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Farmers Almanac
The 2014 Farmers Almanac
Farmers' Almanac

Natural Sources for Essential Vitamins and Minerals

Many people are becoming more health conscious and are looking for ways to eat better. Do you know what food sources provide the essential nutrients your body needs? Here is a simple list to help in planning your meals.

Iron
Liver
Cereal,100% fortified
Cream of wheat
Prune juice
Meat
Chicken
Eggs
Raisins
Navy beans
Lima beans
Black-eyed peas
Spinach, cooked
Oysters
Watermelon

(Some studies reveal that iron found in animal foods is better absorbed than iron found in plant foods. However, some studies suggest that you can enhance the absorption of iron from plants by combining them with foods rich in vitamin C.)

Vitamin C
Green and red peppers
Cantaloupe
Oranges
Grapefruits
Kale
Potatoes
Collard greens
Broccoli
Spinach
Tomatoes
Strawberries

Calcium
Milk
Almonds, dry roasted
Beans, pinto, navy, white
Broccoli
Brussels sprouts
Chinese cabbage (Bok Choy)
Cauliflower
Kale
Oranges, naval
Sesame seeds
Soy milk
Tofu

Potassium
Applesauce
Blueberries
Prunes
Raisins
Cucumbers
Cabbage
Potatoes, cooked
Skim milk
Spinach, raw
Bananas
Pork, cooked
Beef, lean, cooked
Artichoke, cooked
Cauliflower, raw
Lettuce, iceberg
Tomatoes
Apricots
Chicken
Oranges

Vitamin E
Nuts
Sunflower seeds
Oils
Fortified cereals
Leafy green vegetables
Wheat germ

If you notice a hole in the upper left-hand corner of your Farmers' Almanac, don't return it to the store! That hole isn't a defect; it's a part of history. Starting with the first edition of the Farmers' Almanac in 1818, readers used to nail holes into the corners to hang it up in their homes, barns, and outhouses (to provide both reading material and toilet paper). In 1910, the Almanac's publishers began pre-drilling holes in the corners to make it even easier for readers to keep all of that invaluable information (and paper) handy.