Vitamin A

VITAMIN A:
Functions of Active Vitamin A within the body: * Assists immune function (improves white blood cells, natural killers cells, macrophages. And T and B lymphocytes) * Needed for the growth and support of the skin * Needed to detoxify polychlorinated biphenyl (PCB; any group of highly toxic compounds often found in industrial waste) and * Reduces risk for cancer (esophageal, bladder, stomach, leukemia, and lymphoma) * Required for vision * Responsible for healthy mucous membranes * Strengthens bones during development FOODS with Vitamnin A: 1. Lamb liver 5. Dandelion greens 9. Collard greens 13. Spinach 17. Beet greens 21. Mangoes 25. Butter 29. Whitefish 33.Nectarines 37. Whipped cream 41. Chicken 45. Tomatoes 49. Watermelon 53. Yellow cornmeal

2. Beef liver 6. Chicken Liver 10. Kale 14. Turnip greens 18. Chives 22. Sweet peppers 26. Endive 30. Green onions 34. Prunes 38. Peaches 42. Sour red cherries 46. Green chili peppers 50. Rutabagas 54. Yellow squash

3. Calf liver 7. Carrots 11.Sweet Potatoes 15. Mustard greens 19. Butternut squash 23. Hubbard squash 27. Apricots 31. Romaine lettuce 35. Pumpkin 39. Acorn squash 43. Butterhead lettuce 47. Green peas 51. Brussels sprouts

4. Red Chili Peppers 8. Dried apricots 12. Parsley 16. Swiss chard 20. Watercress 24. Cantaloupe 28. Broccoli 32. Papayas 36. Swordfish 40. Eggs 44. Asparagus 48. Elderberries 52. Okra

Lycopene
Functions of Lycopene within the body: * Decreases LDL (bad) cholesterol * Helps prevent prostate cancer * Lowers blood pressure FOODS with Lycopene: 55. Dark green leafy vegetables 56. Guavas 57. Punk grapefruit

Lutein and Zeaxanthin

* Help prevent cataracts * Protect against macular degeneration FOODS with Lutein and Zeaxanthin: 1. Collard greens 2. Egg yolks 5. Green leafy vegetables 6. Spinach

3. Kale

4. Corn

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Vitamin A

Cryptoxanthin
* May prevent cataracts and protect against macular degeneration * May protect against various types of cancer, particularly cervical cancer FOODS with Cryptoxanthin: 1. Butter 2. Oranges 5. Papayas

3. Peaches

4. Egg yolk

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Vitamin A

T and B lymphocytes) found in industrial waste) and ditoxin

Page 3

Vitamin A

Page 4

Vitamin D

VITAMIN D:
Functions with Vitamin D within the body: * Aids in the absorption of calcium from the intestinal tract * Helps the body assimilate phosophorus * Helps the pancreas release insulin * Necessary for blood clotting * Necessary for thyroid function * Stimulants bone cell mineralization FOODS with Vitamin D: SUN RAYS 4. Shrimp 8. Eggs

1. Canned Sardines 5. Butter 9. Fortified milk

2.Salmon 6. Sunflower seeds 10. Mushrooms

Diseases/Disorders that can be treated with Vitamnin D: ~> Autoimmune diseases ~> Cancer prevention and treatment ~> Depression ~> Diabetes ~> Hypertension (high blood pressure) ~> Inflammatory conditions ~> Migraine headaches ~> Osteoporosis ~> Osteoarthritis ~>Cardiovascular and treatment ~> Epilepsy ~> Musculoskeletal pain ~> Multiple sclerosis ~> Polycystic ovary syndrome

