Tomato juice contains Lycopene
 which retards sunburn by 33%

Vitamin A (Beta Carotene):
Eggs - Spinach, carrots, kale, sweet potato, collard, tomatoes, cayenne pepper - Apricots, cantaloupe melon.

TIP: Red and orange fruits, green leafy vegetables.

Benefits of Vitamin A:
- Critical for eye health.
- Builds resistance to viral infections.
- Supports the immune system.
- Essential for bones and teeth.
- Protect tissue and cellular damage.
- Protect against Alzheimer's disease.

Lack of Vitamin A foods:
- Frequent viral infections.
- Blindness - night blindness.
- Goose bump skin appearance - dry skin.

Vitamin B - Sunflower Seeds.

Vitamin B's:
- All B's work together to process calories from carbohydrates, protein, fat.
- B's fuel the body by converting blood sugar into energy.
- B's are essential for brain health and mitochondria (cell energy).
- B's protect against MS.

Thiamin - B1:
Asparagus, romaine lettuce, mushrooms, spinach, sunflower seeds, tuna, green peas, tomatoes, eggplant, brussels sprouts - wheat germ - Coconut meat.

Benefits of B1 Vitamin:
- Essential for the nervous system.
- Essential for cardiovascular and muscle function
- MS

Lack of Vitamin B1 foods:
- Loss of appetite.
- "Pins and needles" sensations.
- Feeling of numbness and muscle soreness, especially in the legs.

Vitamin B - Mushrooms.

Riboflavin - B2:
Mushrooms and spinach - Coconut meat.

Benefits of B2 Vitamin:
- Needed for growth and red cell production.
- Promotes healthy vision.

Lack of Vitamin B2 foods:
- Sensitivity to light.
- Tearing, burning and itching in and around the eyes.
- Soreness around the lips, mouth, and tongue.
- Anemia.
- Cracking of the skin at the corners of the mouth.
- Peeling of the skin, particularly around the nose.

Vitamin B - Tuna Sushi Rolls.

Niacin - B3:
Mushrooms and tuna - salmon, chicken breast, asparagus, halibut, and venison - Coconut meat.

Benefits of B3 Vitamin:
- Help lower cholesterol levels.
- Stabilize your blood sugar.
- Support genetic processes in your cells.
- Promotes a normal appetite.

Lack of Vitamin B3 foods:
- Generalized weakness or muscular weakness.
- Lack of appetite.
- Skin infections.
- Digestive problems.

Vitamin B - Cauliflower.

Pantothenic Acid - B5:
Mushrooms, cauliflower - broccoli, turnip greens and sunflower seeds.

Benefits of B5 Vitamin:
- Assure adequate production of healthy fats within cells.
- Improve ability to respond to stress by supporting the adrenal glands.

Lack of Vitamin B5 foods:
- Fatigue.
- Listlessness.
- Sensations of weakness.
- Numbness, tingling, and burning/shooting pain in the feet.

Vitamin B - Bell Peppers.

Pyridoxine - B6:
Bell peppers, turnip greens, spinach - Turmeric.

Benefits of B6 Vitamin:
- Supports brain function.
- Supports a wide range of activities in the nervous system.
- Help prevent homocysteine build-up in the blood, reducing risk of heart attack.
- Helps the body convert protein to energy.
- Production of red blood cells.
- Metabolism.
- MS

Lack of Vitamin B6 foods:
- Fatigue or malaise.
- Anemia.
- Skin disorders including eczema and seborrheic dermatitis.
- Convulsions or seizures.

Biotin - B7:
Beef liver, egg yolk - canned pink salmon, sweet potatoes, sunflower seeds.

Benefits of B7 Vitamin:
- Assists enzymes to break down fats, carbohydrates and proteins in food.

Biotin Deficiency:
- Thinning of hair.
- Red scaly rash on face around eyes, nose, mouth.
- Brittle nails
- Malnutrition - rapid weight loss.
- Smoking may cause biotin deficiency.

Folic Acid - B9:
Spinach, broccoli, mushrooms.

