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VITAMIN/ BENEFITS SOURCES Vitamin and Mineral Guide
MINERAL

SELENIUM Great antioxidant: clears lungs, fights • Dark green leafy vegetables
infection, and kills cancer cells. • Carrots VITAMIN/ BENEFITS SOURCES
Preserves the eyesight. • Garlic MINERAL
• Onions
• Berries (cranberries, strawberries, VITAMIN A; Beneficial to sinuses, appetite, digestion, • Dark green leafy vegetables, such as spinach
blueberries) BETA-CARO- eyes, and growth. and wheatgrass
• Sunflower sprouts TENE Acts as an antioxidant to cancer-causing • Orange and yellow fruits and vegetables, such
free radicals. as cantaloupe, mango, carrots, yams, and
apricots
MAGNESIUM Essential for enzyme activity. • Sesame, sunflower, • Whole grains
Helps build bones and promotes muscle and pumpkin seeds • Fish and fish oils
tone and healthy heart function. • Wheatgrass • Butter
Reduces blood pressure. • Sunflower sprouts • Mung bean sprouts, sunflower sprouts
• Beets and beet greens
• Cabbage VITAMIN B Maintains the adrenal thyroid, heart func- • Whole grains
• Spinach tion, and circulation. • Brewer’s yeast
• Parsley Helps prevents tooth decay, Parkinson’s • Legumes, and beans
• Broccoli disease, arthritis, and stress. • Sprouts, such as alfalfa, mung, and sunflower
• Almonds • Animal proteins: meat, chicken, dairy
• Whole grains • Peas and pea greens
• Celery
• Lettuce VITAMIN C Acts as a natural antibiotic. • All raw fruits and vegetables, especially red bell
• Alfalfa peppers, citrus fruits, berries, broccoli, kohlrabi,
• Apples Essential for oxygen, metabolism, and spinach, sprouts, yams, tomatoes, onions,
• Peaches healthy teeth and gums. green leafy vegetables, and garlic
• Lemon
VITAMIN D Essential for thyroid function and the • Fish
POTASSIUM Necessary for muscle contraction, heart • Nuts proper formation of bones and teeth. • Liver oil
function, circulation, and nervous system • Sunflower and pumpkin seeds Prevents osteoporosis. • Organic egg yolks
function. • Oranges • Sprouts
Aids kidney function. • Bananas • Mushrooms
• Potatoes (unpeeled) • Sunflower seeds
• Green leafy vegetables • Dark leafy green vegetables, such as romaine
• Sprouts lettuce, bok choy, and arugula
• Sunflower, alfalfa, and buckwheat sprouts

20 HEALTHY EVER AFTER • Carrots • Celery • Spinach • Bell peppers • Alfalfa sprouts • Sunflower seeds • Almonds • Beets • Grapes • Strawberries • Wheatgrass • Parsley sprouts • Fenugreek sprouts • Sardines • Wild-caught salmon • Avocado • Wheat germ • Walnut oil healthy hair growth. For strong bones, teeth and nails, and els, which in turn helps burn calories. Increases metabolic rate and energy lev- function, and blood

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WHITE PASTA

WHITE RICE

WHITE FLOUR

CORNSTARCH

STOCK
CHICKEN

MEAT

MAYONNAISE

Controls blood pressure, heart and kidney
• Soybean oil
(OMEGA-3,
• Flaxseed oil
swelling.
FATTY ACIDS
For resisting inflammation, pain, and
• Cold-pressed, unrefined oils
ESSENTIAL
MINERAL
SOURCES
BENEFITS
VITAMIN/

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