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● “Vitamin E is a group of 8 fat-soluble vitamins which help prevent oxidative stress to your body! The antioxidant found in vitamin E is the reason why it is known for keeping your skin healthy and for helping to prevent cancer!”
#1. SUNFLOWER SEEDS provide 36.6mg of vitamin E in a 100g serving which accounts for 121% of your RDA!
#2. PAPRIKA and RED CHILI POWDER have the same amount of vitamin E which is around 30mg per 100g serving which is 99% of your RDA. That is 7% RDA in one tablespoon!
#3. ALMONDS provide 26.2mg of vitamin E in a 100g serving accounting for 87% of your RDA!
#4. PINE NUTS provide 9.3mg of vitamin E in a 100g serving which is 31% of your RDA!
#5. DRIED BASIL and OREGANO - a 100g serving will provide 7.38mg of vitamin E which is 25% of your RDA!
++ VItamin B-12
● “Vitamin B-12 is the largest and most complex vitamin currently known to man. A slight deficiency of vitamin B-12 can lead to anemia, fatigue, mania and depression! A long term deficiency can potentially cause permanent damage to your brain and your central nervous system.”
#1. CLAMS, OYSTERS and MUSSELS - clams provide the most vitamin B-12 with 98.9μg per 100g serving, accounting for 1648% of your RDA! Both mussels and oysters are also great sources of B-12 providing 600 and 400 percent of your RDA!
#2. LIVER and the liver of almost every animal is packed with vitamin B-12, the greatest sources are lamb, beef, veal, moose, turkey, duck and goose! Lamb liver provides 85.7μg per 100g serving and 1428% of your RDA!
#3. CAVIAR (FISH EGGS) - the eggs of white fish contain the most vitamin B-12 with 56.4μg per 100g serving (940% RDA) while caviar contains 1/3 of that with 20μg per 100g serving (333% RDA). Chicken eggs only offer 1.29μg of vitamin B-12 per 100g serving (22% RDA)!
#4. OCTOPUS provides 36μg of vitamin B-12 per 100g serving accounting for 600% of your RDA!
#5. FISH are most praised for their omega-3 fatty acids and low cholesterol levels. A variety of fish are also a great source of vitamin B-12. Mackerel provides the most with 19μg per 100g serving (317% RDA), followed by herring (312% RDA), wild salmon (302% RDA), tuna (181% RDA), cod (167% RDA), sardines (149% RDA), trout (130% RDA) and bluefish (104% RDA)!
++ Vitamin C
● “Vitamin C is the most important vitamin for your body and is an essential nutrient required by the body for the development and maintenance of scar tissues, blood vessels and cartilage!”
#1. RED and GREEN HOT CHILI PEPPERS - red chillies provide 143mg of vitamin C per 100g serving or 240% of your daily value and green chillies provide almost double that amount with 242.5mg per 100g serving or 404% of your daily value of vitamin C!
#2. GUAVA can provide as much as 228.3mg of vitamin C per 100g serving which accounts for 381% of your daily value! Guavas easiest to find and enjoy in juice form!
#3. BELL PEPPERS - the amount of Vitamin C depends on color, with green peppers providing the lowest amount at 80.4mg per 100g serving (134% RDA) and yellow peppers providing the most with 183.5mg of vitamin C in a 100g serving (306% RDA)!
#4. BLACKCURRANTS were used during World War II as a source of vitamin C when oranges became short. Blackcurrants provide us 181mg per 100g serving (302% RDA)! Blackcurrants are more commonly found in Europe but are starting to become popular in the United States particularly in the North East section!
#5. THYME provides a healthy dose of vitamin C with 160.1mg per 100g serving (267% RDA)!
Highest in Vitamin A:
● “Vitamin A is an essential vitamin required for vision, gene transcription, immune function and overall skin health. A vitamin A deficiency can lead to blindness and increased viral infection, however this deficiency they speak of is only considered a problem in developing countries where it is a leading cause of blindness in children!”
