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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 Whole wheat pasta, rice noodles, or corn, kamut, or spelt pasta 17 16 HEALTHY EVER AFTER

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# 27040_eyal - 27040_pnim_eyal.1.1.1 | 1 - A | 18-12-03 | 09:40:59 | SR:-- | Magenta 27040_eyal - 27040_pnim_eyal.1.1.1 | 1 - A | 18-12-03 | 09:40:59 | SR:-- | Yellow #27040_eyal - 27040_pnim_eyal.1.1.1 | 1 - A | 18-12-03 | 09:40:59 | SR:-- | Black 27040_eyal - 27040_pnim_eyal.1.1.1 | 1 - A | 18-12-03 | 09:40:59 | SR:-- | Cyan SOURCES Spinach Bell peppers Alfalfa sprouts Sunflower seeds Almonds Beets Grapes Strawberries Wheatgrass Parsley sprouts Fenugreek sprouts Sardines Wil

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