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Vitamin D

3. Tuna 7. Liver 11. Natural cheese

Page 6

Vitamin E

VITAMIN E:
Tocoperols
Functions of Tocopherols: * Can act as an estrogen substitute and relieve hot flashes * Can stop cholesterol-like substances from damaging your blood vessels, which can cause heart disease or strokes * Help prevent Alzeimer's disease or strokes * Help prevent lung, esophageal, and colorectal cancer * Help relieve atrophic vaginitis * Improve the action of insulin * Increase your immune system * Inhibit platelet adhesion * Needed by ovaries to function properly * Protect vitamin A and increase its storage FOODS with Vitamin E: 1. Wheat germ 5. Almonds 9. Peanuts 13. Peanut butter 17. Bran 21. Whole rye bread 25. Whole wheat bread 29. Bananas

2. Sunflower seeds 6. Sesame oil 10. Olive oil 14. Butter 18. Asparagus 22. Dark rye bread 26. Carrots 30. Eggs

3. Sunflower seed oil 7. Peanut oil 11. Soybean oil 15. Spinach 19. Salmon 23. Pecans 27. Peas 34. Lamb

Diseases/Disorders that can be treated with Tocopherols: ~> Claudication (leg pain that occurs during exercise) ~> Fibrocystic breast disease ~> Restless leg syndrome ~> Heart disease ~> Osteoporosis ~> Hepatitis ~> Painful menstrual cycles ~> Hot flashes ~> Sceroderma and other autoimmune diseases

Tocotrienols
Functions of Tocotrienols: FOODS with Tocotrienols: * Fight inflammation * Reverse plaque build-up

* Reduce risk of cancer

* Lower cholesterol

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Vitamin E

els, which can cause heart disease or strokes

4. Safflower oil 8. Corn oil 12. Roasted peanuts 16. Oatmeal 20. Brown rice 24.Rye and wheat crackers 28. Walnuts

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Vitamin K

VITAMIN K:
Functions of Vitamin K within the body: * Adequate bone mineralization * Decreases calcification, which lowers risk of heart disease * Decreases the loss of calcium * Helps your blood clot * Needed for the synthesis of ostercalcin, which is involved in building bones * Stimulates new bone growth FOODS with Vitamin K: 1. Turnip greens 5. Beef Liver 9. Cheese 13. Green peas 17. Eggs 21. Chicken Liver 25. Potato

2. Broccoli 6. Spinach 10. Butter 14. Whole wheat 18. Corn oil 22. Raisins

3. Lettuce 7. Watercress 11. Pork Liver 15. Green beans 19. Peaches 23. Tomato

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Vitamin K

4. Cabbage 8. Asparagus 12. Oats 16. Pork 20. Beef 24. Milk

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Vitamin B complex

VITAMIN B complex:
~> B1 (Thiamine) ~> B5 (Pantothenic acid) ~> B9 (Folic acid) ~> B12 (Cobalamin) ~>B2 (Riboflavin) ~> B3 (Niacin and Niacinamide) ~> B6 (Pyridoxine) ~>B7 (Biotin) ~B10 (Para-aminobenzoic acid) ~> Choline ~> Inositol

Functions of Vitamin B within the body: * Help liver detoxify estrogen * Help relieve leg cramps * Metabolize glucose * Stabilize brain chemistry * Used in thyroid function

Vitamin B1 (Thiamine)
Functions of Vitamin B1 (Thiamine) within the body: * Helps the body adapt to stress and avoid adrenal burnout * Needed for proper metabolism of thyroid hormones * Needed for synthesis of nucleic acids and certain coenzymes * Needed for the making of aldosterone, a steroid hormone * Required for energy production (Kreb cycle) * Required for proper nerve function * Used for activation of enzymes in the adrenal glands * Used in the synthesis of acetylcholine FOODS with Vitamin B1: 1. Brewer's Yeast 5. Pine nuts 9. Pecans 13. Millet 17. Buckwheat 21.Dry lima beans 25. Whole grain rye 29. Whole-ground cornmeal 33. Macadamia nuts 37. Garlic cloves 41. Pumpkin and squash seeds 45. Hulled sesame seeds

