Fix Symptoms of Nutrient Deficiensies
Although it may come as a surprise, various symptoms your body maybe expiriencing are often linked to nutrient deficiencies. Frequently a human body lacks many nutrients that will help it feel and function its best when consumed.
Within this resource, you'll find a spectrum of symptoms, ranging from fatigue and anemia to gout and high blood pressure, among others. These symptoms serve as signals, indicating potential deficiencies within your body.
• Vitamin A (baked sweet potatoes, parsley, cheddar cheese, mango, papaya)
• Vitamin D ( sun exposure, supplements)
• Zinc (buckwheat, pumpkin seeds, sunflower seeds, hemp seeds, lentils, natto, shiitake, oatmeal, quinoa, pecan, avocado, papaya)
• Vitamin E (sunflower seeds, pumpkin seeds, hazelnut, avocado, kiwi)
Too Much
• Blood sugar, insulin
• Testosterone and other androgen hormones
• Biotin (egg yolks, sunflower seeds, sweet potatoes)
• Calcium (kefir, cheddar cheese, feta cheese)
Too much
• Vitamin A (baked sweet potatoes, parsley, cheddar cheese, mango, papaya)
• Zinc, Zn (buckwheat, pumpkin seeds, sunflower seeds, hemp seeds, lentils, natto, shiitake, oatmeal, quinoa, pecan, avocado, papaya)
The direct mechanism, however, behind the effect of vitamin C on anemia is not clear yet. One hypothesis is that vitamin C affects mobilization of stored iron from the Kupffer cells in the liver and other sites in the reticuloendothelial system, increasing release of iron available for erythropoiesis
• Vitamin C (Kiwi, mango, papaya, orange, broccoli sprouts, broccoli, parsley, sauerkraut, baked sweet potatoes, tomato)
• B2 (buckwheat, shiitake mushrooms, white button mushrooms, egg whites, lentils, natto, pumpkin seeds, sunflower seeds, quinoa, sourdough)
• Folate B9 (lentils, avocado, beets, quinoa, parsley, orange, broccoli, mango, papaya, buckwheat, kiwi)
• B12
• Phosphorus, P (pumpkin seeds, buckwheat, hemp seeds, sunflower seeds, lentils, quinoa)
• Zinc, Zn (buckwheat, pumpkin seeds, sunflower seeds, hemp seeds, lentils, natto, shiitake, oatmeal, quinoa, pecan, avocado, papaya)
• Copper, Cu (buckwheat, sunflower seeds, lentils, natto, shiitake, hazel nuts, walnut, baked sweet potatoes, quinoa, avocado, leek, white button mushrooms, kiwi, pecan, pistachio)
• MTHFR gene mutation (L Methyl Folate suplement)
• Low Testosterone in both men and women (Low testosterone bone marrow. Giving the body propper raw material for testosterone production such as vitamin D and DHEA, pasture rased eggs, raw dairy, cruciferous veggies like broccoli, cauliflower, and brussels sprouts are packed with DHEA and other health-promoting nutrients. lower levels of SHBG - sex hormone binding globuline, it bind to sex hormones lowerng testosterone nd estrogen. YOu can lower SHBG by eating cruciferous vegitables, broccoli, cauliflower, Brussels sprouts, cabbage, curry and bok choy)
• Vitamin B3 (buckwheat, sunflower seeds, pumpkin seeds, avocado, sourdough, white button mushrooms, lentils, hemp seeds, baked sweet potato, shiitake)
• Vitamin D ( sun exposure, supplements)
• Vitamin B3 (buckwheat, sunflower seeds, pumpkin seeds, avocado, sourdough, white button mushrooms, lentils, hemp seeds, baked sweet potato, shiitake)
• Vitamin B5 (sunflower seeds, shiitake, avocado, buckwheat, baked sweets, white button mushrooms, lentils, pumpkin seeds, egg yolk, oatmeal, apple, cottage cheese, broccoli)
• Magnesium (buckwheat, hemp seeds, sunflower seeds, lentils, quinoa, avocados, natto, baked sweet potatoes, apple, oatmeal, hazelnut, walnut)
