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VITAMIN/ BENEFITS SOURCES VITAMIN/ BENEFITS SOURCES
MINERAL MINERAL

VITAMIN E Improves circulation. • Grains IODINE Essential for thyroid gland function. • Green leafy vegetables
Reduces scar tissue from burns and • Legumes Regulates energy, body weight, and • Turnips
surgeries. • Flax and nuts metabolism. • Beets
Prevents arthritis, heart disease, asthma, • Wheat germ Helps maintain healthy skin. • Pineapple
phlebitis, varicose veins, and leg ulcers. • Dark green leafy • Citrus fruits
vegetables • Fish
Acts as an antioxidant.
• Olive oil • Liver
• Sprouts • Garlic
• Ripe bell peppers • Asparagus
• Wheatgrass • Onions
• Watercress • Seaweeds

IRON Necessary for the formation of red blood • Blackstrap molasses
VITAMIN K Vital for blood clotting and liver function. • Seeds cells. • Raisins and prunes
• Sprouts Transports oxygen to the cells of the • Sprouts
• Egg yolks body • Nuts and seeds
• Alfalfa • Liver
• Cabbage Maintains healthy brain function. • Beets
• Broccoli • Legumes
• Cauliflower • Green vegetables
• Spinach greens • Mint
• Parsley
• Spinach
CALCIUM Crucial for healthy teeth and bones. • Almonds
• Sesame seeds
• Raw milk (unpasteurized) ZINC Great for preventing colds, for immune • Pumpkin seeds
and milk products function, healthy skin, and treating and • Sesame seeds
• Dark green vegetables, preventing pinworms. • Alfalfa sprouts and mung bean sprouts
such as spinach and • Parsley
broccoli • Peas and pea greens
• Sardines • Broccoli
• Parsley • Summer squash
• Mint • Wheatgrass
• Sprouts • Chicken
• Wheatgrass • Liver
• Egg yolk

18 HEALTHY EVER AFTER TRY THIS... Nutritious Substitutions water or 1 tablespoon apple spread equals 1 egg plus 2 tablespoons water equals 1 egg); in baking, 1 tablespoon flax meal plus 3 tablespoons Organic eggs, silken tofu; arrowroot starch (1 tablespoon arrowroot starch plus 1 tablespoon oil Carob, cinnamon, date, apple, or pear purée Milk substitutes or unrefined coconut milk (from the can) Nonfat plain yogurt Nut cheeses or crumbled or pu

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