Herbs, Vitamin, and Mineral Content

erbs vitamin and mineral content information was collected and developed from several resources,originally created by Dr. Thomas Stearns Lee, NMD. I included more information from Vitamin City, Herb Quarterly, notes through the years and the inspiring chart I saw over thirty years ago. A handout at a health food store created by, if I rememebr her name correctly, Carol (first name began with a C) Robinson identified the vitamins and minerals of herbs. I thought that was fascinating. She listed an institute which I never found as the place where there would be more studies.  If anyone knows what I'm referring to, please contact me.

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When creating meals, use herbs for their vitamin and mineral content as well as for the flavors with which they enhance a dish.  Also use them as teas, infusions, for direct health applications. The use of certain supplements & herbs may cause allergic reactions in some people. This guide is for educational and informational purposes only. If using for medical issues, please consult your physician. 

Vitamin A
Antioxidant; enhances immu-nity; supports eye health; helps night vision; proper function of skin cells & mu-cous membranes; helps bone growth
Alfalfa, Annato Seed, Burdock, Cayenne, Dandelion, Garlic, Kelp, Lamb’s Quarters, Marshmallow, Okra Pods, Papaya, Parsley, Pokeweed, Raspberry, Red clover, Saffron, Violets, Watercress, Yellow Dock
for growth and maintaining a healthy appetite
Bladderwrack, Cayenne, Dandelion, Dulse, Fenugreek, Kelp, Okra, Parsley, Raspberry, Wheat Germ
Riboflavin (B2)
Essential for growing children Part of a nutritious diet for adults
Alfalfa, Bladderwrack, Burdock, Dandelion, Dulse, Fenugreek, Kelp, Parsley, Raspberry, Saffron
Niacin (B3) Alfalfa, Burdock, Dandelion, Fenugreek, Kelp, Parsley, Sage
Pyridoxine (B6) Alfalfa, Wheat, Corn, Mugwort
Cobalamine (B12)
red blood cell development & production; essential for growth in children; improves weight for very thin children.
Alfalfa, Bladderwrack, Dulse, Kelp
Vitamin C
Used for teeth and gums; protects against infection; enhances immune system; keeps muscles healthy
Alfalfa, Buffalo Berry, Burdock, Boneset, Catnip, Cayenne, Chickweed, Coltsfood, Coriander, Dandelion, Elder Berries, Garlic, Hawthorn Berry, Horseradish, Kelp, Lobelia, Marigold, Oregano, Paprika, Parsley, Plantain, Pokeweed, Papaya, Raspberry, Rose Hips, Shepherd's purse, Strawberry, Watercress, Yellow Dock
Vitamin D
essential for building strong teeth and bones; prevents rickets.
Alfalfa, Annato Seed, Watercress, Wheat Germ
Vitamin E
good for eyes; skin; bones; liver; heart; PMS; blood clot-ting; red blood cell produc-tion; improves circulation; im-proves athletic performance; protects lungs from pollution
Alfalfa, Avena Sativa, Bladderwrack, Dandelion, Dulse, Kelp, Linseed, Raspberry, Rose hips, Sesame, Watercress, Wheat Germ
Vitamin G(for Grounding)
essential for a healthy diet
Gotu Kola
Vitamin K
help the blood clot; bone formation, prevents osteo-porosis
Alfalfa, Chestnut Leaves, Plantain, Shepherd's Purse
Vitamin P (Rutin)
essential in the strengthening and production of the capillaries
Buckwheat, Dandelion, Paprika, Rose hips, Rue
Calcium uptake & healthy bones, osteoporosis
Strong bones & teeth; regular heartbeat; prevents muscle cramps; lowers blood pressure & prevents bone loss as-sociated with osteoporosis.
Alfalfa, Coltsfoot, Chive, Chamomile, Caraway seed, Cleavers, Dandelion, Dill, Horsetail, Meadow sweet, Mistletoe, Nettles, Parsley, Pimpernel, Plantain, Poppy seed, Raspberry, Shepherd's purse, Silverweed, Watercress, Yellow dock
Chlorophyll Alfalfa, most leafy green potherbs
Chlorine Alfalfa, Dandelion, Dill stems, Fennel stems, Goldenseal, Kelp, Myrrh, Nettles, Parsley, Plantain, Raspberry, Uva ursi, Watercress, Wintergreen
Minimizes excess fat in the liver; necessary in fat and cholesterol metabolism; regulates gallbladder & nerve transmission.
Energy, glucose metabolism (maintains stable blood sugar levels for both the diabetic and the hypoglycemic).
Healthy nerves, bones, energy production, taste sensitivity. Osteoporosis is one of the early signs of copper de-ficiency.
Agar-agar, Alfalfa, Dandelion, Dulse, Kelp, Liverwort, Nettles, Parsley, Sorrel
Fluorine Corn silk, Dill, Garlic, Horsetail, Plantain, Watercress
Folic Acid
Brain food. Helps in embryonic and fetal development. Energy production
Alleviates arthritis, food aller-gies, elevated cholesterol. A fast acting pain killer.
Aloe vera, garlic, ginseng
Metabolizes excess fat; healthy thyroid gland, mental development in children. A deficiency has been linked to breast cancer.
Dulse, Garlic, Irish moon, Kelp, Sarsaparilla, Mustard, Parsley
Vital for hair growth. Prevents hardening of arteries, helps fat & cholesterol metabolism. Caffeine depletes it.
Hemoglobin production; healthy immune system, energy production. Growth in children. Don’t supplement if no deficiency exists.
Alfalfa, Burdock, Blue cohosh, Cayenne, Dandelion, Dulse, Kelp, Mullein, Nettles, Parsley, Pokeweed, Rhubarb, Rose hips, Yellow dock
Calcium & potassium uptake. Prevents depression, dizziness, stress. Lowers blood pressure, irritability, nervousness.
Alfalfa, Blue cohosh, Carrot leaves, Cayenne, Dandelion, Dill, Kelp, Mistletoe, Mullein, Nettles, Peppermint, Primrose, Raspberry, Skullcap, Walnut leaves, Willow, Wintergreen, Manganese, Agar-agar, Bladderwrack, Burdock, Dulse, Kelp, Nettles, Sorrel, Strawberry leaves, Wintergreen, Yellow dock
Healthy gums, nitrogen metabolism. A deficiency may cause impotence in older men.
essential to a healthy diet prevents pellagra
Alfalfa, Blueberry Leaves, Burdock, Fenugreek, Parsley, Watercress
Pantothenic Acid Alfalfa
Phosphorus Alfalfa, Blue cohosh, Calamus, Calendula, Caraway, Cayenne, Chickweed, Dandelion, Garlic, Irish moss, Kelp, Licorice, Parsley, Purslane, Pokeweed, Raspberry, Rhubarb, Rose hips, Watercress, Yellow dock
Healthy nervous system & regular heart rhythm. Prevents strokes, controls the body’s water balance.
Alfalfa, Blue cohosh, Birch, Borage, Chamomile, Coltsfoot, Comfrey, Centaury, Dandelion, Dulse, Eyebright, Fennel, Irish moss, Kelp, Mistletoe, Mullein, Nettles, Papaya, Parsley, Peppermint, Plantain, Primrose, Raspberry, Shepherd's purse, White oak bark, Wintergreen, Yarrow
A vital antioxidant combined with Vitamin E. Protects the immune system. Healthy heart & muscles.
Kelp, most seaweeds
Silicon Alfalfa, Blue Cohosh, Burdock, Chickweed, Corn silk, Flaxseed, Horsetail, Kelp, Nettle, Poppyseed, Raspberry, Sunflower seed
Sodium Apple tree bark, Alfalfa, Cleavers, Dandelion, Dill, Dulse, Fennel, Irish moss, Kelp, Mistletoe, Nettles, Parsley, Shepherd's purse, Thyme
Sulphur Alfalfa, Burdock, Cayenne, Coltsfoot, Eyebright, Fennel, Garlic, Irish moss, Kelp, Mullein, Nettles, Parsley, Plantain, Raspberry, Sage, Shepherd's purse, Thyme
Prostate gland function, growth of reproductive organs. Healthy immune system, healing of wounds. Acuity of taste & smell.
Alfalfa, Kelp, Marshmallow