• Vitamin D ( sun exposure, supplements)
• Vitamin C (Kiwi, mango, papaya, orange, broccoli sprouts, broccoli, parsley, sauerkraut, baked sweet potatoes, tomato)
• Vitamin E (sunflower seeds, avocado, hazelnut, pumpkin seeds, kiwi)
• Selenium (brazil nuts, sunflower seeds, shiitake, buckwheat, Sourdough, oatmeal, cottage cheese, egg whites, egg yolk, white button mushrooms, natto)
• Magnesium (buckwheat, hemp seeds, sunflower seeds, lentils, quinoa, avocados, natto, baked sweet potatoes, apple, oatmeal, hazelnut, walnut)
• Omega 3 (supplement)
• B6 (sunflower seeds, avocado, baked sweet potato, apple, buckwheat, lentils, pistachio)
• Zinc, Zn (buckwheat, pumpkin seeds, sunflower seeds, hemp seeds, lentils, natto, shiitake, oatmeal, quinoa, pecan, avocado, papaya)
• Vitamin C (Kiwi, mango, papaya, orange, broccoli sprouts, broccoli, parsley, sauerkraut, baked sweet potatoes, tomato)
• Vitamin B3 (buckwheat, sunflower seeds, pumpkin seeds, avocado, sourdough, white button mushrooms, lentils, hemp seeds, baked sweet potato, shiitake)
• Vitamin B1(lentils, pumpkin seeds, pistachios, buckwheat, natto, baked sweet potato, quinoa, hazelnut, pecan)
• Vitamin B2 (buckwheat, shiitake mushrooms, white button mushrooms, egg whites, lentils, natto, pumpkin seeds, sunflower seeds, quinoa, sourdough)
• B12
• Vitamin E (sunflower seeds, pumpkin seeds, hazelnut, avocado, kiwi)
• Zinc, Zn (buckwheat, pumpkin seeds, sunflower seeds, hemp seeds, lentils, natto, shiitake, oatmeal, quinoa, pecan, avocado, papaya)
Too much
• Vitamin A (baked sweet potatoes, parsley, cheddar cheese, mango, papaya)
• Vitamin D ( sun exposure, supplements)
• Vitamin K (parsley, broccoli, kiwi, avocado, arugula, kiwi, natto, blueberries)
• Phosphorus, P (pumpkin seeds, buckwheat, hemp seeds, sunflower seeds, lentils, quinoa)
• Copper, Cu (buckwheat, sunflower seeds, lentils, natto, shiitake, hazel nuts, walnut, baked sweet potatoes, quinoa, avocado, leek, white button mushrooms, kiwi, pecan, pistachio)
• Manganese (buckwheat, sunflower seeds, hemp seeds, lentils, natto, baked sweet potatoes, oatmeal, quinoa, hazelnuts, pecans, walnuts, beets, blueberries, avocados, leeks, shiitake, apple, sourdough)
• Calcium (kefir, cheddar cheese, feta cheese)
Too much
• Vitamin A (baked sweet potatoes, parsley, cheddar cheese, mango, papaya)
• Phosphorus, P (pumpkin seeds, buckwheat, hemp seeds, sunflower seeds, lentils, quinoa)
Too much
• Vitamin A (baked sweet potatoes, parsley, cheddar cheese, mango, papaya)
• Calcium (kefir, cheddar cheese, feta cheese)
• Zinc, Zn (buckwheat, pumpkin seeds, sunflower seeds, hemp seeds, lentils, natto, shiitake, oatmeal, quinoa, pecan, avocado, papaya)
• Selenium, Se (brazil nuts, sunflower seeds, shiitake, buckwheat, Sourdough, oatmeal, cottage cheese, egg whites, egg yolk, white button mushrooms, natto)
• B6 (sunflower seeds, avocado, baked sweet potato, apple, buckwheat, lentils, pistachio)
• Iron, Re (buckwheat, lentils, natto, pumpkin seeds, sunflower seeds, hemp seeds)
• Iron, Fe (buckwheat, lentils, natto, pumpkin seeds, sunflower seeds, hemp seeds)
• Copper, Cu (buckwheat, sunflower seeds, lentils, natto, shiitake, hazel nuts, walnut, baked sweet potatoes, quinoa, avocado, leek, white button mushrooms, kiwi, pecan, pistachio)
• B12
• Potassium ( avocado, pumpkin seeds, sunflower seeds, baked sweet potato, kiwi, buckwheat, lentils, natto, apple, beets, orange)
• Calcium (kefir, cheddar cheese, feta cheese)
• Vitamin E (sunflower seeds, pumpkin seeds, hazelnut, avocado, kiwi)
• Chromium
• Sodium
