Tuesday, March 27, 2007


A - egg yolks, carrots, almonds, cashews, pumpkin, cantaloupe, apricots, spinach, broccoli, sweet potatoes
ALBUMEN - egg whites, Quinoa
B1 (thiamin) - green peas, spinach, navy beans, nuts, pinto and soy beans, pinenuts, brazil nus
B12 - HIGHLY IMPORTANT FOR RED BLOOD CELLS AND CNS. SUPPLEMENT! only available from animal proteins and dairy.
B2 - almonds, dried fruits, mushrooms, spinach
B3 - peanuts, avocado, mushrooms, collards
B6 - banana, avocado, wheat sprouts,
B7 (biotin) - legumes, nuts, oatmeal, peanut butter, wheat germ, eggs, soy, mushrooms, bananas
B9 (FOLIC ACID) - cantaloupe, beans, peanut butter, mushrooms, oatmeal, soy, wheat germ, lentils, dates, oranges, wheat germ, root vegetables green leafy vegetables
BETACAROTENE-carrots, broccoli, spinach, collards, sweet potato, acorn squash, dried apricots, cantaloupe
C- citris, strawberries, goji berries, chili peppers, watermelon, peppers, potatoes, cantaloupe, tomatoes, sprouts,
CALCIUM - almonds, TEFF, Quinoa, walnuts, oranges, lemons, soy, dates, molasses
COPPER - leafy greens, TEFF, seeds, prunes, tomatoes, avocados, potatoes, garlic, bananas, mushrooms, nuts, raisins, whole grains
D - (is really a hormone!) get my face in the sun, sprouts, cod liver oil, salmon, sardines, tuna, milk, egg, liver, swiss cheese
E - corn, asparagus, almonds, tomatoes, Quinoa, carrots, coconut, oats, olive oil
IODINE - kelp, sea vegetables, onions
IRON - pumpkin seeds, TEFF, pistachios, pinenuts, Quinoa, dried fruit, beans, spinach, broccoli, brewer's yeast, kelp, beetgreens, walnuts, wheat germ, egg yolks, blackstrap molasses,
ISOFLAVONES - Edamame, tempeh, flaxseed oil and seed, wheatgrass, barley grass, nuts
K - cabbage, cauliflower, spinach, brussel sprouts, eggs, soy, wheat bran, avocado, kiwi, bananas, lettuce, broccoli, butter, cheeses, swiss chard, watercress, parsley, olive oil, kale
LECITHIN - egg yolks, tofu,
LYCOPENE - guava, watermelon, pink grapefruit, apricots, cooked tomatoes
MAGNESIUM - almonds, cashews, pumpkin seeds, sesame seeds, artichokes, lima beans, broccoli, plantain, spinach
Omega 3s - flaxseed oil, pepitas, walnuts, olive oil, raw unsalted nuts,
P - red wine, mangos, onions, carrots oranges, apricots, plums
PANTOTHENIC ACID (B complex) - soybeans, lentils, split peas, yogurt, avocado, sweet potato, mushrooms. (is destroyed with heat)
PHOSPHORUS - nuts, fruit juicing, grains
PHYTOSTEROLS - pumpkin seeds (pepitas),
POTASSIUM - peaches, kiwis, rhubarb, almonds, parsnips, spinach, a banana, figs, dates
PROTEIN - almonds, peanuts, TEFF, oats, buckwheat, quinoa, tofu, wheat germ, sesame, nuts, dried legumes, avocados
SELENIUM - asparagus, garlic, bran, broccoli, onions, tomatoes, whole grains, eggs
SULFUR - hazelnuts, kelp, onions, garlic, lettuce, kale, cruciferious vegetables, eggs,
TRYPTOPHAN - peanuts, wheatgerm, avocados, bananas, mushrooms, spinach, tofu, soybeans, broccoli, asparagus, cauliflower turnip greens
TYROSINE - peanuts, pumpkin seeds, lima beans
ZINC - dates, figs, sunflower seeds, beans, pumpkin seeds, eggs, mushrooms, spnach, wheat germ, sesame seeds

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