Whether you are partial to meat products or not, knowing which vegetables; fruits; grains and nuts contain essential food groups seems to be a common question for most of our green households. So here it is folks – we hope it quenches some of that thirst, but that it also inspires you to take this knowledge further and become an expert at what you are putting into your body, because as we all know – we are what we eat; drink and think!Please note that we are not nutritionists – this is merely a guide. We have not listed the nutritional content of the foods suggested as that will vary on the source of soil and the way in which the food was grown. But on that note, organic food is more nutritious. Fact.
What you need to know about Vitamins and Minerals: There are two types of vitamins: fat soluble and water soluble.Fat-soluble vitamins are happy to stay stored in your body for awhile – some stay for a few days, some for up to 6 months! When it’s time for them to be used, special carriers in your body take them to where they’re needed. Vitamins A, D, E, and K are all fat-soluble vitamins.But water-soluble vitamins are different as instead of being stored in your body, they travel through your bloodstream. Whatever your body doesn’t use comes out when you urinate. So these kinds of vitamins need to be replaced often because they don’t stick around! This crowd of vitamins includes vitamin C and the big group of B vitamins – B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin, and pantothenic acid.
So down to business:

BIOTIN
Why it’s good for you: It is essential for metabolism of food: amino acids, fatty acids, and nucleic acid; and it is also essential for the chemical systems in the body.
Signs of deficiency: Depression, lassitude, sleepiness, skin disorders.
Common sources: Cereals and whole grains, breads, yeast, almonds, peanuts, legumes.

By Nature Organic Almonds
R49.90 (150g)

Health Connection Nutritional Yeast
R23

Kalyan Organic Black Lentils
R27.50

CALCIUM
Why it’s good for you: Calcium helps to form strong bones and teeth, nerve function, muscle contraction, blood clotting.
Signs of deficiency: Poor teeth and brittle bones.
Common sources: Broccoli, dark green leafy vegetables, tofu, chickpeas, sesame seeds, sunflower seeds, almonds, flax seeds, brazil nuts, dried figs.

Health Connection Tahini Sauce
R83

 
Earth Products Organic Chickpeas
R51

 
By Nature Dried Figs
R39 (200g)

COPPER
Why it’s good for you: It stimulates iron absorption and is essential in the creation of red blood cells, connective tissue and nerve fibres.
Signs of deficiency: Anaemia; depression, anxiety; tiredness; hair loss; arterial damage; hyperthyroidismcalcium.
Common sources: Nuts and seeds, whole grains, dates, kale, dried beans, mushrooms.

By Nature Organic Pitted Dried Dates
R28 (250g)

Superfoods Organic Maca Root Powder
R119 (200g)

Earthshine Raw Kale Chips Zesty Chilli
R48

FOLIC ACID
Why it’s good for you: It is essential for the manufacture of genetic material as well as protein metabolism and red blood cell formation; brain function; and circulation.
Signs of deficiency: Impaired cell division; anaemia; diarrhoea; gastrointestinal upsets.
Common sources: Legumes, lentils, oranges, whole grains, asparagus, spinach, romaine lettuce, peanuts, macadamias.

Health Connection Mung Beans
R26.50

Oh Mega Peanut Butter Crunchy
R34

Earth Products Macadamia Nut Butter
R86

IODINE
Why it’s good for you: It is essential for the synthesis of thyroxine, a thyroid hormone that controls metabolism and influences estrogen and other hormones. Iodine is important in promoting growth and development, and regulating energy production. Vitamins A and zinc are needed for iodine metabolism. It is also needed for healthy, hair, skin and nails.
Signs of deficiency: Lack of iodine impairs the function of the thyroid gland, resulting in goitre.
Common sources: Iodine-rich sea vegetables, kelp, vegetables grown in iodine-rich soil, maca powder.