Benefits of B9 Vitamin:
- Important for the production and maintenance of new cells.
- Needed especially during pregnancy and infancy.
- Reduce by 20% risk of having a stroke.

Lack of Vitamin B9 foods:
- Anemia.
- Birth defects - low birth weight - premature birth.
- MS

Marmite.
Best source of B vitamins.

Cobalamin - B12:
MARMITE (UK) or VEGEMITE (Australia) - Beef/Lamb/Duck LIVER or Pate - Shellfish: Clams/Mussels/Oysters, Caviar, Octopus, Crab/Lobster - Mackerel, Herring, Salmon, Tuna, Sardines - Spirulina and Nori seaweed - Beef, Lamb - Eggs.

Benefits of B12 Vitamin:
- Support production of red blood cells - synthesis of DNA.
- Allow nerve cells and their impulses to develop properly.
- MS and Parkinson's Disease.

Lack of Vitamin B12 foods:
- Red or sore tongue.
- Tingling or numbness in feet.
- Nervousness.
- Heart palpitations.
- Depression - Moodiness.
- Memory problems and loss.
- Eye problems.
- Digestive disorders - Constipation, Gas, Loss of appetite.
- Anemia.
- Tiredness, Weakness, Lethargy - Insomnia.
- Premature grey hair.
- Vegetarians lack B12
- Medications (especially PPIs and other acid-suppressing drugs) cause B12 malabsorption.

Vitamin B17 - Apricots.

Amygdalin - B17 (Nitrilosides):
Seeds - *Apricot, Apple, Peach, Pear, Cherry, Plum and Prune.
Flax , Millet, Maize, Rye, Sesame and Sorghum.
Wild berries including Raspberry and Blackberry.
Bitter Almonds, Macadamia Nuts and Salmon Berry.
Fava and Mung Beans. Bamboo Sprouts. Alfalfa Sprouts. Eucalyptus Leaves (Koala Bears only).
Cassava tuber - low amount found in Yams and Sweet Potato. Grasses (wild animals only).

 *One apricot kernel per 10 lbs of body weight (crush and sprinkle on Greek yogurt).

Benefits of B17 Vitamin: 
- Longevity.
- Health.

Lack of Vitamin B17 foods:
- CANCER

B17 - The Truth
One of the biggest cover-ups regarding the prevention of cancer and cancer therapy.

Vitamin C
Protection against flu and cancer.

Vitamin C (Ascorbic Acid):
CAMU - Hot peppers, bell peppers, broccoli - strawberries, peaches, papaya, cranberry juice, orange juice, pineapple juice. grapefruit juice - Coconut meat and coconut milk.

Benefits of Vitamin C:
- Helps heal wounds.
- Powerful protection against colds and flu - respiratory conditions.
- Help protect cells from free radical damage - slows aging.
- Lower cancer risk - Liquid Vitamin C can dramatically increase production of white blood cells.
- Regenerate vitamin E supplies.
- Promotes iron absorption.
- Supports the immune system.
- Reduce risk of cataracts.
- Promotes healthy lung function.
- Protect against Alzheimer's disease.

Lack of Vitamin C foods:
- Poor wound healing - nose bleeds - bleeding gums.
- Frequent colds, flu, bronchitis, pneumonia, and infections.
- Lung related problems.
- Cancer.

Note: Coconut oil has outstanding benefits for Alzheimer's Disease and Autism which should be recommended to all people suffering from these. Research and begin with this pdf from Dr. Mary Newport

SUNSHINE!
Protection against multiple diseases,
including cancer, coronavirus, depression.

Vitamin D: 
Salmon, sardines, shrimp, herring, cod - eggs - cod liver oil. SUNSHINE (15-20 minutes daily, no toxic sunscreen). 

Benefits of Vitamin D:
- Powerful prevention against respiratory conditions.
- Helps keep bones and teeth strong and healthy - Helps the body absorb and use calcium.
- Help prevent type 2 diabetes, heart disease, hypertension, osteoporosis, breast, colon and ovarian cancer.
- Regulate the growth and activity of cells.
- Reduce inflammation.
- Menopause - Reduce/eliminate hot flushes.

