Antioxidant Protection

Copper is one of the co-factors for one form of an enzyme called superoxide dismutase (SOD). 
SOD is one of the major antioxidant enzymes in the body. As a measure of how important SOD is, amyotrophic lateral sclerosis—also known as Lou Gehrig's disease—is thought to be the result of an underfunctioning (SOD) enzyme.

Copper is required to manufacture collagen, a major structural protein in the body. When copper deficiency becomes severe, tissue integrity—particularly bones and blood vessels—can begin to break down.

 Sesame Seeds206163%




 Sunflower 20470%


 Garbanzo B26964%



 Lima Beans21649%


Immune Function

Diets low in zinc can induce measureable reductions in the activity of the immune system. These reductions occur relatively quickly—in as few as four weeks after starting a low-zinc diet—and are reversible upon getting zinc back into the body.


 Sesame Seeds20625%

 Pumpkin Seed18023%


 Garbanzo 26923%









 Sesame Seeds20629%

 Garbanzo B26926%

 Lima Beans21625%


 Navy Beans25524%

 Swiss Chard3522%

 Kidney Beans22522%

vitamin B1

 Sunflower S20443%

 Navy Beans25536%

 Black Beans22735%


 Dried Peas23131%

 Green Peas11630%


 Pinto Beans24528%

 Lima Beans21625%


vitamin B2



 Beet Greens3932%








vitamin B3










 Brown Rice21619%

pantothenic acid 



 Sweet Potato18035%


 Dried Peas23123%






Without pantothenic acid, you would be unable to use fats, carbohydrates, or proteins as energy sources. You would also be unable to make hormones and your immune system would collapse. These are only some of the important functions that pantothenic acid has.
We list three excellent sources of pantothenic acid—cauliflower, crimini mushrooms, and shiitake mushrooms. We list eight very good sources and 38 good sources.

Symptoms of Rheumatoid Arthritis

Some early studies suggest that vitamin B5 may help with the painful symptoms of rheumatoid arthritis. One study found that people with Rheumatoid Arthritis may have lower levels of B5 in their blood than healthy people.
Lower levels of vitamin B5 were associated with the most severe symptoms of arthritis, including painful movements, stiffness, and inflammation.
It has been recorded that high doses of vitamin B5 can help with stiffness and pain in people suffering from Rheumatoid Arthritis. And taking B vitamin complex supplements has been correlated with lower levels of joint pain, enhanced muscle strength, and fewer symptoms associated with muscle or joint fatigue.

9. Aids in Immune Function 

Vitamin B5 helps to create antibodies that our immune system produces in order to defend us against potential threats.
These can include environmental and allergic responses, as well as fighting off parasites, bacteria, viruses, the common cold or flu, and toxins.
Studies have shown that vitamin B5 can result in a reduction in the proliferation of different harmful parasites and has been shown to inhibit the growth of dangerous bacteria. (9) For example it can help reduce infection of malaria, a deadly parasite.
We have to be able to produce enough immune antibodies in order to stay healthy and prevent disease. When we are chronically stressed, we lose some of our ability to fight off invaders and toxins because our body becomes depleted of energy while trying to focus on taking care of things that it sees as an immediate threat.
Because B vitamins help control the body’s stress response, they keep our immunity higher so we face less chance of becoming sick and run down.
In order to properly maintain immune function, we must have good digestive health and hormone function. Vitamin B5 helps with both of these things! Without high enough levels of B vitamins, we could not digest the molecules found in carbohydrate, fat, and protein foods and would not be able to access the “fuel” that keeps the body functioning and properly defending itself.

B6 ... 

Liver Detoxification

Generally speaking, we remove unwanted chemicals from our blood in the liver and kidney, and this process involves two steps. The first of these two steps is to make the chemicals more water soluble to allow for the second step of binding and removal. The number of nutrients required for this first step is long, but vitamin B6 is clearly one of the most important. It is so important that researchers can induce liver dysfunction in animals by feeding them a pyridoxine-depleted diet.

Other Health Support Roles

Preliminary research on inflammation-related chronic diseases has shown likely connections between the risk of these diseases and B6 deficiency. Interestingly, in addition to increased risk of these conditions in association with B6 deficiency, the presence of chronic inflammatory conditions also appears to be associated with depletion of vitamin B6.
In animal studies, B6 has been shown to play a role in the development of healthy immune system function. This potential health benefit from B6 appears to be associated with its role in metabolism of the amino acid tryptophan. 

B 6





 Sweet Potato18034%


 Sunflower Se20428%




 Pinto Beans24574%

 Garbanzo Be26971%



 Navy Beans25564%

 Black Beans22764%

 Kidney Beans22558%











 Cow's milk7423%

is an essential nutrient in the production of phosphatidylcholine, one of the most important structural building blocks of a living cell. Its unique soap-like structure helps to keep the membrane fluid, yet mostly impermeable.
Given importance of phosphatidylcholine to all cellular forms, it's not surprising that we find choline so widespread in different foods. In most diets, phophatidylcholine is the single most common form of choline provided by foods.

Nervous System Activity

Choline is the backbone of a nervous system signal molecule—or neurotransmitter—called acetylcholine. The importance of acetylcholine cannot be overstated. The part of your nervous system that runs your heart and keeps your intestines moving along runs largely on acetylcholine. Similarly, any muscle you move requires a signal of acetylcholine to tell it to contract.
Like the action of the heart itself, you really don't need to think or worry about this action of choline. Even in medically supervised situations where people eat diets bizarrely restricted in choline, we don't see these activities break down.

 Food Sources

Choline is widely available in most things you eat.  You'll get one-quarter to one-third of your daily intake requirement from a single egg. Since over 99% of an egg's choline is located in the yolk, the whites alone aren't very helpful for boosting your choline intake. 





















 Sweet Potato18029%