V I T A M I N S

 

Vitamin C -

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

   Healthy skin and a strong immune system

Try and consume 2 servings daily from this vitamin B12 foods list daily.

Top Health Benefits of Vitamin B12

Cancer Prevention
A deficiency in vitamin B12 prevents folate from being converted into its active form, therefore DNA is not able to be properly replicated and can become damaged.

It is thought that cancer results from damaged DNA. A study of middle aged women found that those with low levels of vitamin B12 had double the risk of developing breast cancer than those with normal levels.

 

Brain Health
Low levels of vitamin B12 have been shown to double the risk of developing Alzheimer’s disease in elderly men and women. Vitamin B12 helps maintain low levels of homocystiene, which may play a role in the development of Alzheimer’s disease.

Vitamin B12 is also crucial for the ability to focus and can help reduce symptoms of ADHD and poor memory.

 

 

Depression
Over 30% of patients hospitalized for depression are deficient in vitamin B12. Vitamin B12 is required for the synthesis of a neurotransmitter related to regulating mood.  This is why supplementing with vitamin B12 rich foods can reduce symptoms of depression, anxiety and chronic fatigue.

Vitamin B12 Foods for Vegan Diet

As you’ve noticed, vitamin B12 is critical to your overall health and quality of life.  But there are no high vitamin B12 foods for vegan diets. In that case, you can try using a fortified yeast extract which has a very small amount of 1% daily value or it’s best to supplement with a quality vitamin B12 supplement.
One other thing to note, the health of your digestive tract is crucial when it comes to your B12 levels because your gut is actually able to produce some vitamin B12 on it’s own.  So in addition to taking a vitamin B12 supplement, you may also consider consuming probiotic rich foods and taking a probiotic supplement to increase your levels of vitamin B12.
To learn more about the symptoms, causes and steps to overcome vitamin B12 deficiency check out this article on Vitamin B12 Deficiency Symptoms and Natural Solutions.

Top Health Benefits of Protein

Muscle health
Muscles are made up of protein therefore protein is necessary to build and maintain muscle. Without adequate protein muscle wasting occurs. Tissues that are damaged (from heavy resistance training) do need some extra protein to help repair the damage.
It is best to give your body small amounts of protein throughout the day so that it can have the protein available when it’s necessary.  Your body cannot store protein, so it will only use what is needed a little at a time.

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Best Foods to Prevent Iron Deficiency

It may seem complicated to pair the right foods together in order to absorb iron in the best way, but if you eat a varied diet overall that includes plenty of whole foods, “the amount of iron inhibition from these substances is usually not of concern,” according to the Dietary Guidelines for Americans. (9)
So in general, try to eat a varied, good sources of iron like grass-fed meat products, organic free-range poultry, cage-free eggs, organic (ideally unpasteurized) dairy products like raw milk, plenty of different fruits and vegetables, beans, and, on occasion, whole grains.
Also, try to eat foods in combinations that help your body to absorb iron better. For example, you can pair a food that is naturally high in vitamin C (like leafy greens or citrus fruits) with beans to make a better source of iron, since vitamin C helps your body absorb the non-heme iron.
You can include some of these high vitamin C foods — guava, red bell pepper, kiwi, oranges, grapefruits, green peppers, blueberries, all cruciferous vegetables like Brussel sprouts or broccoli, cantaloupe, and pea pods — in your meals in order to increase your absorption of iron.

Best food sources of naturally occurring iron that can help you prevent an iron deficiency (keep in mind that the RDA is very different for each person, with adult males needing 8 millifemA daily and adult females prior to menopause needing 18 milligrams):

• Liver (from beef) (10) — 4 ounces: 9.5 milligrams
• White beans (11) — 1 cup cooked: 6.6 milligrams
• Lentils (12) — 1 cup cooked: 6.5 milligrams
• Spinach (13) — 1 cup cooked: 6.4 milligrams
• Kidney beans (14) —1 cup cooked: 5.2 milligrams
• Chickpeas (15) — 1 cup cooked: 4.7milligrams
• Duck (16)— half of one breast: 3.7milligrams
• Sardines (17) — 1 can/3.75 ounces: 2.7 milligrams
• Grass Fed Beef (18) — 3 ounces: 2 milligrams
• Lamb (19) — 3 ounces: 1 milligrams
• Blackstrap molasses (20) — 1 tablespoon: 0.9 milligrams
• Pumpkin Seeds (21) — ¼ cup: 0.5 milligrams        

    

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

    

 

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.

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 Health
High 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 Aging
Copper 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 Maintenance
Copper 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.

 

 

Consume 3 of these vitamin E foods daily.

 

Omega 3 benefits include healthy hair and skin, healthy brain function and inflammation reduction. See these Omega 3 Benefits Plus Top 10 Omega 3 Foods List

To build strong bones and teeth I recommend consuming 2-3 servings of these high phosphorus foods daily.  

    

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.

To build strong bones and teeth .

Phosphorus is a plentiful mineral in the body, second only to calcium.

Eighty percent of the body’s phosphorus is found in the bones and teeth combined with calcium.

It also maintains the body at the proper pH level, helps with energy extraction, and is present in some proteins.

Phosphorus needs are easily met with any diet, a phosphorus deficiency is highly uncommon.

The RDA is 700 mg/day. The Daily Value is 1000 mg.

Top 10 Phosphorus Rich Foods

1) Kefir or Yogurt6 oz: 356 mg (35% DV)

2) Salmon3 oz: 280 mg (28% DV)

3) Grass-fed Steak3 oz: 209 mg (20% DV)

4) Sunflower seeds2 tbsp: 186 mg (18% DV)

5) Raw Milk1 cup: 247 mg (24% DV)

6) Pumpkin seeds1 cup: 59 mg (5% DV)

7) Hard cheese (Romano, Parmesan)1 oz: 197 mg (20% DV)

8) Brazil nuts1 oz: 203 mg (20% DV)

9) Navy beans½ cup: 131 mg (13% DV)

10) Lentils1/2 cup: 178 mg (18% DV)

           

                  

        

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

 

        1cup kefir 30%

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.

 

ZINC 

        1/2 cup Pumpkin Seeds 57%

        1 cup kefir                       10%
        1 cup spinach                    10 %

MAGNESIUM

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

Vitamin K
   1/2 cup scallions   100%

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



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

 

 

B 5
1 avocado      40%
2 eggs            57%
1 cup kefir     20%

 FOLATE

 

1 cup spinach             65%

1 Avocado                  15%

2 tbl wheat germ         40%

1 cup Brussels             40%

 

It produce new cells, nerve and immune functions

 

 

           

Niacin helps maintain healthy cardiovascular system, brain function, and skin formation. However, it is important to know about the niacin side effects.

 

 

 

 

 

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)