Superfoods Organic Spirulina Powder
R177 (200g)

Trace the Taste Organic Maca Root Powder
R99

Earth Products Dulse Granules
R69

IRON
Why it’s good for you: Red blood cells and muscle function, white blood cells and the immune system.
Signs of deficiency: Tiredness, irritability, difficulties concentrating.
Common sources: Green leafy and sea vegetables, legumes, nuts, seeds, dried fruits, watermelon, prune juice, spinach, cereals, whole grains, dulse.

Komati Non Organic Pinenuts
R99

Superfoods Organic Lucuma
R141 (200g)

Earth Products Dulse Granules
R69

MAGNESIUM
Why it’s good for you: It helps to convert energy from food, cell repair, builds strong bones, teeth and muscles and regulates body temperature.
Signs of deficiency: Muscle spasms, and it has been associated with heart disease, diabetes, high blood pressure and weak bones.
Common sources: Brown rice, cooked spinach, legumes, almonds, dried figs, broccoli, oatmeal, wheat germ/bran, whole grains, green leafy vegetables, bananas, peanuts, quinoa.

Superfoods Organic Cacao Beans
R101

Superfoods Mesquite Powder
R102 (200g)


Komati Organic Quinoa
R71

MANGANESE
Why it’s good for you: It is important for bone and tendon structure; assists in the metabolism and the bone development processes.
Signs of deficiency: Atherosclerosis; dizziness; increasing cholesterol levels; loss of hearing/ringing in ears; loss of muscle control; impaired growth; skeletal abnormalities; glucose intolerance.
Common sources: Almonds, dates, avocados, pineapples, strawberries, brown rice and whole grains, cereals, cooked oatmeal, wheat germ, nuts, seeds, legumes, cooked spinach and kale, black beans.

By Nature Organic Pitted Dried Dates
R28 (250g)

By Nature Organic Dried Pineapple
R39 (200g)

Health Connection Rye Flour
R19

MOLYBDENUM
Why it’s good for you: Extremely small amounts are needed for nitrogen metabolism, it also aids in conversion of purines to uric acid and promotes normal cell function.
Common sources: Beans, breads, cereals, cooked spinach, strawberries.

Health Connection Red Kidney Beans
R36

By Nature Dried Strawberries
R50

Health Connection Adzuki Beans
R28

PHOSPHORUS
Why it’s good for you: It is necessary for blood clotting, bone and tooth formation, cell growth, contraction of the heart muscle, normal heart rhythm and kidney function.
Signs of deficiency: Lack of phosphorus causes weakening of the bones and teeth, and loss of weight.
Common sources: Cereal grains, almonds, nuts, dried beans, peas, lentils, peanuts, brown rice, avocados, spinach, yeast.

By Nature Organic Almonds
R49.90 (150g)

Earth Products Peanut Butter Lightly Roasted
R24.50

Health Connection Puffed Brown Rice
R35

POTASSIUM
Why it’s good for you: It enables nerve and muscle functionality.
Signs of deficiency: The deficiency of potassium may cause weakness of the muscles, even paralysis. It may also cause brittleness of the bones, sterility and heart ailments.
Common sources: Raisins, bananas, raw and cooked spinach, potatoes, baked sweet potatoes, winter squash, raw cauliflower, avocados, kiwifruit, dried fruits, tomatoes, oranges, grapefruit, strawberries, dried apricots.

McNabs Feel Good Fruit Chews Wild Baobab
R9.90

By Nature Dried Banana
R38.50 (150g)

Tierhoek Organic Dried Apricots
R27

SELENIUM
Why it’s good for you: It helps in oxidation process to ensure optimum absorption of vitamins and antioxidants.
Signs of deficiency: Higher cholesterol levels; increase risk of cancer development; reduce ability to secrete adequate amounts of digestive enzymes; impairment of liver and immune system; male sterility.
Common sources: Brazil nuts, sunflower seeds whole grains, kidney beans (depending on the soil they are grown in), yeast.