Lack of Vitamin D (actually a hormone):
- Flu, colds, bronchitis, pneumonia.
- Depression.
- Cancer,
- Bone pain and/or soft bones - Osteoporosis.
- Frequent bone fractures.
- Bone deformities or growth retardation in children.
- Lack of skin exposure to sunshine weakens the immune system.
- Severe inflammation of respiratory tract.

Note: Vitamin D from sunshine has never been so important. You MUST get outdoors and bath in sunshine whenever possible - and no toxic sunscreen!

Vitamin E - Almonds (also protein).

Vitamin E:
Mustard greens, sunflower seeds, turnip greens - Spinach, avocado, almonds, hazelnuts, papaya, blueberries.

Benefits of Vitamin E:
- Protect the skin from ultraviolet light.
- Prevent cell damage from free radicals - slows aging.
- Allows cells to communicate effectively.
- Help protect against prostate cancer and Alzheimer's disease.
- Reduce chances of coronary heart disease - nuts must be included in diet
- Protect against Parkinson's Disease.

Lack of Vitamin E foods:
- Digestive system problems, especially fat malabsorption.
- Tingling or loss of sensation in the arms, hands, legs, or feet - nervous system chaos.
- Liver or gallbladder problems.
- Enlarged prostate - Impotency.
- Hair loss.

Vitamin K - Brussel Sprouts.

Vitamin K:
Spinach, kale, greens, BRUSSEL SPROUTS.

Benefits of Vitamin K:
- Essential for blood clotting.
- Supports protection against osteoporosis - promotes bone growth and repair.
- Prevent oxidative cell damage.
- Important role in kidney function.

Lack of Vitamin K foods:
- Excessive bruising and bleeding.
- Digestive system problems, especially absorption.
- Liver or gallbladder problems.

Sardines
(also contain Vitamin D).

Protein:
Goji berries, SARDINES, tuna, shrimp, cod - SALMON, TURKEY, BISON, lamb, spinach, mushrooms, broccoli - NUTS, GREENS.

Benefits of protein:
- Supports the immune system.
- Maintain healthy skin, hair and nails.
- Helps the body produce enzymes.

Lack of protein:
- Muscle wasting.
- Weight loss.
- Fatigue and weakness.
- Frequent infections.
- Severe fluid retention.
- Slow growth and development in children.

Notes:
- Protein source can be from animal, fish, plant or nuts.
- Beef must be grass fed, hormone and antibiotic free.
- Chickens should be avoided as washed in chlorine, and with high risk of salmonella.

Hemp Hearts - Rich in Protein,
Omega 3, Vitamins C, D and E.

Omega-3 Fatty Acids:
WILD ALASKAN SALMON, FLAX SEED, HEMP HEARTS (a super food), WALNUTS and pumpkin seeds. Acai Berries - a Superfood.
TIP: Cold water fish, dark green leafy vegetables.

Benefits of Omega-3:
- Relieve inflammation throughout the body.
- Keeps the blood from clotting excessively.
- Maintain cell membrane fluidity.
- Lower the amount of lipids (fats such as cholesterol and triglycerides) circulating in the bloodstream.
- Supports in the prevention of excessive blood clotting.
- Inhibit thickening of the arteries.
- Promotes the activity of certain chemicals, which causes arteries to relax and dilate.
- Reduce the risk of becoming obese and improve the body's ability to respond to insulin by stimulating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism.
- Help prevent cancer cell growth.

Lack of Omega-3 foods:
- Fatty food cravings.
- Depression.
- Cardiovascular Disease.
- Type 2 Diabetes.
- Fatigue.
- Dry, itchy skin - Dandruff.
- Brittle hair and nails.
- Inability to concentrate - Irritability.
- Joint pain - Shoulder tightness.
- Sun induced headaches.
- MS

Calcium - Spinach Salad.