• Selenium, Se (brazil nuts, sunflower seeds, shiitake, buckwheat, Sourdough, oatmeal, cottage cheese, egg whites, egg yolk, white button mushrooms, natto)
• B6 (sunflower seeds, avocado, baked sweet potato, apple, buckwheat, lentils, pistachio)
• Low levels of hyaluronic - can increased by lycopene consumption that is in tomato paste
• Vitamin K (parsley, broccoli, kiwi, avocado, arugula, kiwi, natto, blueberries)
• B12
• Vitamin E (sunflower seeds, pumpkin seeds, hazelnut, avocado, kiwi)
• Nitric Oxide (beet root, arugula, celery)
• Vitamin B1 (lentils, pumpkin seeds, pistachios, buckwheat, natto, baked sweet potato, quinoa, hazelnut, pecan)
• Vitamin B3 (buckwheat, sunflower seeds, pumpkin seeds, avocado, sourdough, white button mushrooms, lentils, hemp seeds, baked sweet potato, shiitake)
• Folate B9 (lentils, avocado, beets, quinoa, parsley, orange, broccoli, mango, papaya, buckwheat, kiwi)
• B12
• Calcium (kefir, cheddar cheese, feta cheese)
• Phosphorus, P (pumpkin seeds, buckwheat, hemp seeds, sunflower seeds, lentils, quinoa)
• Sodium
• Selenium, Se (brazil nuts, sunflower seeds, shiitake, buckwheat, Sourdough, oatmeal, cottage cheese, egg whites, egg yolk, white button mushrooms, natto)
• Chromium
• Phosphorus, P (pumpkin seeds, buckwheat, hemp seeds, sunflower seeds, lentils, quinoa)
• Vitamin B5 (sunflower seeds, shiitake, avocado, buckwheat, baked sweets, white button mushrooms, lentils, pumpkin seeds, egg yolk, oatmeal, apple, cottage cheese, broccoli)
• Biotin (egg yolks, sunflower seeds, sweet potatoes)
• Folate B9 (lentils, avocado, beets, quinoa, parsley, orange, broccoli, mango, papaya, buckwheat, kiwi)
• B12
• Vitamin D ( sun exposure, supplements)
• Calcium (kefir, cheddar cheese, feta cheese)
• Nitric Oxide (beet root, arugula, celery)
• Folate B9 (lentils, avocado, beets, quinoa, parsley, orange, broccoli, mango, papaya, buckwheat, kiwi)
• Vitamin B2 (buckwheat, shiitake mushrooms, white button mushrooms, egg whites, lentils, natto, pumpkin seeds, sunflower seeds, quinoa, sourdough)
• B6 (sunflower seeds, avocado, baked sweet potato, apple, buckwheat, lentils, pistachio)
• Vitamin B1 (lentils, pumpkin seeds, pistachios, buckwheat, natto, baked sweet potato, quinoa, hazelnut, pecan)
• Vitamin B2 (buckwheat, shiitake mushrooms, white button mushrooms, egg whites, lentils, natto, pumpkin seeds, sunflower seeds, quinoa, sourdough)
• Vitamin B3 (buckwheat, sunflower seeds, pumpkin seeds, avocado, sourdough, white button mushrooms, lentils, hemp seeds, baked sweet potato, shiitake)
• Vitamin B5 (sunflower seeds, shiitake, avocado, buckwheat, baked sweets, white button mushrooms, lentils, pumpkin seeds, egg yolk, oatmeal, apple, cottage cheese, broccoli)
• Biotin (egg yolks, sunflower seeds, sweet potatoes)
• Folate B9 (lentils, avocado, beets, quinoa, parsley, orange, broccoli, mango, papaya, buckwheat, kiwi)
• Vitamin B1 (lentils, pumpkin seeds, pistachios, buckwheat, natto, baked sweet potato, quinoa, hazelnut, pecan)
• Calcium (kefir, cheddar cheese, feta cheese)
• Iron, Fe (buckwheat, lentils, natto, pumpkin seeds, sunflower seeds, hemp seeds)
• Vitamin D ( sun exposure, supplements)
• Vitamin C (Kiwi, mango, papaya, orange, broccoli sprouts, broccoli, parsley, sauerkraut, baked sweet potatoes, tomato)
• Vitamin A corneal dryness (xerosis) (baked sweet potatoes, parsley, cheddar cheese, mango, papaya)
• Biotin (egg yolks, sunflower seeds, sweet potatoes)
• Tratinoin Creamsif it comes in contact with the eyelids and is absorbed, it can damage epithelial cells in the meibomian glands 5 and cause significant dry eye symptoms.
