Vitamins ......

Top 10 Vitamin C Foods -
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Vitamin C -

   1 kiwi 100%
   1 Orange
   1/2 green paper
   1 cup Brussels sprouts 170%

   Healthy skin and a strong immune system

Anemia Natural Cures -

Anemia is generally related to insufficient iron, B12, or folic acid. Try these Anemia Natural Cures to combat anemia today!

Iron Deficiency: Is It to Blame for Your Low Energy? - Dr. Axe:

Iron deficiency is the most common nutritional deficiency in the U.S., according to the CDC. As a result, it's important to eat a varied, whole-foods based diet that includes good sources of iron like grass-fed meat and plenty of different fruits and vegetables.

Copper foods list

If you want to boost your copper intake and other essential minerals consume 2 servings a day of these copper rich foods.

Copper Health Benefits

Brain HealthHigh Copper foods stimulate higher-level thought processes and mental functioning. It has been called a “brain food” because it helps enable certain neural pathways that promote out of the box thinking. A lack of copper during growth may result in incomplete brain and nerve development.
Slows AgingCopper is a powerful antioxidant that protects cells against free radical damage. It can help reduce the appearance of wrinkles, age spots, and even macular-degeneration.
Energy MaintenanceCopper plays a role in the synthesis of ATP, the primary molecule of energy storage in our bodies. Without adequate copper, the mitochondria (the cell’s energy producer) are unable to adequately produce ATP, leaving us feeling lethargic and tired. Also, copper helps us utilize iron properly, which helps reduce anemia that can also affect energy levels.
Vitamin E foods list

I recommend consuming 2-3 of these vitamin E rich foods daily.

Phosphorus Helps Your Body Detox & Strengthen - Dr. Axe:

Foods high in phosphorus include meat, nuts and beans. Phosphorus is an essential mineral involved in hundreds of daily cellular activities that the skeletal structure and vital organs rely on.

Phosphorus foods list
To build strong bones and teeth .


Foods high in phosphorus include meat, nuts and beans. Phosphorus is an essential mineral involved in hundreds of daily cellular activities that the skeletal structure and vital organs rely on.

Manganese Helps Prevent Osteoporosis & Inflammation - Dr. Axe:

Manganese helps prevent osteoporosis and inflammation, and provides many other health benefits.

Top 10 Calcium Rich Foods -

        1cup kefir 30%

Top 10 Vitamin A Foods - Dr. Axe:

A deficiency in Vitamin D can result in a softening of the bones called osteomalacia, or a bone abnormality called rickets. Additionally, a deficiency increases the risk for developing osteoporosis and experiencing fractures or broken bones.
Studies have shown that Vitamin D in doses of 800-5000 IU/day can improve musculoskeletal health, naturally slow aging of the skeletal structure, and reduce the rate of fractures and falls in older adults that are over 65. (7)  Older adults with adequate vitamin D levels are more likely to be active, have improved muscle strength, and are less prone to falls and injuries.
When vitamin D levels are low, the parathyroid becomes overactive. This is known as hyperparathyroidism and results in drops in phosphorous. Phosphorus, in addition to calcium and other compounds, is needed in order to properly mineralize bone density.

7 Signs of Zinc Deficiency & the Best Foods to Cure It!:

        1/2 cup Pumpkin Seeds 57%

        1 cup kefir                       10%
        1 cup spinach                     9%

Top 10 Magnesium Rich Foods Plus Proven Benefits - Dr. Axe:


      1/8 pumpkin seeds   23%
      1 cups Spinach         40%
      1 Sq Dark Choco      24%


vitamin K foods list

Vitamin K
   1/2 cup scallions   100%

   1/2 cup Cabbage   100%
    1 cup Brussels      100%
    2  Cucumber         100%

Potassium Foods List


1 Avocado          30%
1 Sweet potato    25%
1 cup spinach      25%
Dried apricots
½ cup: 755 mg 22%


Vitamin B5 / Pantothenic Acid Deficiency: How to Get Enough! - Dr. Axe:
B 5
1 avocado      40%
2 eggs            57%
1 cup kefir     20%

9 Signs of Folate Deficiency & How to Reverse It - Dr. Axe:


1 cup spinach             65%
1 Avocado                  15%
2 tbl wheat germ         40%
1 cup Brussels             40%
It produce new cells, nerve and immune functions


Symptoms of Electrolyte Imbalance, Plus How To Solve It - Dr. Axe:
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Best Food Sources of Boron

Because boron helps diminish bacteria growth, it’s a natural way to prevent crops from spoiling, so during World War I and II it was added to foods to prolong their freshness and reduce food pathogens when refrigeration wasn’t always possible.
  • Beans (black, lima, kidney, snap peas, mung
  • Berries
  • Cherries
  • Sweet potatoes
  • Onions
  • Pecans
  • Walnuts
  • Figs
  • Prunes/plums
  • Peaches
  • Apricots
  • Cocoa
  • Apples
  • Pears
  • Avocado
  • Grapes (and pure grape juice)
  • Oranges
  • Coffee
  • Artichokes
  • Red wine
  • Raw Milk (organic, unpasteurized)