Calcium:
SPINACH, turnip greens, mustard greens, and collard greens - SARDINES - almonds, yogurt, ricotta cheese.

Benefits of calcium:
- Maintain healthy, strong bones.
- Support proper functioning of nerves and muscles.
- Proper blood clotting.

Lack of calcium rich food:
- Frequent bone fractures.
- Muscle pain, cramps or spasms.
- Tingling or numbness in hands and feet.
- Bone deformities and growth retardation in children.
- Abnormal heart beats.
- Colon polyps.
- Hypertension.

Note: Milk and calcium:
Pasteurization removes all natural enzymes from milk, which are needed to assimilate calcium in the body - the lack of these enzymes thus ironically causes osteoporosis. Pasteurized American cows milk does NOT do a body good!

Iron - Goji Berries.

Iron:
Goji berries - SPINACH - prune juice - oysters - turmeric, thyme.

Benefits of Iron:
- Supports oxygen distribution throughout the body
- Supports the immune system.
- Promotes energy.

Lack of Iron rich food:
- Fatigue and weakness.
- Decreased ability to concentrate.
- Increased susceptibility to infections.
- Hair loss.
- Dizziness.
- Headaches.
- Brittle nails.
- Apathy.
- Depression.

Potassium - Fresh Carrot Juice.

Potassium: 
Button mushrooms, spinach, soy beans, potatoes, beans - Avocado, dried apricots, papaya, carrot juice, prune juice.

Benefits of potassium:
- Support for the muscles and nerves to function properly.
- Maintain the proper electrolyte and pH acid balance in the body.
- Supports the transfer of nutrients to the cells.
- Supports lower risk of high blood pressure.
- Detoxification for Parkinson's and Alzheimer's.

TIP: Avocado is an anti-aging food, great for the skin, and promotes rapid hair growth.

Lack of potassium rich food:
- Muscle weakness.
- Confusion.
- Irritability.
- Fatigue.
- Heart problems.
- Chronic diarrhea.
- Can be caused by frequent, intense exercise.
- Use of diuretics, laxatives causes potassium depletion.

Magnesium - Boiled Spinach.

Magnesium
- Activates 76% of the enzymes in the body!
Boiled spinach, raw pumpkin and sunflower seeds, mustard greens - halibut, shrimp - broccoli, cucumber.

Benefits of magnesium - supports prevention and therapeutic for:
- Alcoholism, heart problems, asthma attacks, autism, diabetes, hypertension, migraine, MS, osteoporosis, PMS, peptic ulcers, aging, cancer, Parkinson's Disease.

- Controls metabolism of proteins, fats and carbohydrates.

Lack of magnesium rich foods:
- Softening and weakening of bones - calcification of kidney, bladder and joints - arthritis.
- Imbalanced blood sugar levels.
- Headaches.
- Elevated/high blood pressure.
- Irregular heartbeat/palpitations, heart disease, heart attack.
- Elevated fats in bloodstream.
- Choclate cravings.
- Depression, irritability, anxiety, confusion - suicidal emotion.
- Seizures.
- Nausea - vomiting.
- Aging of cells.
- Mental deficiency in children.
- CANCER.

Notes:
1) Heavy dairy product intake requires an even higher magnesium intake (see calcium above).

2) Ingesting white sugar (or white anything), causes magnesium mineral deficiencies because the magnesium has been removed in the processing, making sugar a primary factor as a cause of cancer, because deficiencies in magnesium are not only pro-inflammatory but also pro-cancer.

3) Magnesium protects cells from aluminum, mercury, lead, cadmium, beryllium and nickel - heavy metals poison the body on a daily basis from chemtrails, from house and body products, vaccinations etc

Zinc - Oysters.

Zinc:
EGG YOLKS, cheddar cheese - OYSTERS, crab, sardines, canned tuna in oil, kelp - beef (roast, grilled stewed) - crimini mushrooms - brazil nuts, almonds, walnuts, ROASTED PUMPKIN SEEDS, sunflower seeds, SESAME SEEDS - cayenne - bran - ginger.

