Important Sources of Vitamins:
Vitamin B6
Benefits of Vitamin B6
In addition to reducing levels of homocysteine -- an amino acid that may raise your risk of heart disease -- vitamin
B6 helps break down fats, carbohydrates, and proteins so they can be absorbed more easily. It is also essential for
red-blood-cell formation, antibody production, and normal brain function.
Best sources:
1 Carrots
2
Broccoli
3 banana,
4
tomato,
5
potato,
6
sun flower seeds,
7 chick peas
FOLIC ACID
Benefits of Folate
Folate -- also called folic acid -- is a B vitamin that protects against arterial aging, aids in the production of red
blood cells and DNA, and helps reduce levels of homocysteine (an amino acid that may raise your risk of heart
disease).
3
Green leafy veggies
4
Asparagus
5
Red beet
6
Broccoli
7
Cabbage
8
(when you are healthy can also include kidney beans)
VIT B12
Benefits of Vitamin B12
Vitamin B12 helps your body produce red blood cells and DNA and reduces levels of homocysteine -- an amino acid
that may raise your risk of heart disease.
Vitamin C
Benefits
of
Vitamin
C
Vitamin C helps your body metabolize proteins into energy, boosts your immune system, builds collagen in your
skin, promotes healing, and aids in joint repair. It also helps keep your arteries young and prevents fatty plaque
buildup on blood vessel walls.
2
Kiwi, Strawberry, Orange, Blackberries, Cantaloupe, Watermelon, Tomatoes, Lime, Super ripe Bananas,
Apples, Lemon, Grapes, Asparagus, Avocado, Broccoli, Carrots, Cauliflower, Cucumber, Kale, Peas,
Potatoes, Spinach Squash - summer Squash - winter and sweet potato, guava
VIT K may also play a role in building strong bones, preventing osteoporosis, and reducing inflammation
that leads to heart disease.
Leafy green vegetables have the highest amounts of vitamin K, but other fruits and veggies have good
supplies, too:
Along with the green leafy vegetables mentioned earlier (especially kale, chard, mustard greens, turnip
greens, and spinach), your best food sources of vitamin K include: parsley, broccoli, leaf lettuce, romaine
lettuce, endive, cabbage, cauliflower, watercress, and fermented soybean products.
Kale, cooked (1 cup)
Spinach, cooked (1 cup)
Broccoli, cooked (1 cup)
Spinach, raw (1 cup)
Brussels sprouts, cooked (4 sprouts)
Okra, cooked (1 cup)
Lettuce, romaine (1 cup)
Asparagus (4 spears)
Kiwifruit (1 medium)
Blueberries (1 cup)
1060 mcg
888 mcg
220 mcg
150 mcg
118 mcg
64 mcg
57 mcg
30 mcg
30 mcg
28 mcg
Important Sources of Minerals:
BETA CAROTENE
Benefits of Beta Carotene
Beta carotene is a type of carotenoid found in many fruits and vegetables. You don't need beta carotene to
survive, though it may help fight off certain diseases. Also, your body can convert it to vitamin A, which you do
need.
Good sources
1
Carrots
Pumpkin and butternut squash
Sweet potatoes
Spinach
Kale
Cantaloupe
Apricots
Mango
Nectarines Bright orange carrots, all dark green and yellow veggies and fruits
CALCIUM
Benefits of Calcium
Calcium is essential for strong bones and teeth, and it helps prevent arthritis. But that's not all this mineral is good
for. Calcium helps your brain communicate with your nerves and regulates blood pressure, and it may reduce the
symptoms of PMS and the risk of colon cancer
Best sources:
1 Green leafy veggies (spinach)
2
3
Soy milk
Soy beans
4
Tufo
5
Broccoli,
6
spinach
7
Fruits: Oranges
8
Beans and peas
9
Miscellaneous: Sesame seeds, blackstrap molasses, almonds
10 Blackstrap molasses 2 Tbsp 400mg
11 Collard greens, cooked 1 cup 357mg of calcium
12 Soy or ricemilk, commercial calcium-fortified, plain 8 ounces 200-300
13 Turnip greens, cooked 1 cup 249
14 Kale, cooked 1 cup 179
15 Soybeans, cooked 1 cup 175
16 Okra, cooked 1 cup 172
17 Bok choy, cooked 1 cup 158
IRON
Benefits of Iron
One of the primary functions of iron is to pick up oxygen in the lungs and deliver it to the rest of your body. Iron is
also important for DNA synthesis, which promotes growth, healing, and a strong immune system.
Best sources:
Spinach
Kidney beans
Tomatoes
Lentils
High in Manganese
1
Avocado, banana, blackberries, blueberries, cranberries, dates, grape fruit, pomegrate, Brussels
sprouts, butternut squash, squash-winter, potato, spirulina, kale, okra, parsnip, peas and taro.
MAGNESIUM
Benefits of Magnesium
Magnesium plays a key role in hundreds of cellular processes, from metabolizing food into energy and absorbing
calcium to maintaining a strong immune system and keeping your heart, muscles, and nerves functioning properly.
Good Sources of Magnesium
The best sources of magnesium are the green leafy veggies . It is due to the fact that chlorophyll that imparts green
color in vegetables contains magnesium. Some magnesium rich vegetables are:
1
2
3
4
5
6
7
8
9
10
11
12
Spinach
artichoke
any type of beans (black, kidney, navy, pinto etc)
broccoli
tomatoes
peas
cornmeal
lentils
potatoes
okra
seeds (pumpkin, squash)
soybeans, and sweet potatoes.
OMEGA 3 FATTY ACIDS
Benefits of Omega-3 fatty acids
Omega fatty acids are the good-for-you fats that protect your heart by reducing your risk for cardiovascular
disease. Omega-3s also have anti-inflammatory properties that may help fight disease, boost your mind and mood,
and reduce symptoms of inflammatory conditions, such as rheumatoid arthritis.
BEST Sources:
1
Nuts and seeds -- and their oils -- are also good sources for omega-3s: Flaxseeds and flaxseed oil
Pumpkin seeds, Walnuts, Canola oil, Olive oil
POTASSIUM
Benefits of Potassium
Potassium helps regulate blood pressure and maintain normal heart and artery function. It also reduces the risk of
stroke.
Best sources:
1 Potato,
2 sweet potato
3
beets,
4 Sugar
5 Blackberries
Chart:
Vegetable High In Protein For 1 cup cooked
Artichokes
5.9g
Asparagus
5.3g
Beet Greens
3.7g
Beets
2.8g
Broccoli
4.5g
Brussels sprouts 5.5g
Cabbage, green 1.5g
Cabbage, red, raw 0.97g
Cauliflower
Mushroom
Sweet corn
5.3g
3g
4g