BETA CAROTENE
Benefits of Beta Carotene
Beta carotene is a type of carotene found in many fruits and vegetables. You don’t need beta carotene to survive, though it may help fight off certain diseases. Also, your body can convert it to vitamin A, which you do need.
Good sources
Carrots
Pumpkin and butternut squash
Sweet potatoes
Spinach
Kale
Cantaloupe
Apricots
Mango
Nectarines Bright orange carrots, all dark green and yellow veggies and fruits.
CALCIUM
Benefits of Calcium
Calcium is essential for strong bones and teeth, and it helps prevent arthritis. But that’s not all this mineral is good for. Calcium helps your brain communicate with your nerves and regulates blood pressure, and it may reduce the symptoms of PMS and the risk of colon cancer.
Best sources:
Green leafy veggies (spinach)
Soy milk
Soy beans
Tufo
Broccoli
spinach
Oranges
Beans and peas
Sesame seeds, black strap, molasses, almonds
Blackstrap molasses
Collard greens
Soy or rice milk, commercial calcium-fortified
Turnip greens
Kale
Soybeans
Okra
Bok choy
IRON
Benefits of Iron:
One of the primary functions of iron is to pick up oxygen in the lungs and deliver it to the rest of your body. Iron is also important for DNA synthesis, which promotes growth, healing, and a strong immune system.
Best sources:
Spinach
Kidney beans
Tomatoes
Lentils
MAGNESIUM
Benefits of Magnesium
Magnesium plays a key role in hundreds of cellular processes, from metabolizing food into energy and absorbing calcium to maintaining a strong immune system and keeping your heart, muscles, and nerves functioning properly.
Good Sources of Magnesium
The best sources of magnesium are the green leafy veggies. It is due to the fact that chlorophyll that imparts green colour in vegetables contains magnesium. Some magnesium rich vegetables are:
Spinach
Artichoke
Beans (black, kidney, navy, pinto etc)
Broccoli
Tomatoes
Peas
Cornmeal
Lentils
Potatoes
Okra
Seeds (pumpkin, squash)
Soybeans, and sweet potatoes.
High in Manganese
Avocado, banana, blackberries, blueberries, cranberries, dates, grape fruit, pomegranate, Brussels sprouts, butternut squash, squash-winter, potato, spirulina, kale, okra, parsnip, peas and taro.
OMEGA 3 FATTY ACIDS
Benefits of Omega-3 fatty acids
Omega fatty acids are the good-for-you fats that protect your heart by reducing your risk for cardiovascular disease. Omega-3s also have anti-inflammatory properties that may help fight disease, boost your mind and mood, and reduce symptoms of inflammatory conditions, such as rheumatoid arthritis.
Best Sources:
Nuts and seeds — and their oils — are also good sources for omega-3s: Flaxseeds and flaxseed oil
Pumpkin seeds, Walnuts, Canola oil, Olive oil
POTASSIUM
Benefits of Potassium
Potassium helps regulate blood pressure and maintain normal heart and artery function. It also reduces the risk of stroke.
Best sources:
Potato
sweet potato
beets
Sugar
Blackberries