Benefits of Zinc:
- Support in the production of hundreds of enzymes that are responsible for maintaining bodily functions.
- Essential for making super-oxide dismutase (SOD), the most potent antioxidant that your body has.
- Carbohydrate and protein metabolism.
- Needed for libido, sex drive, healthy sexuality.
- Anti-aging - youthful skin, fights off wrinkles, saggy skin, loss of elasticity - zinc is required for protein synthesis and collagen formation.
- Sharp vision, night vision - slows down macular degeneration.
- Wound healing.
- Needed to maintain proper levels of Vitamin E in the blood.

Lack of Zinc rich foods:
- Poor sense of taste and smell - Poor appetite.
- Emotional and behavioural disturbances.
- Slow wound healing.
- Skin rashes - Dermatitis.
- Sterility - impotence - Infertility - Inflammation of the prostate, breast cancer.
- Chronic and severe diarrhea.
- White marks/lines across nails - thin, peeling, weak.
- Vegetarians and alcoholics lack Zinc.
- If pregnant, zinc deficiency can cause birth defects.

Note: Smoking (cadmium in tobacco fertilizer), coffee, calcium, or phosphorus (soda) will reduce zinc absorption.

Iodine.
Sushi in Seaweed Wrap.

Iodine:
SEAWEED: Nori, Kelp. - strawberries, Greek yogurt, boiled eggs.

Benefits of Iodine:
- Menopause.
- Thyroid regulation.
- Heavy Metal detox.
- Anti-Cancer food.
- MS.
- Weight control.

Lack of iodine rich foods:
- Goitre.
- Mental retardation in children.
- Stunted growth.
- Hair loss - Dry, coarse skin.
- Slow reflexes.
- Radiation poisoning.
- Breast and Prostate Cancer.

Selenium.
Fish and Chips with salad.

Selenium:
SEAFOOD: Wild Alaskan Cod, shrimp, Wild Alaskan salmon, tuna (limit to x3/month), halibut, sardines, scallops. BRAZIL NUTS (no more than x2 per day). Turkey - Crimini mushrooms, mustard seeds.

Benefits:
- Anti-oxidation enzymes which protect cells.
- Lower risk of joint inflammation.
- Critical support of the thyroid.
- Prevention of Heart Disease in adults and children.
- Cancer - induces DNA repair and synthesis in damaged cells, to inhibit the proliferation of cancer cells.
- Acne prevention.
- Hair growth.
- Take x2 Brazil nuts daily to protect against coronavirus.

Lack of selenium rich foods:
- Joint and bone disease - weakness or pain in muscles.
- Mental Retardation.
- Heart arrhythmia - loss of heart tissue.
- Discoloration of the hair or skin
- Whitening of the fingernail beds.

Sulfur.
The Cabbage Family.

Sulfur:
Cabbage, Broccoli, Cauliflower, Brussel Sprouts, Turnips, Radishes, Collards, Kale - Onions, Garlic, Chives - Mushrooms, Asparagus.

Benefits of Sulfur:
- Skin, hair, nails.
- Radiant, glowing skin.
- Tissue development.
- Anti-inflammatory.
- Arthritis.
- Neurotransmitters.

Lack of sulfur rich foods:
- MS
- Skin discoloration and disorders.

Strawberry Kefir.

Kefir:
A superfood you can drink that tastes like yogurt.

Contents: Friendly Probiotic Bacteria, Essential Amino Acids, Proteins, Enzymes, Calcium, Magnesium, Phosphorous, Tryptophan, Vitamins B12, B1, K.

Kefir (kee-fer) is a fermented, probiotic milk drink from the Caucasus Mountains in the former Soviet Union, dating back centuries. The name kefir loosely translated means "pleasure" or "good feeling".

Kefir is made by combining milk with a pinch of "kefir grains" and has a consistency similar to thin yogurt. You can buy it at Whole Foods Markets, and Trader Joe's either plain or flavored. An excellent breakfast drink or anytime during the day.