By Nature Raw Brazil Nuts
R50 (150g)

Health Connection Goji Berries
R86

Health Connection Sunflower Seeds
R34 (250g)

VITAMIN A
Why it’s good for you: Vitamin A helps keep your skin, your nose and your mouth lining in tiptop shape. It also helps maintain your vision, and keeps your digestive and urinary tracts functioning properly.
Signs of deficiency: A deficiency can lead to night blindness; dry, flaky skin, a decreased appetite, anemia, and kidney stones.
Common sources: Carrots, winter squashes (acorn and butternut), sweet potatoes, apricots, spinach, kale, turnip greens, broccoli, kale, red bell peppers and other greens.

Earthshine Raw Kale Chips Cheezy Herb
R48

Amorganic Moringa Leaf Powder
R165

Superfoods Camu Camu Berry Powder
R222

VITAMIN B1 (Thiamin)
Why it’s good for you: Helps the functioning of your nervous system, digestion, muscles, heart, alcohol-damaged nerve tissues.
Signs of deficiency: Anxiety; hysteria; depression; muscle cramps; loss of appetite.
Common sources: Brown rice and whole grains, rye, oatmeal, nutritional yeast, legumes, cereals, sunflower seeds, nuts, watermelon.

Health Connection Sunflower Seeds
R34

Health Connection Rye Flour
R19

Health Connection Nutritional Yeast
R23 (50g)

VITAMIN B12
Why it’s good for you: Vitamin B12 performs a critical role in the synthesis of red and white blood cells, and it helps your body create DNA.
Signs of deficiency: If you’re not getting enough vitamin B12, you could experience anemia, fatigue, constipation, and loss of appetite. In severe cases, a deficiency can lead to neurological symptoms, such as a tingling sensation in the hands and feet.
Common sources: Chlorella; barley grass; spirulina; nutritional yeast.

The Real Thing Chlorella Tablets
R179

Health Connection Barley Grass Powder
R137

Health Connection Nutritional Yeast
R23 (50g)

VITAMIN B2 (Riboflavin)
Why it’s good for you: Riboflavin helps your body turn food into energy, and it promotes healthy skin, good eyesight and a properly functioning nervous system.
Signs of deficiency: A prolonged lack of riboflavin could lead to cracks at the corners of the mouth, a constant sore throat, skin rashes, hypersensitivity to light, and a purple tongue.
Common sources: Yeast, beans, cereals, whole grains, spinach, broccoli, wheat germ, mushrooms.

Superfoods Organic Baobab Powder
R124

Earth Products Soya Mince Non-GMO
R21

Home for Health Alfalfa Seeds
R44 (100g)

VITAMIN B3 (Niacin)
Why it’s good for you: Helps maintain a healthy and functioning digestive and nervous system.
Signs of deficiency: In extreme cases, a deficiency can cause pellagra, a disease characterized by dermatitis, diarrhoea and mouth sores.
Common sources: Legumes, brown rice, green vegetables, potatoes, tomatoes, broccoli.

Oh Mega Peanut Butter Crunchy
R34

Superfoods Organic Spirulina Powder
R177 (200g)

Superfoods Organic Lucuma
R141 (200g)

VITAMIN B5 (Pantothenic Acid)
Why it’s good for you: This is the anti-stress vitamin, supports adrenal glands, required by all cells, supports neurotransmitters, gastrointestinal tract, helpful in treating depression and anxiety.
Signs of deficiency: Fatigue; elevated cholesterol; burning and pain in the arms and legs; burning feet; nausea; indigestion; irritability; fainting; hair loss; elevated heart rate; susceptibility to infection; premature greying of the hair; hair loss; gluten insensitivity or intolerance.
Common sources: Whole grain cereals, alfalfa, legumes, mushrooms, peanuts, soybeans, avocados, sunflower seeds, bananas, oranges, cooked collard greens, baked potato, broccoli.

