Nutrients

This mineral helps the immune system fight viruses & bacteria and aids in the healing of skin wounds helps regulate oil glands to keep skin clear and soft may help repair skin damage effectively prevents all kinds of infections Deficiency: could manifest as white spots on nails which could also indicate psoriasis Dietary Sources: Arugula, Asparagus, Cashews, Chickpeas (pictured above), Dandelion Greens, Fiddleheads, Lentils, Oysters, Poultry, Pumpkin & Sesame Seeds, Whole grains, Quinoa can be obtained from a multivitamin or a mineral supplement like Gluconate Acetate

Selenium is an essential mineral which supports reproductive health & function of the thyroid gland.  It works with Vitamin E to help protect against infection & damage from free radicals. it may protect skin cells from damage that can lead to skin cancer it may also improve moods Sources include: Asparagus Barley, couscous and whole grains Brazil nuts and seeds Dairy products Lean meats Mushrooms like portobello. shiitake and crimini Pinto beans Poultry, turkey and eggs Seafood like halibut, salmon and tuna

Promotes cellular respiration and forming of red blood cells A lack of iron can cause deficient red blood cells and results in anemia which then causes fatigue.  Iron can oxidize cholesterol. Found in: Arugula, Asparagus, Black  Beans, Butter Beans, Cannellini Beans, Chickpeas, Dandelion Greens, Fiddleheads & Navy Beans cooked egg whites contain a good amount of iron Spinach is an excellent source but raw spinach contains oxalic acid which inhibits mineral absorption; cooking increases mineral bioavailability eat raw spinach with Vit. C rich fruits and veggies, fish, meat or poultry to enhance mineral absorption take iron supplements with orange juice as Vit C helps the body absorb the iron take with food in any form but don't take at the same time as calcium supplements

Neural Tube Defects Folic Acid is good for expectant mothers as it helps prevent neural tube defects in newborns. Is found in: Aragula (pictured above), Asparagus & Dandelion Greens

Promotes a healthy immune system and contributes to healthy nerves, bones and blood vessels. Is found in: Asparagus, Dandelion Greens & Fiddleheads

Mineral This mineral strengthens bones, maintains teeth and helps muscles contract, regulates blood pressure, prevents rickets & osteoporosis and may help with PMS & weight loss. Calcium is an inorganic substance which must pass through the metabolic process of plants (vegetables) before it can become available to an organic mechanism such as a human body.  It must be in an acid medium in order to be assimilated through the intestinal wall.  So humans cannot absorb the calcium contained in cow's milk because it is alkaline. People who consume the most cow's milk have the lowest levels of calcium Sources include: Almonds, arugula, asparagus, chickpeas, dandelion greens, kale, canned sardines, seeds, soy, salmon with bones, spinach, squash and tahini. Best sources of calcium are found in [...]