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vegan.com , vegan.org , and myfooddata.com are resourceful and informative.

Excess or deficient vitamins, minerals, and nutrients cause symptoms like poor absorbency of vitamins, minerals, and nutrients, cognitive decline, hair loss (excess vitamin A), and feeling faint and irregular heartbeat (potassium deficiency).

Freezing foods destroys vitamins, nutrients, and minerals.

Cooking breaks down some vitamins and nutrients.

Try my personal meal routine for every day.

Breakfast

Sort chia seeds to remove unknown seeds from equipment and foreign objects. Morning oatmeal is eaten with chia seeds mixed in to make digesting and crunching chia seeds easier.

Exercise 2 hours after eating Breakfast, then:

Drink soy milk immediately after 30 minutes exercise for muscle repair and hydration.

2 hours after drinking soy milk,

Calcium (soy milk) vs. Iron (sunflower seeds)

Soy milk calcium reduces iron absorption from sunflower seeds.

Eating nuts and seeds 2 to 3 hours apart separately, at least 2 hours after calcium consumption, allows calcium to properly absorb without the phytates in nuts preventing nutrient absorption, and also allows the iron to be more easily absorbed. Iron absorption is increased by consuming vitamin C at the same time.

2 hours after eating cashews and walnuts,

No Calcium (soy milk) vs. Zinc (cashews) competition.

4 hours after drinking soy milk allows the calcium to be effectively absorbed so the calcium doesn’t prevent zinc absorption from cashews.

Waiting 2 hours allows iron-binding compounds (phytates) from sunflower seeds and walnuts to thoroughly digest and won’t block the nutrient absorption from cashews

Dinner

No Phytate (nuts and seeds) vs. Iron (beans) competition.

Waiting 2 to 3 hours allows the nuts and seeds to thoroughly digest so that their phytates don’t prevent the body from absorbing the iron from dinner.

Sort beans, quinoa, and rice prior to cooking to remove foreign objects. Eat at least one fruit or vegetable with vitamin C to greatly increase iron absorption. Eating fat, in this case coconut and avocado, with dinner allows fat soluble vitamins A, D, E, and K from vegetables to be more easily absorbed into the body.

1 to 2 cups of raw or cooked vegetables

(Fiber, vitamins, minerals, and nutrients.)
Green peas, spinach, corn, beets, butternut squash, acorn squash, brussel sprouts, broccoli, cauliflower, green beans, yellow squash, and zucchini, are my favorite nutritional choices.

Grow organic vegetables from home and cook the leaves for some nutritious greens.

Many plants have edible leaves, including radish, carrot, broccoli, Brussel sprouts, kohlrabi, the gourd family (Cucurbitaceae [pumpkin, butternut squash, acorn squash, zucchini, yellow squash, etc.]), nasturtiums, purslane, dandelions, false hawksbeard, etc. Small leaves are the least fibrous and bristly leaves may be cooked to improve the texture. Be careful not too eat too much, different plants have different levels of oxalic acid that can reduce mineral absorption and cause kidney stones.

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Beneficial Herbs & Additives

Nutritional Categorization

Calculate Nutritional Totals

Some manufacturers and growers consider specific nutrients unnecessary to display on Nutritional Facts list, visit myfooddata.com to search for foods by the specific nutrient.