Vitamins are never an issue when eating raw plant foods. All raw plant foods, even if not of an excellent quality, are abundant in all the vitamins we need to thrive. For instance, the B vitamins may be found in deep-green leafy vegetables, nuts, seeds, bee pollen, royal jelly, spirulina and fermented plants. Vitamin C is found in many fruits, especially citrus fruits and peppers of all kinds. The best source of vitamin E is the avocado, olives, and mechanically separated raw rice bran.
In my experience, in studying nutrition, minerals are far more important than vitamins.
Colloids are the mineral building blocks of the body. A colloid is a mineral suspended in solution with energy. They are extremely small and resist the pull of gravity. They conduct electricity throughout the body.
Calcium (lime), however, is the primary leaf mineral. Interestingly, calcium also makes up about 50% of the alkaline earth mineral matter of the human body, and is found in all bodily tissues, but chiefly in the bones, teeth and the muscles. The importance of leaf minerals for the human body cannot be overstated. When we consume plant leaves we are provided with fresh colloidal minerals with which to construct our bodies.
We can see the colloidal leaf minerals precipitate out of freshly-made, green juices if we allow the juice to sit and lose energy. As a juice loses energy (zeta potential), it begins to change from an alkaline medium to an acid medium; it no longer has the energy to hold minerals in suspension. This is what happens to the blood as it acidifies from poor nutrition. The blood no longer has the energy to hold minerals in solution and thus minerals precipitate out in all the wrong places, such as the muscle tissue, joints, bones, etc, causing arthritis, weakness, bone spurs, etc.
After a sufficient period of eating Sunfoods at a 100% level (usually between six months to three years), the body will begin to purge acids and replace minerals. Mineral trade-out can be instigated by herbal cleanses which tend to stir up toxic, acidic residues in the body and intestines. If one is eating a diet high in demineralized raw food, sweet fruit with low green-leafy vegetables, mineral trade-out may occur sooner (usually less than six months). This is when the teeth problem arise, which is indicative of the body purging acids and also indicative of a lack of minerals in the body and diet, especially calcium, magnesium, iron and silicon. At the point of mineral trade-out, one needs to take in at least 2.5 pounds 1.1 kg) of green-leafed vegetables daily (one-third eaten, two-thirds juiced), increase the intake of sea vegetables, use up to ten tablespoons of green superfoods (powdered grasses and algae) per day, include more seeds to help synergize and utilize the green foods and simultaneously cut down on eating hybridized sweet fruit and high-fat, acid-forming nuts.
If you are unsure or confused on this issue, always err on the side of taking in more green juice and superfoods.
Contrary to the belief that fruits are alkaline, many fruits are slightly acidic in their end-mineral breakdown, meaning they contain slightly more phosphorus than calcium.
The body best assimilates calcium, when both magnesium and manganese are present together. Green-leafy vegetables are high in magnesium, manganese and silicon. Spinach is the best source of all three of these minerals together. When eating, one should daily consume 1,000 mg of calcium, 300 mg of magnesium, and 5 mg of manganese (one to two pounds of whole or juiced green-leafy vegetables will be adequate).