#1. LIVER of every animal is packed with vitamins and minerals! Turkey liver provides the most vitamins with 1507% of the RDA per 100 grams which is 1250% RDA per liver. The liver of almost every animal provides 1000%+ RDA for vitamin A. A single tablespoon of pâté will provide 9% of the RDA of vitamin A!
#2. PAPRIKA, RED PEPPER, CAYENNE and CHILI POWDER - A tablespoon of paprika contains 74% of the RDA for vitamin A which is 1055% RDA for a 100 gram serving. Other red pepper powders have similar amounts as Cayenne powder providing 832% RDA/100g or 42% RDA in just one single tablespoon!
#3. SWEET POTATOES are bright orange with means they are packed with vitamin A! A 100 gram serving of sweet potatoes provides 384% of the RDA which is 438% of the RDA in just one medium sized potato and 769% of the RDA in one single cup of mashed sweet potatoes!
#4. CARROTS - 100 grams of raw carrots provides 334% of the RDA of vitamin A! That is 204% RDA for just one medium sized carrot and 41% RDA from a single baby carrot!
#5. DARK LEAFY GREEN VEGETABLES are high in calcium! Vegetables like kale provide the most vitamin A with 308% RDA per 100g serving, 206% RDA per cup. Followed by Turnip Greens (232% RDA), Mustard Greens (210% RDA), Dandelion Greens (203% RDA), Spinach (188% RDA) and Collard greens at (133% RDA per cup)!
++ High Zinc:
● “Zinc is an essential mineral required by the body for maintaining a sense of smell, maintaining a strong immune system, building proteins, triggering enzymes and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter!”
#1. OYSTERS - Depending on the type and variety of the oyster they can provide 16-182mg of zinc per 100g serving! This accounts for 110%-1200% of the recommended daily amount of zinc. The food that provides the highest content of zinc is steamed wild eastern oysters which provide 182 mg of zinc per 100g serving!
#2. WHEAT GERM - Packed in jars and sold as toasted wheat germ is a great topping for all foods. It’s great on salads, rice and steamed vegetables. Toasted wheat germ provides 17mg of zinc per 100g serving which is 112% of your RDA; crude (untoasted) wheat germ provides 12mg (82% RDA)!
#3. VEAL LIVER and the liver of every animal is packed with vitamins and minerals. Veal has the most zinc with 12mg per 100g serving and 81% of your RDA!
#4. SESAME FLOUR AND TAHINI (SESAME BUTTER) - sesame products contain close to 10mg of zinc per 100g serving (70% RDA). Tahini is commonly found in hummus, a ground chickpea spread and dip of the Middle Eastern people. It provides 4.6mg of zinc per 100g serving (31% RDA). Whole sesame seeds provide 7.8mg/100g (52% RDA)!
#5. LOW-FAT ROAST BEEF - shoulder, shank and chuck all contain close to 10mg of zinc per 100g serving (70% RDA)!
● “Beta-Carotene is a carotenoid compound responsible for giving fruits and vegetables their orange pigments! It is a super-antioxidant that has been found to help protect your body against cancer and aging!”
#1. SWEET POTATOES are the orangest of all fruits and vegetables! Sweet potatoes will provide 9444μg of beta-carotene per 100g serving. That is 14260μg in just one medium sized potato (150g)! Powerful!
#2. KALE is considered to be an early form of cabbage! 100 grams of raw kale will provide 9226μg of beta-carotene, 100 grams cooked will provide 8173μg!
#3. CARROTS - The beta-carotene in carrots gives them their orange color! 100 grams of raw carrots will provide 8285μg of beta-carotene, one medium sized carrot (61g) will provide 5053μg and one baby carrot (10g) will provide 639μg!
#4. TURNIP GREENS 100 grams of raw turnip greens will provide 6952μg of beta-carotene, 100 grams cooked will provide 4575μg!
#5. MUSTARD GREENS will provide 6300μg of beta-carotene per 100g serving; cooked mustard greens will provide 3794μg!
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