Alles was de brauchschd (lo machn eisch demnäischd awer noch e optisch schigges plakat von ... ;) )

Protein Muscle & Nerve system building source Pulses (Lentils, Chickpeas, Peas, Beans, Soy), Beansprouts, Wholegrains (Wholegrain, Wholewheat, Oats, Brown Rice), Nuts, Seeds, Cereals, Seitan, Brussel Sprouts, Mangetout Fats Energy Buffer, Vitamin Carrier Nuts & Seeds, Oils of Olives, Rapeseed, Sunflowers, Soys, Walnuts, Sesame, Avocados Omega 3 Fats (!) essential buffer & carrier for the vegan diet Cold pressed oils: Algies, Linseed, Flaxseed, Hampseed, Chiaseed, Walnuts for cooking & baking: Rapeseed Carbohydrates Main "ready to burn" Energy Source [Whole] Grains (Oats, Bread, Rice, Pasta), Potatoes, Topinambur, Fruit, Vegetables, Beans, Peas & Lentils Fibre Essential for Digestion Fruits (#1 Bananas) & Vegetables in all colors and shapes; Wholegrains; Especially concentrated in the skin / hull of everything that grows, this is also where most Vitamins are concentrated and why you probably would never want to peel anything before eating it. Fearing Neonicotins, DDT, Round-up and other insectocides? Give it a wipe before you bite, don't wash it in. Vitamins A (beta-carotine; anti-oxidant) Important for eyes, skin and the skin of organs, the immune system, bone & teeth (chewing raw carrots gives you a good impression of how strong your will to bite smth. vs. your actual teeth is ;)) Carrots, mainly carrots. Also pretty much every vegetable that looks orange, not to confuse with orange looking fruits, those contain Vitamin C B (1,2,3,5,6,7,9) Transforms energies mainly Nuts, Seeds, green leafy vegetables, yeast, just eat through everything what (super)markets offer ;) B12 (!) Essential to nerves, blood & DNA Believe me, you don't want it to be not in your body, since we humans can not realy produce it in our bodies by ourselves: Maybe this is the one thing that 'the industry' is good for. There are diverse chemical preparations available in your local store or online, f.e. methycobalamine. C (Antioxidant) (!) Vital for the immune system, wound healing, skin, bones, teeth, cartilage & connective tissue Oranges, Lemons, citrus fruits generally, every fruit that tastes sour D (!) regulates Calcium & Phosphat levels and does other essential things Animal bodies produce it with enough sunlight on enough bare skin, depending on your type of skin and the location on this planet where you live, you might not only want to take supplements in the winter months ... and yes, it lightens your mood, so be careful with the temptation of highdosing E needed for lung membranes & conservation Nuts (Almonds, Hazelnuts, Pistachios), Seeds, Oils, Wholegrains K enables blood to clot, releases energy from cells and maintains bone mass Broccoli, Kale, Spinach, Cabbage, Brussels Sprouts, Lettuce, Aspargus, Watercress, Green Beans, Peas, Califlower, Celery, Basil, Thyme Calcium bone & teeth structure, muscle contractions, blood clotting and nerve system, vital to some hormones Sesame Seeds, Almonds, Pulses, Green Leafy Veg, Swede Iron vital for making red blood cells to move oxygen in the body Beans, Lentils, Peas, Tempeh, Tofu, Wholegrains, Pumpkin and Chia Seeds, Apricots Ionide makes thyoid hormones vital for regulating metabolism and essential for the nerve system Seaweed or fortified sources f.e. Salt Magnesium bone growth and maintenance, metabolism, production of DNA Green Leafy Veg, Nuts, Seeds, Pulses, Avocados, Wholegrains, Bananas, Apples Potassium fluid balance, muscle & nerve impulse function, heart muscle function Fennel, Brussel Sprouts, Broccoli, Potatoes, Cucumber, Tomato, Pulses, Bananas Zinc metabolism & wound healing vision and immun system Lentis, Chickpeas and other Pulses, Pumpkin Seeds, Sesame Seeds, Cashews, Wholegrains, Nutritional Yeast Chromium Copper Manganese Molybdenum Selenium dental, bone, skin & hair health, blood cell growth and metabolism, blood sugar regulation Spinach, Broccoli, Peas, Beans, Lentils, Nutritional Yeast, Nuts, Bananas, Potatoes, Wholegrains, Seaweed, Aspargus, dried Apricots, Prunes Body Activity burns fat and muscle fat, also burns Muscles if not renourished enough, burns braincells in the end (!)