Garden for Essential Vitamins and Minerals

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PANTOTHENIC ACID: Helps the immune system, promotes antibody production, relieves intestinal bloating, and alleviates physical and emotional stress. RDA: 47 mg. Primary Sources: Sunflower seeds, fava beans, peanuts (3.5 ounces = 2.8 mg), soybeans, oats, pigeon peas, lentils, broccoli (one stalk raw broccoli = 1.8 mg), brussels sprouts, sweet potatoes, green peas, filberts, cashews and ginkgo nuts.

CALCIUM: Essential to muscles and the transmission of nervous impulses; vital part of bones and teeth. RDA: 800 to 1200 mg.
Primary Sources: Broccoli, dandelions, soybeans, rutabagas, sesame seeds, many seaweeds, sunflower seeds, bok choy (250 mg), fava beans, collards, kale (200 mg), mustard greens and okra (150 mg). Calcium levels are also high in spinach, chard, sorrel, beet greens, lamb's quarters, parsley, rhubarb and wheat bran, but calcium is poorly utilized in these foods because of their high oxalic acid content.

PHOSPHORUS: Also a vital part of bones and teeth. Phosphorus and calcium are the two major minerals in the body and work best when supplied in relatively even amounts (along with vitamin D). RDA: 800 to 1200 mg.
Primary Sources: Pumpkin and squash seed, sunflower seeds, millet, dried beans, lima beans, peas, corn, soybeans, wheat germ and bran, and DGLVs.

IRON: Vital to blood's proper functioning, as it's required for the exchange of oxygen in the metabolic process. RDA: 10 to 18 mg.
Primary Sources: Parsley, pumpkin and squash seeds, dried beans, millet, sesame, amaranth, pigeon peas, sunflower seeds, sorghum syrup, dark rye, wild rice, sunchokes and prune juice.

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