2. Wheat Germ 6. Peanuts (with skins) 10. Soybean flour 14. Wheat bran 18. Oatmeal 22. Hazelnuts 26. Cashews 30 Lentils 34. Brown rice 38. Beef Liver 42. Fresh chestnuts

3. Sunflower seeds 7. Brazil nuts 11. Pinto and red beans 15. Pistachio nuts 19. Whole wheat flour 23. Heart, Lamb 27. Lamb Liver 31. Beef kidneys 35. Walnuts 39. Almonds 43. Soybean sprouts

Diseases/Disorders that can be treated with Vitamin B1 (Thiamine): ~> Alcoholism ~> Confusion ~> Depression ~> Memory loss ~> Pain

~> Dementia ~> Fatigue ~> Neuropathy

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Vitamin B complex

Vitamin B2 (Riboflavin)
Functions of Vitamin B2 (Riboflavin) within the body: * Catylizes several reactions that process carbohydrates, fats, and proteins * Crucial to the cytochrome P450 system, which metabolizes medications and xenobiotics (environmental toxins) * Involved in the metabolism of vitamin K * Needed for energy metabolism * Needed in the regeneration of glutathione (the strongest anitoxidant produced by your body) * Needed to convert vitamin B6, folic acid, vitamin A, and niacin into their active forms FOODS with Vitamin B2: 1. Brewer's Yeast 5. Beef Kidneys 9. Almonds 13. Egg yolks 17. Wheat bran 21. Eggs 25. Parsley 29. Salmon 33. Pork 37. Prunes 41. Pinto and red beans

2. Lamb Liver 6. Chicken Liver 10. Wheat germ 14. Millet 18. Mackerel 22. Split peas 26. Cashews 30. Brocoli 34. Navy beans 38. Rye 42. Black-eyed peas

3. Beef Liver 7. Lamb kidneys 11. Wild rice 15. Hot red peppers 19. Collards 23. Beef tongue 27. Rice bran 31. Pine nuts 35. Beet and mustard greens 39. Whole grain 43. Okra

Diseases/Disorders that can be treated with Vitamin B2 (Riboflavin): ~> Acne ~> Baldness ~> Diarrhea ~> Indigestion ~> Reddening of eyes ~> Stress ~> Alcoholism ~> Arthritis ~> Cataracts ~> Depression ~> Failure to detoxify effectively ~> Light sensitivity ~> Migraines ~> Scrotal skin changes ~> Seborrhic dematitis ~> Visual changes

Vitamin B3 (Niacin and Niacinamide)

Functions of Vitamin B3 (Niacin and Niacinamide) within the body:

* Can decrease lipoprotein A (high amounts of which are related to heart disease) * Can lower LDL (bad) cholesterol and raise HDL (good) cholesterol * Decreases fibrinogen (high amounts of which are related to heart disease) * Involved in energy production * Lowers triglycerides * May improve the health of people with diabetes * Needed for the proper function of the adrenal glands * Provides energy needed to convert cholesterol to pregnenolone (a hormone that, among other things, is involved with memo * Used in the metabolism of carbohydrates, proteins, and fats * Used in the metabolism of tryptophan and serotonin FOODS with Vitamin B3: Page 12

Vitamin B complex 1. Brewer's Yeast 5. Peanuts with skin 9. Beef Liver 13. Chicken, light meat 17. Fresh chicken 21. Beef heart 25. Wild rice 29. Sesame seeds 33. Brown rice 37. Whole wheat grain 41. Herring 45. Haddock 2. Rice bran 6. Lamb Liver 10. Calf Liver 14. Trout 18. Fresh swordfish 22. Salmon 26. Chicken giblets 30. Sunflower seeds 34. Pine nuts 38. Whole wheat flour 42. Almonds 3. Rice polishings 7. Lamb Liver 11. Turkey, light meat 15. Halibut 19. Fresh turkey 23. Veal 27. Lamb 31. Beef 35. Whole-grain buckwheat 39. Wheat germ 43. Shrimp