• Vitamin B6 (sunflower seeds, avocado, baked sweet potato, apple, buckwheat, lentils, pistachio)
• Biotin (egg yolks, sunflower seeds, sweet potatoes)
• Iodine, I (kelp supplement)
• Calcium (kefir, cheddar cheese, feta cheese)
• Vitamin D (sun exposure, supplements)
• Zinc, Zn (buckwheat, pumpkin seeds, sunflower seeds, hemp seeds, lentils, natto, shiitake, oatmeal, quinoa, pecan, avocado, papaya)
• Chromium
• B12
• B12
• Iron, Fe (buckwheat, lentils, natto, pumpkin seeds, sunflower seeds, hemp seeds)
• Vitamin C (Kiwi, mango, papaya, orange, broccoli sprouts, broccoli, parsley, sauerkraut, baked sweet potatoes, tomato)
• Vitamin K (parsley, broccoli, kiwi, avocado, arugula, kiwi, natto, blueberries)
• Calcium (kefir, cheddar cheese, feta cheese)
• Vitamin D (sun exposure, supplements)
• Vitamin B1 (lentils, pumpkin seeds, pistachios, buckwheat, natto, baked sweet potato, quinoa, hazelnut, pecan)
• Vitamin B2 (buckwheat, shiitake mushrooms, white button mushrooms, egg whites, lentils, natto, pumpkin seeds, sunflower seeds, quinoa, sourdough)
• Vitamin B3 (buckwheat, sunflower seeds, pumpkin seeds, avocado, sourdough, white button mushrooms, lentils, hemp seeds, baked sweet potato, shiitake)
• Vitamin B5 (sunflower seeds, shiitake, avocado, buckwheat, baked sweets, white button mushrooms, lentils, pumpkin seeds, egg yolk, oatmeal, apple, cottage cheese, broccoli)
• Biotin (egg yolks, sunflower seeds, sweet potatoes)
• Folate B9 (lentils, avocado, beets, quinoa, parsley, orange, broccoli, mango, papaya, buckwheat, kiwi)
• B12
• Vitamin D ( sun exposure, supplements)
• Iron, Fe (buckwheat, lentils, natto, pumpkin seeds, sunflower seeds, hemp seeds)
• Potassium ( avocado, pumpkin seeds, sunflower seeds, baked sweet potato, kiwi, buckwheat, lentils, natto, apple, beets, orange)
• Magnesium (buckwheat, hemp seeds, sunflower seeds, lentils, quinoa, avocados, natto, baked sweet potatoes, apple, oatmeal, hazelnut, walnut)
• Sodium
• Copper, Cu (buckwheat, sunflower seeds, lentils, natto, shiitake, hazel nuts, walnut, baked sweet potatoes, quinoa, avocado, leek, white button mushrooms, kiwi, pecan, pistachio)
• Selenium, Se (brazil nuts, sunflower seeds, shiitake, buckwheat, Sourdough, oatmeal, cottage cheese, egg whites, egg yolk, white button mushrooms, natto)
• Nitric Oxide (beet root, arugula, celery)
• Potassium ( avocado, pumpkin seeds, sunflower seeds, baked sweet potato, kiwi, buckwheat, lentils, natto, apple, beets, orange)
• Molybdenum
• Iron, Fe (buckwheat, lentils, natto, pumpkin seeds, sunflower seeds, hemp seeds)
• Copper, Cu (buckwheat, sunflower seeds, lentils, natto, shiitake, hazel nuts, walnut, baked sweet potatoes, quinoa, avocado, leek, white button mushrooms, kiwi, pecan, pistachio)
• Manganese (buckwheat, sunflower seeds, hemp seeds, lentils, natto, baked sweet potatoes, oatmeal, quinoa, hazelnuts, pecans, walnuts, beets, blueberries, avocados, leeks, shiitake, apple, sourdough)
• Selenium, Se (brazil nuts, sunflower seeds, shiitake, buckwheat, Sourdough, oatmeal, cottage cheese, egg whites, egg yolk, white button mushrooms, natto)
• Vitamin B2 (buckwheat, shiitake mushrooms, white button mushrooms, egg whites, lentils, natto, pumpkin seeds, sunflower seeds, quinoa, sourdough)
• Biotin (egg yolks, sunflower seeds, sweet potatoes)
• Vitamin D ( sun exposure, supplements)
• Zinc, Zn (buckwheat, pumpkin seeds, sunflower seeds, hemp seeds, lentils, natto, shiitake, oatmeal, quinoa, pecan, avocado, papaya)