Health Connection Barley Grass Powder
R137

Earth Products Peanut Butter Lightly Roasted
R24.50

Home for Health Alfalfa Seeds
R44 (100g)

VITAMIN B6
Why it’s good for you: Helps ensure nutrients are converted into energy and that amino acids can be processed. It also promotes nerve and brain functions.
Signs of deficiency: Anaemia; irritability, depression; acne/facial oiliness; arthritis; hair loss.
Common sources: Whole grains, peanuts, nuts/legumes, soybeans, walnuts, bananas, watermelon.

Earth Products Dulse Granules
R69

Good Life Organic Walnut Pieces Kashmiri
R60

Organic Coconut Blossom Sugar
R57 (350g)

VITAMIN C
Why it’s good for you: Along with being an immune system booster, vitamin C aids in the maintenance and repair of connective tissue, bones, teeth, and cartilage. It also plays a role in iron absorption.Signs of deficiency: Without a proper amount of this vitamin, you could be plagued with anemia, loose teeth, joint pain, poor healing, and hair loss.Common sources: Bell peppers, broccoli, tomatoes, strawberries, oranges, grapefruit, tomatoes, cabbage, turnip greens, spinach, potatoes, melon, berries, papayas, romaine lettuce, watercress, berries.

Health Connection Goji Berries
R86

Superfoods Organic Baobab Powder
R124

Superfoods Organic White Mulberries
R102

VITAMIN D
Why it’s good for you: This important vitamin helps maintain the strength of muscles, bones and teeth because it helps your body absorb calcium, an essential mineral that helps with muscle contraction, bone density, heartbeat regulation, and nerve transmission.
Signs of deficiency: While children experiencing a vitamin D deficiency often have the ill fortune of developing rickets – a bone disease characterized by soft, easily breakable bones – adults can develop osteomalacia, a similar disorder that leads to weak muscles and an increased risk of bone fractures.
Common sources: The most significant supply of Vitamin D comes from sunlight exposure on the skin.

Clipper Organic Dandelion Tea
R53

VITAMIN E
Why it’s good for you: Vitamin E Helps form red blood cells and important tissues.
Signs of deficiency: Nerve abnormalities.
Common sources: Safflower/vegetable oils, sunflower seeds, raw wheat germ, nuts, peanuts, green leafy vegetables, whole wheat flour, whole grains, spinach, walnuts, macadamia nuts.

Good Life Organic Walnut Pieces Kashmiri
R60


Tulsi Tea with GotuKola
R48

By Nature Organic Macadamia Nuts
R39 (150g)

VITAMIN K
Why it’s good for you: Vitamin K is critical for your body’s blood-clotting ability, which helps the healing process of cuts and wounds. Without the ability to properly clot, your body could bleed to death from a simple wound.
Signs of deficiency: If you have a deficiency of vitamin K, your skin may have a tendency to bruise and bleed easily.
Common sources: Green leafy vegetables, spinach, turnip greens, kale, parsley, brussel sprouts, broccoli, cauliflower, soybeans and soybean oil, cabbage, green tea, tomatoes, kidney beans.

By Nature Organic Pumpkin Seeds
R50 (200g)

View Details  |  Other Sizes

Earthshine Raw Kale Chips Cheezy Herb
R48

Health Connection Red Kidney Beans
R36

ZINC
Why it’s good for you: It helps in oxidation process and supports the body’s absorption of important antioxidants.
Signs of deficiency: Acne; depression and irritability; amnesia; brittle nails; impairment in memory, growth, immune system and wound healing; eczema; hair loss; high cholesterol; impotence and male infertility; night blindness; paranoia.
Common sources: Pumpkin seeds, whole grains/cereals like rye and buckwheat, legumes, peas, soy foods, nuts, sunflower seeds, wheat germ, yeast, spinach, corn.

By Nature Organic Pumpkin Seeds
R50 (200g)

Health Connection Buckwheat Flour
R58

Komati Organic Red Lentils
R40