The Frugal Gardener

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VITAMIN B6, or pyridoxine: Helps it hemoglobin synthesis and in warding of anemia and dermatitis (including acne) may help prevent tooth decay and cancer RDA: 1.8-2.0 mg. Primary Sources: Dried beans (notably lentils and garbanzos), or angejuice, brawn rice, soybeans, bananas kale, spinach, black-eyed peas, pigeon peas, potatoes (with skins), sunflower seeds, peanuts, parsley, and whole grains.

VITAMIN C: Prevents scurvy, reputed tc help prevent colds and increase overall disease resistance (most animals synthe size their own supply). RDA: 5080 mg Primary Sources: Violet leaves, rape, alfalfa, rose hips, hot chili peppers, broccoli, kale, turnip greens, cauliflower, parsley, brussels sprouts, watercress, honeydew melon, currants, and blueberries.

VITAMIN E, or tocopherol: Reputed to help antibody production, heal bums, treat heart disorders, and even improve one's sex life! RDA: 8-10 IU. Primary Sources: Roasted peanuts, lima beans, sesame seeds, cabbage, asparagus, DGLVs, whole grain rice and wheat, oats, sunflower seeds, and sweet potatoes.

VITAMIN K: Vital for blood clotting (and damaged by antibiotics). RDA: 50-140 micrograms. Primary Sources: Spinach, cabbage, soybeans, cauliflower, tomatoes, carrots, and peas.

FOLIC ACID: Vital to blood-forming process, cell replacement, and for fetal growth (it's estimated one in three pregnant women is deficient in folic acid). RDA: 400 micrograms. Primary Sources: Soybeans, sunflower seeds, wheat germ and bran, pinto beans, watercress, garbanzos, spinach (0.5 Ib. = 463 micrograms), brussels sprouts, romaine lettuce (1 cup chopped = 102 micrograms), mung beans, white beans (0.5 cup = 132 micrograms), kidney beans, lima beans, peanuts, pigeon peas, blackeyed peas, potatoes, and orange juice.

PANTOTHENIC ACID: Helps the immune system, promotes antibody production, relieves intestinal bloating, and alleviates physical and emotional stress. RDA: 4-7 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: 8001200 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.

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