Diseases/Disorders that can be treated with Vitamin B3 (Niacin and Niacinamide): ~> Acne ~> High lipoprotein(a) ~> Low HDL (good) cholesterol ~> Parkinson's disease ~> Depression ~> High tryglycerides ~> Memory loss ~> Rheumatoid arthritis

~> Diabetes mellitus ~> Intermittent claudication (leg pains due to circulation chan ~> Osteoarthritis

Vitamin B5 (Pantothenic acid)

Functions of Vitamin B5 (Pantothenic acid) within the body: * Aids in the formation of antibodies * Aids in wound healing * Helps convert food into energy * Helps with fatty acid transport * Helps your body use other vitamins * Needed for the synthesis of coenzyme A * Needed to make fatty acids * Stimulates adrenal gland * Used in red cell production * Used in the synthesis of several amino acids FOODS with Vitamin B5: 1. Brewer's Yeast 5. Peanuts 9. Beef tongue 13. Soybeans 17. Buckwheat flour 21. Cashews 25. Wheat germ 29. Brown rice 33. Avocados 37. Cauliflower

2. Calf Liver 6. Mushrooms 10. Perch 14. Eggs 18. Sunflower seeds 22. Fresh salmon 26. Broccoli 30. Whole wheat flour 34. Veal 38. Chicken, dark meat

3. Chicken Liver 7. Soybean flour 11. Blue cheese 15. Lobster 19. Lentils 23. Camembert cheese 27. Hazelnuts 31. Sardines 35. Dry black-eyed peas 39. Kale

Diseases/Disorders that can be treated with Vitamin B5 (Pantothenic acid):

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Vitamin B complex ~> Acne ~> Detoxification ~> Infection ~> Ulcerative colitis ~> Adrenal dysfunction ~> Elevated triglycerides ~> Osteoarthritis ~> Allergies ~> Genital herpes ~> Rheumatoid arthritis

Vitamin B6 (Pyridoxine)
Functions of Vitamin B6 (Pyridoxine) within the body:

* Detoxifies chemicals * Involved in strengthening connective tissue * Key to the synthesis of several neurotransmitters, including the metabolism of tryptophan to serotonin * Needed for REM sleep * Needed for immune system * Needed for the production of hydrochloric acid * Needed for the transfer of amino group * Used in the metabolism of amino acids * Used in the methylation process, which lowers homocysteine levels (high levels of which can be a risk factor for heart diseas

FOODS with Vitamin B6: 1. Brewer's Yeast 5. Beef Liver 9. Fresh salmon 13. Pork Liver 17. Buckwheat flour 21. Hazelnuts 25. Pork 29. Avocados 33. Egg yolks 37. Turnip greens 41. Raisins 45. Fresh perch 49. Sweet potatoes 53. Leeks

2. Sunflower seeds 6. Dry soybeans 10. Fresh trout 14. Soybean flour 18. Dry black-eyed peas 22. Garbanzo beans, dry 26. Fresh albacore 30. Veal kidneys 34. Kale 38. Sweet peppers 42. Sardines 46. Fresh cod 50. Cauliflower

3. Toasted wheat germ 7. Chicken Liver 11. Calf Liver 15. Dry lentils 19. Navy beans, dry 23. Dry pinto beans 27. Fresh halibut 31. Whole wheat flour 35. Rye flour 39. Potatoes 43. Brussels sprouts 47. Barley 51. Popped popcorn

Diseases/Disorders that can be treated with Vitamin B6 (Pyridoxine): ~> Asthma ~> Atherosclerosis ~> Autism ~> Constipation ~> Depression ~> Diabetes mellitus ~> Epilepsy ~> Infertility ~> Irritability ~> Nausea and vomiting related to pregnancy ~> Nervous system dysfunction ~> Premenstrual syndrome (PMS) ~> Prevention of calcium oxalate kidney stones ~> Seborrheic dermatitis ~> Sickle cell disease

