I R O N  |  b6   b9   &   b12

World's Healthiest Foods rich in




 Sesame Seeds20629%

 Lima Beans21625%


 Navy Beans25524%

 Swiss Chard3522%

 Kidney Beans22522%

Iron is an essential mineral used to transport oxygen to all parts of the body. A slight deficiency in iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to production of harmful free radicals, and interferes with metabolism, causing damage to organs like the heart and liver. The body is able to regulate uptake of iron, so overdose is rare and usually only occurs when people take supplements. Iron from natural food sources, like the ones listed below, are considered safe and healthy. While iron is better absorbed from heme (meat) sources, non-heme (plant) iron is better regulated causing less damage to the body.

High iron foods include, liver, sunflower seeds, nuts, beans, whole grains, spinach, dark chocolate, and tofu. The current daily value (DV) for iron is 18 milligrams (mg).

For more high iron foods see the lists of high iron foods by nutrient density, iron rich foods (heme and non-heme), and the list of fruits and vegetables high in iron.

Squash and Pumpkin Seeds
Iron in 100g1 cup (227g)1 ounce (142 seeds) (28g)
15mg (83% DV)34mg (188% DV)4mg (23% DV)
Other Seeds High in Iron 28g Sesame (23%), Sunflower (11%), and Flax (9%). Click to see complete nutrition facts.

#2: Liver (Chicken)
Iron in 100g1 Liver (44g)1 ounce (28g)
13mg (72% DV)5.7mg (32% DV)3.6mg (20% DV)
1 tablespoon of chicken liver pate provides 7% DV. One ounce of liverwurst sausage provides 10% DV. Click to see complete nutrition facts.


Cholesterol-Fighting Foods

Consuming a diet rich in cholesterol-lowering foods helps promote healthy cholesterol levels. Soluble fiber from foods such as oatmeal, oat bran, kidney beans, apples and pears binds cholesterol in your digestive system, inhibiting its entrance into circulation. Fish provides heart-healthy, omega-3 fatty acids, which lower LDL levels and help protect your heart. Nuts also contain contain heart-healthy fats; eating 2 ounces of nuts such as walnuts or almonds every day can slightly lower LDL.

Iron in 100g1 cup of Cooked Spinach (180g)
3.6mg (20% DV)6mg (36% DV)
Other Greens High in Iron (%DV per cup): Cooked Swiss Chard (22%), Cooked Turnip Greens (16%), Raw Kale (6%), and Raw Beet Greens (5%). Click to see complete nutrition facts.

White Beans
Iron in 100g1 cup cooked (179g)1 Tablespoon (11g)
3.7mg (21% DV)6.6mg (37% DV)0.5mg (2% DV)
Other Beans High in Iron (%DV per cup cooked): Soybeans (49%), Lentils (37%), Kidney beans (29%), Garbanzo beans (Chickpeas) (26%), and Lima beans (25%), Navy (24%), Black Beans (Frijoles Negros) (20%), Pinto (20%), and Black-eyed Peas (20%). Click to see complete nutrition facts.

#7: Whole Grains, Fortified Cereals, and Bran
Iron in 100g of Quinoa1 cup of Quinoa (185g)
1.5mg (8% DV)2.8mg (15% DV)
Other Grains High in Iron (%DV per cup cooked): Oatmeal (12%), Barley (12%), Rice (11%), Bulgur (10%), Buckwheat (7%), and Millet (6%). Fortified cereals provide up to 140% DV of iron per cup. Check nutrition facts, and also be careful of the high sugar level in commercial cereals. Bran from whole grains can harm absorption of iron supplements, while whole grains are a good source of iron, they should not be consumed with iron supplements. Click to see complete nutrition facts.

#9: Dark Chocolate and Cocoa Powder
Iron in 100g1 cup grated (132g)1 Square (29g)
17mg (97% DV)23mg (128% DV)5mg (28% DV)
1 cup of cocoa powder provides 66% DV. A 1.5oz (44g) candy chocolate bar provides 6% DV. Click to see complete nutrition facts.

Folate, vitamin B6, and vitamin B12 play key roles in converting homocysteine into methionine, one of the 20 or so building blocks from which the body builds new proteins. Without enough folate, vitamin B6, and vitamin B12, this conversion process becomes inefficient and homocysteine levels increase. In turn, increasing intake of folate, vitamin B6, and vitamin B12 decreases homocysteine levels.” maintaining proper homocysteine levels is crucial to heart health!

Other roles of vitamin B6 include the formation of hemoglobin and neurotransmitters, as well as regulation of blood glucose. The RDA for Vitamin B6 is 1.3 mg/day 2mg.