• Selenium, Se (brazil nuts, sunflower seeds, shiitake, buckwheat, Sourdough, oatmeal, cottage cheese, egg whites, egg yolk, white button mushrooms, natto)
• Vitamin B3 (buckwheat, sunflower seeds, pumpkin seeds, avocado, sourdough, white button mushrooms, lentils, hemp seeds, baked sweet potato, shiitake)
• Vitamin B5 (sunflower seeds, shiitake, avocado, buckwheat, baked sweets, white button mushrooms, lentils, pumpkin seeds, egg yolk, oatmeal, apple, cottage cheese, broccoli)
• Choline (egg yolk, lentils, pumpkin seeds)
• Iron, Fe (buckwheat, lentils, natto, pumpkin seeds, sunflower seeds, hemp seeds)
• Sodium
• Manganese (buckwheat, sunflower seeds, hemp seeds, lentils, natto, baked sweet potatoes, oatmeal, quinoa, hazelnuts, pecans, walnuts, beets, blueberries, avocados, leeks, shiitake, apple, sourdough)
Too much
• Vitamin A (baked sweet potatoes, parsley, cheddar cheese, mango, papaya)
• Vitamin E (sunflower seeds, pumpkin seeds, hazelnut, avocado, kiwi)
• Calcium (kefir, cheddar cheese, feta cheese)
• Potassium ( avocado, pumpkin seeds, sunflower seeds, baked sweet potato, kiwi, buckwheat, lentils, natto, apple, beets, orange)
• Magnesium (buckwheat, hemp seeds, sunflower seeds, lentils, quinoa, avocados, natto, baked sweet potatoes, apple, oatmeal, hazelnut, walnut)
• Phosphorus, P (pumpkin seeds, buckwheat, hemp seeds, sunflower seeds, lentils, quinoa)
• Molybdenum
• Vitamin D ( sun exposure, supplements)
• Choline (egg yolk, lentils, pumpkin seeds)
• Potassium ( avocado, pumpkin seeds, sunflower seeds, baked sweet potato, kiwi, buckwheat, lentils, natto, apple, beets, orange)
• Magnesium (buckwheat, hemp seeds, sunflower seeds, lentils, quinoa, avocados, natto, baked sweet potatoes, apple, oatmeal, hazelnut, walnut)
• Nitric Oxide (beet root, arugula, celery)
Elevation of all lipids in the blood.
Too Much• Vitamin A (baked sweet potatoes, parsley, cheddar cheese, mango, papaya)
• B6 (sunflower seeds, avocado, baked sweet potato, apple, buckwheat, lentils, pistachio)
• Vitamin A (baked sweet potatoes, parsley, cheddar cheese, mango, papaya)
• Vitamin B5 (sunflower seeds, shiitake, avocado, buckwheat, baked sweets, white button mushrooms, lentils, pumpkin seeds, egg yolk, oatmeal, apple, cottage cheese, broccoli)
• Vitamin B1 (lentils, pumpkin seeds, pistachios, buckwheat, natto, baked sweet potato, quinoa, hazelnut, pecan)
• Vitamin B5 (sunflower seeds, shiitake, avocado, buckwheat, baked sweets, white button mushrooms, lentils, pumpkin seeds, egg yolk, oatmeal, apple, cottage cheese, broccoli)
• Vitamin B6 (sunflower seeds, avocado, baked sweet potato, apple, buckwheat, lentils, pistachio)
• B12
• Sodium
• Calcium (kefir, cheddar cheese, feta cheese)
Too much
• Vitamin A (baked sweet potatoes, parsley, cheddar cheese, mango, papaya)
• Vitamin B6 (sunflower seeds, avocado, baked sweet potato, apple, buckwheat, lentils, pistachio)
• Molybdenum
• B6 (sunflower seeds, avocado, baked sweet potato, apple, buckwheat, lentils, pistachio)
• B12
• Iron, Fe (buckwheat, lentils, natto, pumpkin seeds, sunflower seeds, hemp seeds)
• Vitamin B2 (buckwheat, shiitake mushrooms, white button mushrooms, egg whites, lentils, natto, pumpkin seeds, sunflower seeds, quinoa, sourdough)
• B12
• Vitamin D (sun exposure, supplements)
• Magnesium (buckwheat, hemp seeds, sunflower seeds, lentils, quinoa, avocados, natto, baked sweet potatoes, apple, oatmeal, hazelnut, walnut)
