==============List of "A thru K" Vitamins;
----Vit A;(vison-bone-lower lung cancer)
beef,shrimp,cheddar cheese,sweet potato,
carrots, spinach,mango.
-----Vit B1;(skin,hair,muscle,brain)
ham, soymilk, watermelon,
.....vitB2; (skin,hair,brain,blood)
yogurt,grains,cereal
......vitb3; (skin,brain,blood cell, nervous system);
meat,chicken,salmon,
grains, mushrooms,potato, peanut butter
....vitB5; (lipids,neurotransmitters,
steroid hormones, hemoglobin);
chicken,grains,broccoli,
mushroom, avocado,tomato
...vit B6; (reduce heart disease, sleep,appetite,mood,
red blood cell production, cognitive ability,
immune fuctions);
Meat,fish,chicken,
legumes,tofu,soy products,
potato,
banana
watermelon.
...VitB12; (lower heart disease,
make new cells, break down fatty acids,
break down amino acids, protect nerve cells,
make red blood cells);
Meat, chicken, fish, milk,
cheese, B12fortified cereal,
B12 fortified soymilk.
...biotin ; (convert food to energy;
synthesize glucose, bone-hair
assisting break down of fatty acids);
grains, soybean, fish
...vit C; (lower cancers of mouth,esophagus,stomach,
breat/combat cataracts/ make collagen,
repair skin wounds,support blood vessel walls,
make neurotransmitter serotonin-norepinephrine/
antioxidant/neutralize unstable molecules damaging cells/
boosts immune system);
citrus fruits
citrus fruit juice
potato, broccoli,
bell pepper, spinach,
strawberry
tomato
brussel sprouts.
....ChoLine; (neurotransmitter acetylcholine
that helps nerve and brain activities;
fat metabolic and transport);
Milk, peanuts
.....VitD;(prevent hunchback-rickets;
normalize calcium and phosphorus
blood level/daily sunlight vitD synthesis/
helps teeth and bones)
Alfalfa
Mushrooms
cooked salmon
canned tuna
Milk fortified with vitD;dairy products
....vit E; (antioxidant, protect vitA,
prevent Alzheimer's, fight
prostate cancer);
vegetable Oil, salad dressing,
wheat germ, leafy green veggies,
nuts, grains.
.......Folic Acid; (new cells, prevent
brain-spine birth defects earlier
in pregnancy/lower homocysteine/
reduce heart disease/reduce colon cancer/
reduce breast cancer);
folic acid-fortified-grains,
asparagus,okra,spinach,broccoli,
black-eye-peas, orange juice, tomato juice.
.....VitK; (protein-calcium esstials
of blood clotting; prevent hip fractures);
cabbage, milk, spinach,
brocolli, bean sprouts.
.... . and (c-Z) list of *Minerals;
Calcium ( bones-teeth-muscle-blood clot-
nerve impuse transmission-hormone secretion-
enzyme activation-healthy blood pressure);
yogurt, cheese,milk tofu,
sardines, salmon, brocolli.
ChloRide (balance bodily fluid/stomach acid/digestion);
salt, soy sauce
Chromium (insulin aide, blood glucose level,
freeing energy from glucose);
meat, chicken, fish,
nuts, cheese,
brewer's yeast.
copper (iron metabolism-red blood cell);
nuts, grans, beans,prunes.
Fluoride (prevent teeth decay);
fluoride toothpaste
for adults (fluoride
is harmful to children;
daily tuna or salmon dietary intake for children).
Iodine (thyroid homrone, body temperature,
nerve-muscle, reproduction, growth);
iodized salt,shrimp.
Iron (hemoglobin in red cell, myoglobin in muscle cell,
oxidation, amino acid, collagen, neurotransmitters,
hormones);
red meat-steak,
chicken, iron-fortified bread.
MagnesiUm (calcium-muscle, blood clot, bones, teeth);
spinach, broccoli, cashews, sunflower seeds,
halibut, milk.
MaNgaNeSe (bones, amino acid metabolism,
cholesterol, carbohydrates);
grains, nuts, legumes.
MolyBDENUM (enzymes that combat neurological damage
in infants);
legumes, nuts, grains, milk.
Phosphorus (bone, teeth, dna-rna, phospholipids,
cell nutrient aid);
milk, dairy, meat, fish, chicken,
brocolli, potato, almonds
Potassium (heart beat, nerve impulses,
muscle contractions, lower blood pressure,
bone); meat, milk, fruit, veggies, grains, legumes.
Selenium (antioxidant, thyroid);
seafood, walnuts
sodium (bodily fluid balance, nerve impulses,
blood pressure, muscle contraction);
soysauce, salt.
Sulfur (protein structure for hair, skin, nails)
; meat,fish,chicken,nuts,legumes (Protein foods)
zinc (enzymes, proteins, new cells,
free vitA storage of liver,
immune system, taste, smell, heal wounds,
delay aging); red meat, chicken, oyster,bean,nuts`
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--------Recommended Sample of Daily dietary menu;
-1--------(*Brunch and snacks);
VitD fortified Milk
Raisin-iron-fortified bread slices
and peanut butter.
yogurt with wheat germ and banana slices.
Brita filtered H2o bottle; drinking
water throughout the day.
steamed sweet potato/potato snacks.
mango dried snacks. beef jerky snacks.
-2----------------(**School-Lunchbox and snacks);
folic acid-fortified-grain
Chicken Noodle Soup.
orange slices.orange juice.
watermelon slices,prunes,
Freeze dried Apples,cashew-walnuts-Almond snacks.
Almond-b12-fortified- soymilk snack.
salad of pine nuts,asparagus,okra,
spinach,broccoli,black-eye-peas,
shredded cabbage, salmon slices,
avocado-mushroom-carrot-cheddarcheese-
salad with salad-oil-dressing.
Iodine-salt cooked spaghetti noodles with
beef meatball
and tomato-mushroom-sauce.
soysauce with halibut and steamed broccoli.
Oyster on cracker snack.
Tuna-Pickle slice-tomato-lettuce-avocado
-iron fortified bread slices.
Ham-spinach-cheese-iron fortified-bread slices.
V8 tomato juice with tinge of brewer's yeast mix.
-3---- (-PM Walk with UV-SPF15 sun-Block
for sunlight Vit D.)
-----4(***Dinner and pm snacks);
Miso-tofu-seaweed-soup(sardine-soup-stock for miso soup),
bean sprout side dish,spinach side dish, and Rice
Brussel sprout- bell pepper-spinach-shrimp-rice-wraps.
whole strawberry slices.
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