• Whole grain products
Plant food loses less Vitamin B6 than meat and milk during cooking. Milling reduces vitamin B6 and so white flour (Maida) has very little vitamin B6. All the processing techniques including freezing, cooking, canning etc. can make vitamin B6 loss.
Food rich in Folic acid
• Meat and inner organs like liver, kidney etc.
• Beans and legumes
• Leafy vegetables
• It is present in all vegetables in small quantities and it is very difficult to take the necessary amount from the food or from raw food. The loss in cooking is always very high. Here we have to think about the supplement.
Food rich in Vitamin C
• Citrus fruits like oranges, grape fruit and lemon
• Vegetables with dark green leaves
Vitamin C is unstable. Losses occur from exposure to air, light, heat and copper.
Also dissolves in cooking water and is mostly wasted.
Food rich in vitamin E
• Edible vegetable oils such as sesame oil, coconut oil, groundnut oil
• Unprocessed cereals
• Unprocessed nuts
• Green leafy vegetables
• Fruits and vegetables contain small amount of vitamin E
Vitamin E is relatively stable except at deep frying temperatures.
Food rich in Selenium
• Nuts and seeds, particularly nuts from tropical countries including coconut
• Whole grains are rich in selenium
The problem is in most countries the soil is poor in selenium and the local food contains almost no selenium. That is why in most of the developed countries it is added in bread or in other food stuff. Or they must eat nuts imported from tropical countries. If nothing helps supplementation is the last step.
Food rich in Zinc
• Nuts including coconut
• Milk, yoghurt and cheese
Fruits and vegetables contain only little zinc. The vegetarians must be careful in their food. Nuts, pulses and milk and dairy products may be the rich sources.
Seafood contains poisonous metals like mercury, cadmium, lead etc. and one must be careful to eat them.