Page 37 - CUZ I LOVE YOUR BLACK ASS

Just the Messenger/ Cuz I Love Your Black Ass

Vitamin B-3/Niacin- Helps function in the digestive system, nervous system and skin: Chicken
Breast, Pork Chop, Beef, Mushrooms, Brown Rice, Avocado, Green Peas, Sweet Potatoes,
Turkey, Salmon, Sunflower Seeds, Broccoli, Tomatoes, Bananas, Mangoes, Nectarines.

Vitamin B-5/Pantothenic Acid- It's necessary for making blood cells and helps you convert
food into energy: Mushrooms, Salmon, Avocados, Chicken Breast, Beef, Sunflower Seeds, Milk,
Pork Chops, Potatoes, Broccoli, Corn, Squash, Guava, Pomegranates, Grapefruit, Bananas.

Vitamin B-6/Pyridoxine- Keeps the brain and nervous system functioning properly: Salmon,
Chicken Breast, Grapes, Pineapples, Beef Liver, Sweet Potatoes, Bananas, Avocadoes,
Pistachios, Turkey, Tuna, Chickpeas, Squash, Spinach, Green Peas, Elderberries, Mangoes

Vitamin B-9/Folic Acid- Helps your body produce and maintain new cells and prevents changes
to DNA: Edamame, Lentils, Asparagus, Spinach, Broccoli, Avocados, Mangoes, Lettuce, Corn,
Oranges, Salmon, Eggs, Black-Eyed Peas, Brussels Sprouts, Artichokes, Pomegranates.

Vitamin B-12/Cobalamin- Boost energy and helps build and maintain healthy blood cells:
Clams, Sardines, Beef Liver, Tuna, Trout, Salmon, Milk, Eggs, Greek Yogurt, Chicken Breast,
Crabs.

Vitamin C/Ascorbic Acid- Necessary for growth and repair of all body tissue: Guavas, Kiwi,
Bell Peppers, Strawberries, Oranges, Papaya, Broccoli, Tomatoes, Green Peas, Kale, Chili
Peppers, Grapefruit, Pineapples, Potato, Brussels Sprouts, Mango, Cantaloupe, Cauliflower,
Lemon.

Vitamin D/Calciferol- Helps your body absorb calcium: Salmon, Swordfish, Tuna, Mushrooms,
Milk, Orange Juice, Yogurt, Oatmeal, Egg Yolk, Sardines, Herring, Cod Liver Oil.

Vitamin E/Alpha-Tocopherol- Is an antioxidant with the power to reduce inflammation:
Almonds, Avocados, Spinach, Squash, Kiwi, Broccoli, Trout, Olive Oil, Shrimp, Sunflower
Seeds, Hazelnuts, Pine Nuts, Peanuts, Red Peppers, Mangos, Turnips, Lobster, Snail, Cod,
Goose.

Vitamin H/Biotin- converts nutrients into energy and is good for the health of hair, skin and
nails: Soybean, Almonds, Mushroom, Avocado, Cauliflower, Whole Wheat Bread, Peanut
Butter, Sardine, Tuna, Pork, Beef, Turkey, Swiss Chard, Bananas, Salmon, Blueberries, Eggs,
Liver.

Vitamin K/Phylloquinone Menadione- Improves bone strength and reduces the risk of
fractures: Kale, Broccoli, Brussels Sprouts, Cabbage, Pickles, Asparagus, Kiwi, Okra, Green
Beans, Lettuce, Collard Greens, Spinach, Beef Liver, Pork Chops, Chicken, Prunes, Avocado,
Parsley.

Zinc- Reduce the risk of infections and promote immune response: Oysters, Beef, Chicken,
Tofu, Pork Chops, Hemp Seeds, Lentils, Yogurt, Oatmeal, Mushrooms, Crab, Mussels, Shrimp,
Pumpkin Seeds, Pine Nuts, Almonds, Peanuts, Eggs, Green Beans, Kale, Dark Chocolate.

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