Author: justin

Benefits: Male reproductive health Sensory organs Skin health Immune function. FoodServingSizeCalsAmount(mg)DRI/DV(%)Beef4 oz175.04.0937Lamb4 oz310.43.8735Sesame Seeds0.25 cup206.32.7925Pumpkin Seeds0.25 cup180.32.5223Garbanzo Beans1 cup269.02.5123Lentils1 cup229.72.5123Cashews0.25 cup221.22.3121 Oysters and eggs (4 eggs contain 2.6mg of zinc) are also good sources of zinc

Benefits: Blood clotting Bone health For more information on Vitamin K and its properties, type “whfoods.org and vitamin K” into google (choose the first option). FoodServingSizeCalsAmount(mcg)DRI/DV(%)Kale1 cup36.41062.101180Spinach1 cup41.4888.48987Mustard Greens1 cup36.4829.78922Collard Greens1 cup62.7772.54858Beet Greens1 cup38.9696.96774Silverbeet1 cup35.0572.77636Turnip Greens1 cup28.8529.34588Parsley0.50 cup10.9498.56554Broccoli1 cup54.6220.12245Brussels Sprouts1 cup56.2218.87243 Additional sources of food with Vitamin K include – beef liver, pork chops, chicken, […]

Benefits: Protection against free radical damage Protection against heart disease For more information on Vitamin E and its properties, type “whfoods.org and vitamin E” into google (choose the first option). FoodServingSizeCalsAmount(mg (ATE))DRI/DV(%)Sunflower Seeds0.25 cup204.412.3182Spinach1 cup41.43.7425Silverbeet1 cup35.03.3122Turnip Greens1 cup28.82.7118Asparagus1 cup39.62.7018Almonds0.25 cup132.26.0340Avocado1 cup240.03.1121Peanuts0.25 cup206.93.0420 Additional sources of Vitamin E in food include – sunflower oil, hazelnuts, pine […]

Benefits: Immunity Blood sugar control Bone health For more information on Vitamin D and its properties, type “whfoods.org and vitamin D” into google (choose the first option). FoodServingSizeCalsAmount(IU)DRI/DV(%)Salmon4 oz157.6511.43128Sardines3.20 oz188.7175.0944Cow’s milk4 oz74.462.2216Tuna4 oz147.492.9923Eggs1 each77.543.5011Mushrooms, Shiitake0.50 cup40.620.305 Additional food sources of Vitamin D include – Cod liver oil, fatty fish, herring and canned tuna.

Benefits: Brain health Collagen health Protection against excess free radicals For more information on Vitamin C and its properties, type “whfoods.org and vitamin C” into google (choose the first option). FoodServingSizeCalsAmount(mg)DRI/DV(%)Paw paw1 medium118.7168.08224Bell Peppers (yellow)1 cup28.5117.48157Broccoli1 cup54.6101.24135Brussels Sprouts1 cup56.296.72129Strawberries1 cup46.184.67113Pineapple1 cup82.578.87105Oranges1 medium61.669.6993Kiwifruit1 2 inches42.163.9685Rockmelon1 cup54.458.7278Cauliflower1 cup28.554.9373 Additional sources of food with Vitamin C include – […]

Benefits: Support of energy metabolism Brain and nervous system health DNA production Cardiovascular support For more information on Vitamin B12 and its properties, type “whfoods.org and vitamin B12” into google (choose the first option). FoodServingSizeCalsAmount(mcg)DRI/DV(%)Sardines3.20 oz188.78.11338Salmon4 oz157.65.67236Tuna4 oz147.42.66111Cod4 oz96.42.62109Lamb4 oz310.42.51105Scallops4 oz125.92.44102 Additional sources of food with Vitamin B12 include – animal livers and kidneys, beef, […]

Benefits: Liver detoxification Brain and nervous system health Metabolism of carbohydrates Production of red blood cells For more information on Vitamin B6 and its properties, type “whfoods.org and vitamin B6” into google (choose the first option). FoodServingSizeCalsAmount(mg)DRI/DV(%)Tuna4 oz147.41.1869Turkey4 oz166.70.9254Beef4 oz175.00.7444Chicken4 oz187.10.6840Salmon4 oz157.60.6438Sweet Potato1 cup180.00.5734Potatoes1 cup160.90.5432 Additional sources of food with Vitamin B6 include – milk, […]

Benefits: Antioxidant protection Energy production For more information on Vitamin B3 and its properties, type “whfoods.org and vitamin B3” into google (choose the first option). FoodServingSizeCalsAmount(mg)DRI/DV(%)Tuna4 oz147.425.03156Chicken4 oz187.115.5597Turkey4 oz166.713.3283Salmon4 oz157.69.0256Lamb4 oz310.48.0550Beef4 oz175.07.6048 Additional food sources with Vitamin B3 include – liver, anchovies, pork, peanuts, avocado, brown rice, whole wheat products, mushroom, green peas and potato.

Benefits: Offers antioxidant protection Promotes energy production Promotes iron metabolism For more information on Vitamin B2 and its properties, type “whfoods.org and vitamin B2” into google (choose the first option). FoodServingSizeCalsAmount(mg)DRI/DV(%)Spinach1 cup41.40.4232Beet Greens1 cup38.90.4232Mushrooms, Crimini1 cup15.80.3527Eggs1 each77.50.2620Soybeans1 cup297.60.4938Tempeh4 oz222.30.4031Yogurt1 cup149.40.3527 Additional food sources of Vitamin B2 include – salmon, liver and organ meats, milk, beef, […]

Benefits: Offers nervous system support Promotes energy production For more information on Vitamin B1 and its properties, type “whfoods.org and vitamin B1” into google (choose the first option). FoodServingSizeCalsAmount(mg)DRI/DV(%)Sunflower Seeds0.25 cup204.40.5243Green Peas1 cup115.70.3630Navy Beans1 cup254.80.4336Black Beans1 cup227.00.4235Barley0.33 cup217.10.4033Dried Peas1 cup231.30.3731 Additional foods with high amounts of Vitamin B1 include – nutritional yeast, wheat germ, flax […]