World's Healthiest Foods

World's Healthiest Foods rich in


 Pinto Beans24574%



 Navy Beans25564%

 Black Beans22764%

 Kidney Beans22558%


World's Healthiest Foods rich in
vitamin B6






 Sweet Potato18034%



World's Healthiest Foods rich in
vitamin B3










 Brown Rice21619%


World's Healthiest Foods rich in
vitamin B2



 Beet Greens3932%







World's Healthiest Foods rich in
pantothenic acid


 Sweet Potato18035%


 Dried Peas23123%





World's Healthiest Foods rich in



 Sesame Seeds20635%




 Beet Greens3916%

World's Healthiest Foods rich in

 Pumpkin Seeds18048%


 Swiss Chard3538%


 Sesame Seeds20632%


 Black Beans22730%


 Navy Beans25524%

World's Healthiest Foods rich in
vitamin B12










 Cow's milk7423%

Top 10 Foods Highest in Vitamin B9 (Folate)
Vitamin B9 (aka: folate, folicin, folic-acid) is a water-soluble B vitamin with many rich natural sources. Folic acid is the synthetic form of vitamin B9 found in fortified foods and supplements. As with most vitamins, the natural form of vitamin B9 (folate) is preferred, and better for absorption. Vitamin B9 (folate) is required for numerous body functions including DNA synthesis and repair, cell division, and cell growth. A deficiency of folate can lead to anemia in adults, and slower development in children. For pregnant women, folate is especially important for proper fetal development. Folate, Vitamin B9, is a water soluble vitamin that is well regulated by the body, thus overdose is rare in natural food sources, and can only occur from supplements.

The current DV for Folate (Vitamin B9) is 400μg. Below is a list high folate foods, click here for high vitamin B9 (folate) foods by nutrient density, here for an extended list of folate rich foods, and here for other vitamin B foods.

Beans - Cooked
Folate in 100gPer cup (171g)Per ounce (28g)
208µg (52% DV)356µg (89% DV)58µg (15% DV)

Beans High in Folate (%DV per cup cooked): Mung Beans (80%), Pinto Beans (74%), Chickpeas (71%), Pink Beans (71%), Lima Beans (68%), Black Beans (64%), Navy Beans (64%), and Kidney Beans (58%). Click to see complete nutrition facts.

Folate in 100gPer cup (Raw - 30g)Per cup (Cooked - 180g)
194µg (49% DV)58µg (15% DV)263µg (66% DV)
Other Dark Green Leafy Vegetables High in Folate (%DV per cup cooked): Turnip Greens (42%), Pak Choi (Chinese Cabbage)(17%), Savoy Cabbage (17%), and Collard Greens (8%). Click to see complete nutrition facts.


Lettuce Romaine
Folate in 100gPer 3oz Serving (85g)Per cup (Shredded - 47g)
136µg (34% DV)116µg (29% DV)64µg (16% DV)
Other Lettuce High in Folate (%DV per cup shredded): Endive (18%), Butterhead (10%), Salad Cress (10%), Chicory (8%), and Arugula (4%). Click to see complete nutrition facts.

Folate in 100gPer cup cubed (150g)Per avocado (201g)
81µg (20% DV)122µg (30% DV)163µg (41% DV)
Half an avocado contains 161 calories. Click to see complete

Living Water – Keeping the Balance

Living Water – Keeping the Balance

In choosing the right type of water for you and your family, you want to aim for pH balance. Distilled water is too acidic and alkaline water is too alkaline. The ideal pH of your water should be between 6.5 to 7.5, which is neutral.

Mountain spring water is in this ideal range. It is some of the healthiest water on the planet because it is "living water". Living water, like "living food is in its raw, natural state the way nature intended.
One of the main reasons I am such an advocate for eating raw, organic vegetables is because these "living foods" contain biophotons, small units of light stored by all organic organisms, including you.

Gravity-fed spring water is alive in much the same way. When you take this vital energy into your body, you are re-charging it with health and encouraging it to return to a whole and balanced state.

Now, when I mention mountain spring water, I don't mean the two-gallon jugs you see sitting on your grocery store shelf. I'm talking about water you bottle yourself from a gravity-fed spring. There's a great website called FindaSpring.com where you can find a natural spring in your area. This is a great way to get back to nature and teach your children about health and the sources of clean water.
The best part is that most of these spring water sources are free!
It is important to bring either clear polyethylene or glass containers on your trip to collect the water so no unsafe chemicals can contaminate your pure drinking water on the way home.


distilled water

Why Bodybuilders Drink Distilled Water
Distilled water is actually boiled until it evaporates. The vapor is condensed back into liquid form. The distillation process robs the water of all minerals and impurities. According to the Environmental Protection Agency, carbon dioxide in the air dissolves in distilled water which makes its pH acidic - usually between five and six tenths and seven.
To neutralize distilled water, they suggest adding 1/8 teaspoon baking soda or a drop of ammonia. Some believe that drinking water that has an acidic pH is dangerous to your health.