Thee BIGGEST Herbs Vitamin and Mineral Content!

You see it? Huh? Huh? See it?  IT'S ALFALFA! Alfalfa is incredible! Alfalfa is GOLD! Alfalfa is a STAR! Alfalfa contains so MANY vitamins and minerals! It could be the be-all herb, but we do want taste, don't we?

For maximum chlorophyll, sprouts are the best source. They are alive, giving your body that power and energy. Attempt experiments in growing, harvesting, and making alfalfa sprouts. While other herbs are not as power packed as alfalfa, they are worth eating.

Herbs Imprinting

I put this on the back of the Food Color Charts as another way of identifying herbs on your food even when you don't know what was used to prepare it.

An Idea to Expand Your Gustatory Experience

Remember the movie “French Kiss?” there was a scene between Kevin Kline’s and Meg Ryan’s characters where Luc Teyssier  (Kevin Kline)  presented Kate (Meg Ryan) with a wood box containing several herbs, flowers, and spices.  He asked Kate to smell lavender. Take it into herself. She did this and after so doing tasted wine that Luc gave her.  With her eyes closed, Kate took a sip, held it within her mouth while breathing, then swallowed and she was able to identify what was used to flavor the wine that was in the box she was asked to sniff. Kate was surprised that she was able to smell lavender and then taste it in the wine.  This may expand the cooking and tasting experience for you if you follow this process.


Use this method the next time you cook.  I am sure it is used by chefs or by anyone  that involves our taste buds. Breathing is important.  Arrange a plate of herbs to be used in a recipe.  Relax the mind. Rub an herb between your hands. Deeply inhale its fragrance. What comes to mind for you? If you are kinesthetically inclined, or into feeling, or visually inclined, seeing, or auditorially inclined, into hearing, or any two or all three of these abilities, they will influence the outcome.  Does a color come into mind? Does a scene appear in your mind's eye as an image or with sound? Does a season come to mind? Or do you have a memory that already includes the sensations and smells you receive from inhaling the fragrance? Use what comes as a way to identify the herb. When you taste food, chew slowly, holding it in your mouth as you breathe in. The experience of creating the connections will aid you in determining what was used in a recipe.

With Silva Mind Control Method, learners program to identify metals in the alpha state. Whatever was created in Mind serves as the reference when that particular metal was used.  The metals were the beginning. This process was applicable to finding whatever needed to be found such as herbs. This process can apply to cooking as well.


How to Sprout Herbs | Guide to Sprouting Herbs






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