Is it possible to get all the vitamins and minerals we need from our food? There is no easy answer to this question because it depends not only on how well we digest and assimilate the food we eat, but also on the quality of the food. For example, the highest per portion sources of Calcium are kelp (1093 mg per 100 grams edible portion, or roughly 3 1/2 ounces) and Swiss cheese (925 mg/100 gm). A serving of either of these foods would generously cover the USRDA of 800 mg/day for both men and women in midlife. The question is now whether the kelp has been dragged up through toxic waters in the harvesting process; and whether the milk that the Swiss cheese was curdled from is contaminated by a cow fed on antibiotics and pesticide-laden grain…? Here is a place to consider juiced collard greens (about 12 ounces of the raw vegetable would give 800 mg of Calcium), turnip greens (12 oz), parsley (1 lb), dandelion greens (1 lb) or beet greens (1.5 lbs). Brewer’s yeast, as another example, is an excellent source of B vitamins, Phosphorus and Iron. But beware, many yeasts are also high in Lead. Organic nuts do not contain Lead, and are an excellent source of all the B vitamins EXCEPT B12 WHICH MUST BE SUPPLEMENTED in vegetarian diets. Try sunflower seeds, almonds, pine nuts, cashews or hazelnuts. Soak them first before blending or juicing; a small handful of each will suffice for the RDA of B vitamins. Other good sources of B vitamins are mushrooms, potatoes, leeks, elder berries, and soaked dry figs. Again, juicing is a terrific option because it concentrates nutrients. Almost a pound of mushrooms is required to provide the RDA of Riboflavin (B2), for example. Juiced, these would go down quite nicely with some beets, carrots and a slice of fresh ginger.

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