Benefits of Kefir:
Weight Loss (belly fat - no muscle loss), stimulates the immune system, supports lactose digestion, and inhibits tumors, fungi, and pathogens - including the bacteria that cause most ulcers.

It has been used to help patients suffering from AIDS, chronic fatigue syndrome, herpes, and cancer. Its tranquilizing effect on the nervous system and has benefited people who suffer from sleep disorders, depression, and ADHD. Promotes bowel movements, helps eliminate unhealthy food cravings, relieves skin disorders, boosts energy and promotes longevity.

Skin care and anti-aging:

Collagen is responsible for skin strength and elasticity, and its degradation leads to wrinkles that accompany aging. To enhance and support collagen production, consume the following: Blueberries, Cranberries, Eggs, Garlic, Green Tea, Nuts and Seeds (protein), Raspberries, Strawberries and liquid Vitamin C.

If you are truly serious about staying youthful, get lots of sleep, drink lots of water, and stay away from sugar and cooked foods which cause glycation.

DON'T GO SHOPPING HUNGRY.

IF YOU DON'T BUY IT, YOU CAN'T EAT IT!

Menopause:

Both men and women experience menopause. Women stop ovulating and men experience a gradual decline in testosterone. Beginning around the mid 40's symptoms include weight gain around the upper abs, fatigue, lack of sex drive, moodiness, involuntary urination, insomnia - hot flushes/night sweats in women - erection problems in men.

Make this mid-life physical transition with minimal challenges by doing the following:

1 Reduce carbs - to control weight gain which easily increases with age.

2 Focus on eating plenty of fresh, fruit and vegetables - to control weight and promote cellular health.

3 Women should include iodine (kelp seaweed) and Omega-3 (wild salmon, hemp hearts and walnuts) and Flaxseed in their diet, to relieve hot flushes.

4 Fruit (eat alone or as a smoothie), or Greek yogurt with added raw fruit, nuts, seeds, hemp hearts, chia seeds or flaxseed, for breakfast.

A salad for lunch, and for dinner. Choose fresh raw organic veggies and vary greens daily. Add fish (wild salmon, sardines, shrimp, tuna), hemp hearts, seeds or nuts (almonds and walnuts are best), as desired. Grass fed meat is ok, but eat sparingly. Eggs are ok if cage free, natural feed. Goat cheese is healthy. Use garlic, onions, cayenne pepper, ginger, black pepper and tumeric or curcumin, natural powerful spices.

5 Drink water frequently - to control weight and flush out toxins.

6 Sorry, but daily exercise is now a MUST, to control weight and eliminate toxins. Walk, dance, jog, bike, swim, skip, rebound! Get your body moving daily.

7 Flower pollen has excellent properties for controlling menopausal symptoms and prostate problems. We recommend Graminex - watch the video first: www.graminex.com/balancing_act.php

Ideal:
NO salt, NO sugar, NO milk (casein) - avoid grains (gluten).

If you follow this guidance, menopause may be a breeze. Check with your nutritionist or health care practitioner before introducing new health modalities or new diet items.

If you take prescription drugs, keep in mind, these synthetic toxic substances: 

a) Accumulate in your cells and are known to lead to further health challenges and more drugs.

b) May cause you to retain weight and cause constipation.

Home fitness and wellness.

Get your body moving every day to promote oxygenation and detoxification.

The Sun Ancon Chi Machine - This passive aerobic respiration exercise increases oxygen levels, promotes elimination of waste and toxins via the Lymphatic System, plus sounder sleep, temporary muscle pain relief, back health support, mental focus, stress release, and much more.

Ideal for those who do not exercise on a regular basis, those who are home bound, those who hate to work-out and those who are short on time - seniors, parents, office workers, students etc. Everyone can spare 5-10 minutes a day!

The E-Power Machine It is reported to enhance youthfulness of the skin, may promote hair growth for some long term users, promotes pH balance of the body, boosts energy levels for hours, enables sounder sleep, relieves pain, promotes bowel movements, eases depression, and more. You can even have a mini facelift.

A Healthy Life
It's free!