Mineral Deficiencies
Drinking distilled water robs your body of its natural source for many minerals essential to good health. This results in mineral loss in the body with increases your risk for osteoporosis, osteoarthritis, hypothyroidism, hypertension, coronary artery disease and premature aging.

Tooth Decay

Because distilled water does not contain any fluoride, dentists are beginning to see an increased number of cavities in young children who drink bottled water.

Electrolyte Imbalance

Since distilled water is stripped of all minerals it can cause electrolyte imbalances in your body. Your body will leach electrolytes from your tissues in order to add them to the mineral free water you are drinking. This is necessary so that your body can function normally and eliminate waste.
If the water redistribution process in your body is not functioning properly, you may experience fatigue, weakness, headache, muscle cramps and an abnormal heart rate.


kefir milk

K E F I R  ....  A Miracle Drink Is a pro-biotic dairy product, which was known to the Caucasus in ancient times. The grains were received directly from Prophet Muhammad, along with a commandment to keep the secret. It is considered as an elixir of youth, life and longevity.

Health benefits of kefir

The delicious, sour and refreshing drink is good for the health, cures and helps in treating many diseases and discomforts.

Kefir is the strongest natural remedy against any allergy and is the strongest natural antibiotic without side effects.

Kefir treats liver disease, gallbladder, kidney stones, irritable bowel syndrome, gastritis, pancreatic, ulcers, colon cancer, candida, hypertension, psoriasis, eczema, inflammatory diseases, heart disease, lung infections, acne, parodontosis, diarrhea, constipation, sleeping disorders, depression, attention deficit hyperactivity disorder, yeast infection, arthritis, colitis, gout, rheumatism, stomach disorders, stomach cramps, chronic intestine infections, liver infections, asthma, bronchitis, sclerosis, anemia, hepatitis, and leaky gut syndrome.

With Kefir you cannot add pounds. It has 63 calories in 100 grams with 3.5 grams of fat (which is the same as in yogurt) and has a strong capacity to regulate the digestive system. It is used by people who have upset digestive system, but also is used by those who have problems with the bones, because the bacteria that can be found in the kefir, can help in their strengthening.
Also, there is a so-called water kefir, known as Japanese crystal. It is a kind of kefir fungus. Has similar properties as
kombucha, but is much simpler to maintain (something like milk kefir). It helps to normalize the blood pressure, cholesterol, blood sugar levels, increases immunity and reduces the risk of cancer.

Regular consumption of kefir…

– Strengthens the immunity
– Cleans the body of toxins
– Normal blood pressure
– Lowers the cholesterol
– Helps with diseases of the stomach.
– Relieves intestinal diseases
– Helps in diseases of liver, kidney and gall
– inflammatory processes (natural antibiotic)
– Helps with anemia and poor circulation
– Treats respiratory diseases
– Stress, insomnia and nervous system
– Acts against fungi and bacteria
– Slows down the spread of cancer cells
– Helps with asthma and allergies

Also it contains many pro-biotics or so-called good bacteria`s that are essential for the digestive tract such as: Lactobacillus caucasus, Leuconostoc, Streptococcus, Acetobacter.

Preparation of kefir
The method of preparation is very simple. It only needs milk and grains of kefir. Use ONLY a plastic spoon for preparation of kefir, other wise the medicinal effect of the drink can be lost.
It takes two tablespoons of grains for any milk, cow, sheep and goat, for half a liter of kefir. The milk should be placed in a glass container and along with the grains, covered with lid and left at room temperature for 24 hours. Within 24 hours the liquid will thicken.
Kefir mushroom should be washed with lukewarm milk and to be left in the refrigerator day or two in milk.

Grains of kefir will multiply very quickly and that will allow obtaining large quantities of the drink.
The amount of milk for preparation of kefir increases in proportion with the amount of grains.
Kefir is consumed in order to maintain health and vitality.

Start with 1 dcl and gradually increase the amount. For therapeutic purposes it should be consumed 1 liter of kefir a day.

Organic-Nettle-Leaf-Herbal ped-2952 - See more at: http://thefoodchannelrecipe.blogspot.ca/2015/09/k-e-f-i-r-miracle-drink.html#sthash.v0497DoD.ZoTtPGVI.dpuf