Here is a helpful resource list to ensure you have a balanced gluten-free diet!
Vitamin B1 (Thiamin)
Function: Helps with energy production in your body
Recommended Foods: Liver, pork, teff, millet, dried beans, nuts and seeds (such as sunflower seeds)

Vitamin B6 (Pyridoxin)
Function: Helps your body to make and use protein and glycogen which is the stored energy in your muscles and liver.
Recommended Foods:  Flax seeds, millet, molasses, soybeans, chickpeas, lentils, pistachio, nuts, potatoes, bananas, meat, fish, poultry and liver.

Folate/Folacin/Folic Acid
  Helps to produce and maintain DNA and cells.  Helps to make red blood cells and prevent anemia.  Getting enough folic acid lowers the risk of having a baby with birth defects, like spina bifida.
Recommended Foods:  Almonds, chia seeds, sunflower seeds, flax seeds, chickpeas, lentils, asparagus, cooked spinach, romaine lettuce, beets, broccoli, corn, green peas and oranges.

Vitamin C
Function:  May help prevent cell damage and reduce risk for certain cancers, heart disease and other diseases.  Helps heal cuts and wounds and keep gums healthy.  Protects you from infections by keeping your immune system healthy.  Increases the amount of iron your body absorbs from some foods.
Recommended Foods:  Citrus fruits such as oranges, grapefruits and their juices, cranberries, apples, mangoes, papaya, chia seeds, redd, yellow and green peppers, broccoli, tomatoes and raw dark leafy vegetables.

Vitamin A
Function:  Helps you see in the day and night.  Protects you from infections by keeping skin and other body parts healthy.  Promotes normal growth and development.
Recommended Foods:  Liver, some fish, milk and cheese.

Vitamin E
Function: Helps to maintain a healthy immune system and other body processes.  Acts as an antioxidant and protects cells from damage.
Recommended Foods:  Sunflower seeds, almonds, peanut butter, vegetable oils, avocados and leafy green vegetables.

Vitamin K
  Makes proteins that cause our blood to clot, when you are bleeding.  Involved in making body proteins for your blood, bones and kidneys.
Recommended Foods:  Cranberries, broccoli, soybeans, dark greem leafy vegetables such as kale, collards, turnip, beat greens and spinach.
  Builds bones and teeth and helps keep them strong.  Slows down bone loss as you get older.  Helps muscles like your heart work properly.
Recommended Foods:  Milk, cheese, yogurt, calcium fortified non-dairy beverages, canned sardines and salmon, almonds, chia seeds, amaranth, quinoa, teff and molasses.

Carries oxygen to all parts of your body.  Prevent you from feeling tired.
Recommended Foods:  Meat, fish, poultry, firm tofu, dried beans, soybeans, chickpeas, lentils, pumpkin seeds, chia seeds, amaranth, quinoa, teff, brown rice and molasses.

Keeps nerves and muscles strong.  Helps form bones and teeth.
Recommended Foods:  Spinach, amaranth, molasses, dried beans, peas ad lentils, almonds, chia seeds and flax seeds.

  Helps to breakdown and use carbohydrates and fats in your body.  Helps your body build and maintain strong bones and teeth.
Recommended Foods:  Cranberries, flax seeds, pumpkin seeds, sunflower seeds, quinoa and maple syrup.

  Helps build healthy bones and teeth.  Helps maintain normal aciod/base balance, supports growth and is involved with the storage and use of energy.
Recommended Foods:  Milk, cheese, yogurt, salmon, liver, chickpeas, pumpkin seeds, sunflower seeds, almonds, quinoa and teff.

  Keeps fluids balanced in blood and tissue.  Helps in controlling blood pressure.  Allows nerves and muscles to work together.
Recommended Foods:  Bananas, sweet potato, dark leafy greens, avocado, milk, yogurt, chickpeas, lentils, almonds, pumpkin seeds and molasses.

Needed for growth and development.  Maintain a healthy immune system.  Important for wound healing.  Helps the body use other nutrients.
Recommended Foods:  Yogurt, milk, cheese, soybeans, lentils, millet, almonds, pumpkin seeds, sunflower seeds, amaranth and maple syrup.

Drink 6-8 cups (1500mL to 2000 mL0 of fluid each day to help the fibre work.
Function:  Helps lower cholesterol and control blood glucose (sugar) levels.  Helps keep your bowels regular.  May protect against colon cancer.  Helps you feel full longer.
Recommended Foods:  Amaranth, brown rice, quinoa, teff, almonds, flax seeds, chia seeds, sunflower, seeds, raisins, cranberries, apples, beans and lentils.

Omega-3 Fatty Acids
  Helps with brain, nerve and eye development in infants.  Helps reduce risk of heart disease.  May help in reducing the symptoms or rheumatoid artritis.
Recommended Foods:  Flax seeds, chia seeds, soy beans, wlnuts, salmon, mackerel, sardines, herring, anchovies and trout.


Eating Guidelines for Omega-3 Fatty Fats.  September 2011, 1-4.  Practice Evidence Based Nutrition/Dietitians of Canada

Functions and Food Sources of Common Minerals.  October 2011, 1-4. Practice Evidence Based Nutrition/Dietitians of Canada

Functions and Food Sources of Some Common Vitamins.  September 2009, 1-7.  Practice Evidence Based Nutrition/Dietitians of Canada.

Increasing Your Fibre Intake.  October 2010, 1-2.  Practive Evidence Based Nutrition/Dietitians of Canada.