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| Vitamin A/Beta Carotene | Maintains tissue lining, respiratory, reproductive, digestive and urinary tracts. | Yellow/winter squash, sweet potatoes/yams, carrots, egg yolks, alfalfa, sprouts, endive, kale, cod liver oil, collard greens, mustard greens, turnip greens, broccoli, beet greens, chicory, chard, green peppers, chili peppers, red sweet peppers, pumpkins, dandelion greens, parsley, mango, cantaloupe, persimmons, apricots, papaya, brussel sprouts, asparagus, zucchini, peas, fish-liver oils. (The darker the flesh, the higher the vitamin A/beta carotene.) | |
| B Vitamins | Participates in metabolic reactions and energy at cell level and other internal growth. | Eggs, cheese, nuts, sunflower seeds, millet seeds, green leafy vegetables, cereals, grains, asparagus, broccoli, lemons, bananas, wheat germ, yogurt, brewer’s yeast, brussel sprouts.
This list is only partial as there are eight B vitamins that work as a team. | |
| Vitamin C (Ascorbic acid) | Most important for stressful situations, an anti-inflammatory, antihistamine, antioxidant and anti-s | Potatoes, broccoli, red peppers, green peppers, tomatoes, asparagus, peas, radishes, swiss chard, zucchini, guavas, kiwi fruit, oranges and juice, papayas, cauliflower, strawberries, cantaloupe, brussel sprouts. | |
| Vitamin E | Antioxidant protecting cell membranes | Egg yolk, green leafy vegetables, alfalfa sprouts, oats, wheat germ, almonds, cashews, corn, lima beans, sunflower seeds. | |
| Protein | Provides amino acids (the body’s building blocks). | Egg yolk and white, soybean meal, low fat plain yogurt, low fat cheese, low fat cottage cheese, well-cooked chicken and chicken bones, fish, turkey, water packed tuna, brown rice, enriched pasta, nuts, quinoa, amaranth, rice/bean combinations, peanut butter, tofu. | |
| Calcium | Maintains growth and support of bone structure (particularly important for Greys). | Egg shells, low fat cheese, low fat yogurt, mineral block, collard greens, turnip greens, mustard greens, chicory, kale, dandelion, broccoli, almonds, brewer’s yeast, buttermilk, oats, kelp, cooked dried beans and peas, sesame seeds, tofu, oranges, berries, parsley. | |
| Vitamin D3 | Promotes proper calcium and phosphorous absorption and utilization. | Egg yolk (boiled at least 15-20 minutes), sunlight, Vita-Lites, fish-liver oil, salmon, sardines, sweet potatoes, dark leafy vegetables, cold water fish. | |
| Phosphorus | Important for RNA/DNA synthesis, nerve health, heart/muscle contraction, kidney function, as well as | Foods high in protein, such as hard boiled eggs, brown rice, yogurt, cheese, well-cooked chicken, legumes. | |
| Magnesium | Involved with many metabolic processes; helps regulate acid-alkaline balance and promotes absorption | Whole grains, dark-green vegetables, corn, apples, legumes, seeds, nuts, almonds, natural feeds, wheat germ. | |
| Iron | Combines with protein and copper to assist in hemoglobin production and is required for stress and d | Legumes, eggs, green leafy vegetables, kelp, seeds (sesame/sunflower/pumpkin), nuts (almonds), grains, raisins. | |
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