Vitamin B7 (Biotin)
Functions of Vitamin B7 (Biotin) within the body: * Increases insulin sensitivity Page 14

Vitamin B complex * Needed for fatty acid synesis * Strengthen nails * Used in energy metabolism FOODS with Vitamin B7: 1. Brewer's Yeast 5. Soy flour 9. Rice polishings 13. Roasted peanuts 17. Canned sardines 21. Almonds 25. Canned salmon 28. Lentils

2. Lamb Liver 3. Pork Liver 6. Soybeans 7. Rice bran 10. Egg yolk 11. Peanut butter 14. Barley 15. Pecans 18. Whole eggs 19. Black-eyed peas 22. Cauliflower 23. Mushrooms 26. Textured vegetable protein 29. Brown rice

Diseases/Disorders that can be treated with Vitamin B7 (Biotin): ~> Brittle nails ~> Diabetes mellitus ~> Diabetic neuropathy

Vitamin B9 (Folic acid)

Functions of Vitamin B9 (Folic acid) within the body: * Detoxifies hormones (such as estrogen) * Detoxifies phenols (by-products of manufacturing) from the environment * Essential for central nervous system function * Essential for DNA synthesis * Involved in methylation (which decreases homocysteine) * Metabolic conversion of dopamine, a neurotransmitter * Needed for proper health of all tissues, especially mucous membrane tissues of the digestive tract, vagina, and cervix * Needed for the synthesis of hemoglobin * Produces S-adenosylmethionine (SAMe), an important compound found in all living cells * Protects baby from neural tube defects, such as spina bifida * Produces complex phospholipids for neurological function FOODS with Vitamin B9: 1. Brewer's Yeast 5. Beef Liver 9. Bran 13. Navy beans 17. Walnuts 21. Beet and mustard greens 24. Peanut butter 28. Whole wheat cereal 32. Oatmeal 36. Green beans 40. Mushrooms 44. Oranges

2. Black-eyed peas 3. Rice germ 6. Lamb Liver 7. Soy beans 10. Kidney beans 11. Mung beans 14. Garbanzo beans 15. Asparagus 18. Fresh spinach 19. Kale 22. Textured vegetable protein 25. Broccoli 26. Barley 29. Brussels sprouts 30. Almonds 33. Cabbage 34. Dried figs 37. Corn 38. Fresh coconut 41. Dates 42. Blackberries

Diseases/Disorders that can be treated with Vitamin B9 (Folic acid): Page 15

Vitamin B complex ~> Alcohol ~> Aspirin ~> Carbamazepine ~> Celecoxib ~> Colestipol ~> Corticosteroids ~> Fosphenytoin ~> Hydrochlorothiazide ~> Non-steroidal anti-inflammatory drugs (NSAIDs) ~> Primidone ~> Ranitidine ~> Tobacco ~> Triamterene ~> Barbituates ~> Cholestyramine ~> Ethosuximide ~> Indomethacin ~> Phenobarbital ~> Salsalate ~> Trimethoprim

Vitamin B12 (Cobalamin)

Functions of Vitamin B12 (Cobalamin) within the body:

* Essential for DNA synthesis * Facilitates the metabolism of folic acid * Functions as a methyl donor, which lowers homocysteine levels (high levels of which can be a risk factor for heart disease a * Helps synthesis proteins * Involved in the production of neurotransmitters * Needed for carnitine metabolism (which breaks down fat to provide energy) * Needed for nervous system function * Needed for red blood cell metabolism * Required for proper digestion FOODS with Vitamin B12: 1. Lamb Liver 5. Calf Liver 9. Sardines 13. Trout 17. Thymus sweetbreads 21. Edam cheese 25. Blue cheese 29. Cheddar cheese 33. Perch fillets

2. Clams 6. Beef kidneys 10. Beef heart 14. Fresh salmon 18. Eggs 22. Swiss cheese 26. Fresh haddock 30. Cottage cheese 34. Fresh swordfish

