Midnight Sun Herbal Health
A Complimentary and Alternative Health Practice
Vitamins & Minerals
Sources
All foods should be organic, especially meats, eggs and dairy, preferably from pastured source because of the chemical used in raising the animals. Non organic sources are generally lower in nutrients
A – Codliver oil, pig liver, pork pate, Ghee, pastured butter, asparagus, apricots, hard cheese from pastured milk, pastured eggs, carrots, sweet potato, capsicum, curly kale, dandelion greens, turnip greens, dulse, mangos, yellow/orange fruits and veggies, etc.
B- if taking a B supplement single vitamin, one should take a B complex formula also, becaue the various B vitamins need the others to be absorbed properly. There are additional B vitamins
B1 – thiamin – whole-grain cereals, bread, red meat, egg yolks, green leafy vegetables, legumes, sweet corn, brown rice, berries, and yeast.
B2 – riboflavin – whole-grain products, milk, meat, eggs, cheese and peas
B3 – niacin – protein-rich foods . The most common protein rich foods are: meats, organ meats, fish, brewer's yeast, milk, eggs , legumes, potatoes and peanuts
B5 – panthotenic acid - Beef, brewer’s yeast, eggs, fresh vegetables, kidney, legumes, liver, mushrooms, nuts, pork, royal jelly, saltwater fish, torula yeast, whole rye flour, and whole wheat.
B6 – pyroxine – organ meats, eggs, peas, spinach, sunflower seeds, molasses, broccoli, cabbage, corn, dulse, liver, meat, brown rice, fish, butter, wheat germ, whole grain cereals, and soybeans.
B9 – folic acid - Brewer's yeast- clams, Green leafy vegetables- Orange-Banana-Red fruits-Nuts-Avocado-Whole grains-liver, lentils, organ meats, rice germ, soy flour, black-eyed peas, navy beans, kidney beans, peanuts, spinach, turnip greens, lima beans, whole wheat, and asparagus.
B12 – Liver, sardines, kidney, rabbit, liver pate, liver saussage, fatty fish, pastured eggs, mussels, duck, steak & kidney pie, cod, haddock, beef/buffalo, etc, Not found in any significance in vegetables, except sea vegetable; nori, dulse, kombu, kelp..
Beta Carrotene – a precursor for vitamin A ; yellow and red fruits and vegetables; gouji berries, cranberries, blue berries, plums, apricots, asparagus, broccoli, papaya, mango, tomato, dark green vegetables; dandelion, kale, chards, turnip greens, alfalfa, watercress, garlic, kelp, organ meats, fish liver oils, eggs, etc.
C – Rosehips, black currants, guava, lemon, orange, kiwi, grapefruit, raspberry, lychee, mangoes, apricots, sweet red bellpeppers, parsley, brocolli. Cauliflower. Mustrd, greens, papaya, cantaloupe, tomatoes, raspberries, cellery, spinach, dandelion greens, pinapple, watermelon, guava, etc.
D – Sardines, sturgeon, salmon canned/bone in, codliver oil, pork lard pastured, mackerell canned, chicken liver from pastured chickens, eastern steamed oisters, pastured butter, catfish, egg yolks from pastured eggs, small clams, etc.
E – Cold-pressed vegetable oils, eggs, kelp, dulse, oatmeal, grass fed dairy, organ meats, dark green leafy vegetables, sweet potatoes, wheat germ, soy beans, legumes, nuts, seeds, whole grains, etc..
K – Asparagus, blackstrap molasses, broccoli, Brussels sprouts, dark leafy greens, rye, oats, liver, leaf lettuce, soybeans, wheat, yogurt, etc.
Bio flavonoids - peppers, buckwheat, black currants, whites of the inside of orange peel, apricots, blackberries, cherries, grapefruit, lemons, oranges, plums, prunes, rise hips, etc.
Coenzyme Q10 – Mackerel, salmon, and sardines have the largest amounts. Also found in beef, peanuts, spinach.
Minerals – the most common
Calcium – Tahine, pinto beans, navy beans, kale, , kale, lambsquarter (highest), dandelion, artichokes, rhubarb, orange, squash, hummus, sesame seed, salmon wild, rainbow trout, sardines, okra, chinese cabbage, turnip greens, spinach, collards cooked, dock, punmpkin, mustard seeds, Greenland halibut, crab, soy, etc., lambs quarter (highest), dandelion, artichokes, rhubarb, orange, squash, hummus, sesame seed, ricotta whole milk, cheddar, yogurt, milk soy, etc.
Chromium – brewer’s yeast, beer, cheese, meats, whole grains,. Also, dried beans, black strap molasses, chicken, corn, dairy products, dulse, eggs, mushrooms, potatoes.
Iodine – seafood, saltwater fish, seaweed, sea salt, also asparagus, garlic, lima beans, mushrooms, spinach and soy beans. Some foods when eaten raw an in large quantities can block uptake of iodine; Brussels sprouts, broccoli, cauliflower, kale, cabbage, peaches, pears, spinach and turnip, a POTENTIAL problem with underactive thyroid. Ask your MD.
Iron- Eggs, fish, meats, organ meats, poultry, leafy greens; dandelion greens, spinach, etc, black strap molasses, almonds, avocado, brewer’s yeast, beets, dates, kelp, dulse, kidney & lima beans, lentils, millet, peaches, dried prunes, raisins, etc.
Magnesium- Bulgur, artichokes, wild rice, sardines, salmon canned, Greenland Halibut, almonds, beet greens, apricots, buckwheat, sesame seeds, millet, cashew, rolled oats, pecans, pistachios, raw brown rice, almonds, whole wheat, whey, wheat germ, Swiss chard, bitter chocolate, cinnamon, coconut dried, collards raw, black eyed peas, curry powder, dates, filberts, wild flounder with bones, lentils hickory nuts, mature peas, raw rye, peanuts, sesame seeds, tahine, soy, etc.
Manganese- This trace mineral is found in beef liver, beans, cereal grains, dark leafy greens, legumes and peas.
Potassium – Fish, dairy foods, fruits fish, legumes, meats, poultry, vegetables, whole grains, High amounts found in avocado, apricots, bananas, lima beans, blackstrap molasses, brewer’s yeast, brown rice, dates, dulse, dried fruits, garlic, nuts, spinach, winter squash, yams, potatoes, etc.
Zinc – dulse, egg yolks, fish, kelp, lamb, legumes, lima beans, liver, meats, mushrooms, oysters, pecans, poultry, pumpkin seeds, sardines, sea foods, soy beans, sunflower seeds, whole grains, etc.
Other trace minerals are vanadium, sulfur, silicon, selenium, molybdenum, phosphorus, germanium, copper, boron.
Omega-3 fatty acids . EFA, EPA, DHA. Salmon, sardines, mackerel, herring. Also some in Flax oil from flax seed yielding ALA. According to research only 5% of ALA converts to EPA due to lifestyle, health issues or nutritional deficiencies (cofactors Vitamin B3, B6, Zinc and magnesium) in some.
Omega 6 fatty acid. Gamma-linolenic acid found naturally in borage (starflower), evening primrose and blackcurrant oils,
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email: Bodil or
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