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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
preventing pinworms.
Dark green vegetables, 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 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 pureed sof

15

# 27040_eyal - 27040_pnim_eyal.1.1.1 | 1 - B | 18-12-03 | 09:40:59 | SR:-- | Magenta 27040_eyal - 27040_pnim_eyal.1.1.1 | 1 - B | 18-12-03 | 09:40:59 | SR:-- | Yellow #27040_eyal - 27040_pnim_eyal.1.1.1 | 1 - B | 18-12-03 | 09:40:59 | SR:-- | Black 27040_eyal - 27040_pnim_eyal.1.1.1 | 1 - B | 18-12-03 | 09:40:59 | SR:-- | Cyan TRY THIS... Nutritious Substitutions Soy milk with lemon juice or vinegar (2 teaspoons per cup of soy milk) Basic Nut Milk, p. 45) Rice milk, coconut milk, goat