3. Beef Liver 7. Chicken Liver 11. Egg yolks 15. Fresh tuna 19. Dried whey 23. Brie cheese 27. Fresh flounder 31. Mozzarella cheese

Diseases/Disorders that can be treated with Vitamin B12 (Cobalamin): ~> AIDS ~> Ataxia ~> Epilepsy ~> Insomnia ~> Neuropathy ~> Sciatica ~> Trigeminal neuralgia ~> Anemia ~> Bell's palsy ~> Fatigue ~> Irritability ~> Numbness ~> Seborrheic dermatitis ~> Vitiligo ~> Anxiety ~> Dementia ~> Hepatitis ~> Leg cramps at night ~> Psychosis ~> Tingling ~> Xanthelasma

Choline
Functions of Choline within the body: * Aids in metabolism of fats Page 16

Vitamin B complex * Allows movement and coordination * Component of every cell membrane * Lowers LDL (bad) cholesterol * Precursor to acetylcholine (the main neurotransmitter involved with memory) * Required for normal brain function FOODS with Choline: 1. Beef 5. Nuts

2. Brewer's yeast 6. Oats

3. Chicken4. Egg yolks 7. Peanut butter

Diseases/Disorders that can be treated with Choline: ~> Alzheimer's disease ~> Hepatitis ~> Manic depression (bipolar disease) ~> High cholerterol

Inositol
Functions of Inosital within the body: * Can reduce LDL (bad) cholesterol * Has a calming effect * Helps form lecithin, an importan antioxidant * Helps keep arteries from hardening * Improves quality of sleep * Involved in augmenting effects of neurotransmitter release * Supports the metabolism of estrogen and progesterone * Used to treat depression and panic disorders FOODS with Inosital: 1. Beans 5. Meat

2. Brewer's yeast 6. Milk

3. Fruits 7. Nuts

Diseases/Disorders that can be treated with Inosital: ~> Depression ~> Panic attacks ~> Fibroids ~> Liver disease ~> Premenstrual syndrome (PMS)

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Vitamin B complex

4. Rice polishings 8. Pork 12. Split peas 16. Navy beans 20. Whole wheat grain 24. Wild rice 28. Mung beans 32. Green peas 36. Garbanzo beans 40. Fresh lima beans 44.Red chili peppers

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Vitamin B complex

otics (environmental toxins)

4. Calf Liver 8. Chicken giblets 12. Mushrooms 16. Soy flour 20. Dry soybeans 24. Kale 28. Veal 32. Sunflower seeds 36. Lentils 40. Mung beans

~> Athlete's foot ~> Diabetes mellitus ~> Hysteria ~> Nerve damage ~> Skin changes around the mouth

ong other things, is involved with memory

Page 19

Vitamin B complex 4. Wheat bran 8. Peanuts without skin 12. Chicken Liver 16. Mackerel 20. Fresh goose 24. Beef kidneys 28. Chicken flesh and skin 32. Pork 36. Red chili peppers 40. Barley 44. Split peas

~> High cholesterol ication (leg pains due to circulation changes) ~> Painful menstrual cycles

4. Beef kidneys 8. Split peas 12. Pecans 16. Oatmeal, dry 20. Rye flour, whole 24. Garbanzo beans 28. Turkey, dark meat 32. Red chili peppers 36. Wild rice

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Vitamin B complex ~> Cold sores ~> Fatigue ~> Shingles

phan to serotonin

hich can be a risk factor for heart disease and memory loss)

4. Fresh tuna 8. Walnuts 12. Fresh mackerel 16. Dry lima beans 20. Brown rice 24. Bananas 28. Beef kidneys 32. Fresh chestnuts 36. Spinach 40. Prunes 44. Elderberries 48. Camembert cheese 52. Red cabbage

~> Carpal tunnel syndrome ~> Eczema ~> Monosodium glutamate (MSG) sensitivity or intolerance ~> Osteoporosis ~> Schizophrenia

