic acid
Yeast Extract, Peanuts, Spinach, Almonds, Hazelnuts, Broccoli (other green leafy veg) Asparagus
Vitamin C
Oranges, Broccoli, cabbage, spinach, green peppers, blackcurrants
Vitamin D
Sunlight, fortified vegetable margarine, fortified soya milk
Vitamin E
Vitamin K
Vegetable oils, nuts, avacado, seeds (esp.sunflower), tomatoes, asparagus, wholemeal bread, apples, carrots, celery
Nutrient & vitamin sources, their benefits and where to get them
Vegetable oils, lettuce, brocolli, spinach, cabbage, asparagus, lentils, peas, seaweed
Protein - A source of energy that can allow you to be less dependant on carbohydrates, sugars & insulin with the addition of exercise
Pulses ie. peas, beans, lentils
Soya products ie. vegetarian burgers, sausages, cutlets, mince and nuggets
Nuts and seeds ie. hazelnuts, almonds, brazil nuts, cashews, peanuts, sunflower seeds, pumpkin seeds
Calcium
Brocolli, green leafy vegetables, wholemeal bread, potatoes, almond & brazil nuts, soya milk (fortified), soya cheeses, soya yoghurt
Iron
Good fats - Essential fats such as Omega 3, are mostly found in plant foods and give protection against heart disease. Olive oil is thought to reduce cholesterol
Pulses, wholemeal bread, green leafy vegetables, cocoa, seeds (esp. pumpkin)
Seeds - Linseed (flax), soya, rape, mustard & hemp and their oils
Nuts - Most nuts but especially walnuts
Pulses - Most beans & lentils, including soya beans & products made from them such as tofu
Vegetables - Cabbage, brocolli, spinach, kale and avacados
Certain foods such as oat groats (oats before they have been heated and rolled) are slow release carbohydrates. They are very good to have in conjunction with slow release insulin or even a high exercise no insulin regime. They are also high in protein and fibre.
It is believed that a teaspoon of cider vinegar or lemon or lime juice helps slow down the release of carbohydrates from foods. Raw ginger is believed to have the same properties. This can be particularly good if you take a slow release insulin before bed as your bedtime snack releases its carbohydrates more evenly rather than your sugar levels going high to be brought back down later on in the night.
Ginger and nutmeg is also believed to increase circulation particularly to the feet, a problem that is associated with diabetics.
There are many other sources of vitamins and nutrients, some of which are fruit or dried fruits which need to be taken in more moderation and with more control because of their high sugar contents.