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Vitamin B complex

4. Beef Liver 8. Rice germ 12. Walnuts 16. Oatmeal 20. Split peas 24. Whole wheat cereal 27. Bran

~> Seborrheic dermatitis

digestive tract, vagina, and cervix

4. Soy flour 8. Pork Liver 12. Lima beans 16. Lentils 20. Hazelnuts 23. Peanuts, roasted 27. Split peas 31. Whole wheat flour 35. Avocados 39. Pecans 43. Ground beef

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Vitamin B complex ~> Birth control pills ~> Cimetidine ~> Famotidine ~> Methotrexate ~> Phenytoin ~> Sulfasalazine ~> Valproic acid

can be a risk factor for heart disease and memory loss)

4. Lamb Liver 8. Oysters 12. Lamb heart 16. Lamb 20. Beef 24.Gruyere cheese 28. Scallops 32. Halibut

~> Asthma ~> Depression ~> Infertility ~> Mulitple sclerosis ~> Retinopathy ~> Tinnitus

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Vitamin B complex

4. Iceberg lettuce 8. Soy

~> Liver disease

4. Grains 8. Raisins

~>Neuropathy

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Vitamin C

Vitamin C
Functions of Vitamin C within the body:

* Aids in the healing of wounds * Aids in the synthesis of collagen * Benefits immune system by increasing number of white blood cells and interferons (proteins that can fight viruses and cance * Decreases adrenal steroid production * Decreases production of leukotrienes (which contribute to symptoms of allergic reactions) * Decreases rate of gum disease * Decreases stomach cancer * Decreases risk of heart disease * Helps carnitine synthesis (which breaks down fatty acids and releases energy) * Helps in the metabolism of tyrosine (an amino acid that synthesizes proteins) * Helps regenerate vitamin E, glutathione, and uric acid * Increases fertility * Increases HDL (good) cholesterol * Increases nitric oxide * Increases the body's absorption of iron * Involved in catecholamine synthesis (which prepares the body for activity or to handle stress) * Involved in production of serotonin (a neurotransmitter involved in many important brain functions, including mood and appe * Is a diuretic * Is a powerful antioxidant * Lowers blood pressure * Lowers incidence of cataracts * Lowers sorbitol levels, which can prevent cataracts * Lowers triglycerides * Needed for progesterone production * Needed to maintain glutathione levels (which are very important for good health) * Prevents formation of nitrosamines (compounds which can cause cancer) * Prevents free radicals damage of LDL (bad) cholesterol * Prevents some forms of lung disease * Reduces bruising * Reduces damage (such as diabetes or suffering tissues) due to glycation * Reserves the energy-producing capacity of the mitochondria FOODS with Vitamin C: 1. Red chili peppers 5. Parsley 9. Broccoli 13. Cauliflower 17. Papayas 21. Cabbage 25. Elderberries 29. Asparagus 33. Beef Liver 37. Oysters 41. Green pease 45. Yellow summer squash 49. Pineapple

2. Guavas 6. Collard greens 10. Brussels sprouts 14. Persimmons 18. Spinach 22. Lemon juice 26. Calf Liver 30. Cantaloupe 34. Okra 38. Young lima beans 42. Radishes 46. Loganberries Page 25

3. Red sweet peppers 7. Turnip greens 11. Mustard greens 15. Red cabbage 19. Oranges 23. Grapefruit 27. Turnips 31. Swiss chard 35. Tangerines 39. Black-eyed peas 43. Raspberries 47. Honeydew melon

Vitamin C

rons (proteins that can fight viruses and cancer)

handle stress) tant brain functions, including mood and appetite)

4. Kale 8. Green sweet peppers 12. Watercress 16. Strawberries 20. Orange juice 24. Grapefruit juice 28. Mangoes 32. Green onions 36. New Zealand Spinach 40. Soybeans 44. Chinese cabbage 48. Tomatoes Page 26