• Zinc, Zn (buckwheat, pumpkin seeds, sunflower seeds, hemp seeds, lentils, natto, shiitake, oatmeal, quinoa, pecan, avocado, papaya)
• Biotin (egg yolks, sunflower seeds, sweet potatoes)
• Iron, Fe (buckwheat, lentils, natto, pumpkin seeds, sunflower seeds, hemp seeds)
• Phosphorus, P (pumpkin seeds, buckwheat, hemp seeds, sunflower seeds, lentils, quinoa)
• Vitamin B3 (buckwheat, sunflower seeds, pumpkin seeds, avocado, sourdough, white button mushrooms, lentils, hemp seeds, baked sweet potato, shiitake)
• Zinc, Zn (buckwheat, pumpkin seeds, sunflower seeds, hemp seeds, lentils, natto, shiitake, oatmeal, quinoa, pecan, avocado, papaya)
• Vitamin B3 (buckwheat, sunflower seeds, pumpkin seeds, avocado, sourdough, white button mushrooms, lentils, hemp seeds, baked sweet potato, shiitake)
• Manganese (buckwheat, sunflower seeds, hemp seeds, lentils, natto, baked sweet potatoes, oatmeal, quinoa, hazelnuts, pecans, walnuts, beets, blueberries, avocados, leeks, shiitake, apple, sourdough)
• B5 (sunflower seeds, shiitake, avocado, buckwheat, baked sweets, white button mushrooms, lentils, pumpkin seeds, egg yolk, oatmeal, apple, cottage cheese, broccoli)
• Biotin (egg yolks, sunflower seeds, sweet potatoes)
• Vitamin D ( sun exposure, supplements)
• Calcium (kefir, cheddar cheese, feta cheese)
• Potassium ( avocado, pumpkin seeds, sunflower seeds, baked sweet potato, kiwi, buckwheat, lentils, natto, apple, beets, orange)
• Magnesium (buckwheat, hemp seeds, sunflower seeds, lentils, quinoa, avocados, natto, baked sweet potatoes, apple, oatmeal, hazelnut, walnut)
• Sodium
Too much
• Calcium (kefir, cheddar cheese, feta cheese)
• Vitamin D (sun exposure, supplements)
• Choline (egg yolk, lentils, pumpkin seeds)
• Potassium ( avocado, pumpkin seeds, sunflower seeds, baked sweet potato, kiwi, buckwheat, lentils, natto, apple, beets, orange)
• Vitamin D ( sun exposure, supplements)
• Calcium (kefir, cheddar cheese, feta cheese)
• Phosphorus, P (pumpkin seeds, buckwheat, hemp seeds, sunflower seeds, lentils, quinoa)
Too much
• Vitamin A (baked sweet potatoes, parsley, cheddar cheese, mango, papaya)
• Vitamin E (sunflower seeds, pumpkin seeds, hazelnut, avocado, kiwi)
• B12
• Folate B9 (lentils, avocado, beets, quinoa, parsley, orange, broccoli, mango, papaya, buckwheat, kiwi)
• Vitamin D ( sun exposure, supplements)
• Potassium (avocado, pumpkin seeds, sunflower seeds, baked sweet potato, kiwi, buckwheat, lentils, natto, apple, beets, orange)
• Magnesium (buckwheat, hemp seeds, sunflower seeds, lentils, quinoa, avocados, natto, baked sweet potatoes, apple, oatmeal, hazelnut, walnut)
• Phosphorus, P (pumpkin seeds, buckwheat, hemp seeds, sunflower seeds, lentils, quinoa)
• Sodium (salt)
• Vitamin A (baked sweet potatoes, parsley, cheddar cheese, mango, papaya)
• Vitamin B3 (buckwheat, sunflower seeds, pumpkin seeds, avocado, sourdough, white button mushrooms, lentils, hemp seeds, baked sweet potato, shiitake)
• Vitamin B12
• Manganese (buckwheat, sunflower seeds, hemp seeds, lentils, natto, baked sweet potatoes, oatmeal, quinoa, hazelnuts, pecans, walnuts, beets, blueberries, avocados, leeks, shiitake, apple, sourdough)
• B5 (sunflower seeds, shiitake, avocado, buckwheat, baked sweets, white button mushrooms, lentils, pumpkin seeds, egg yolk, oatmeal, apple, cottage cheese, broccoli)
• Biotin (egg yolks, sunflower seeds, sweet potatoes)
• B6 (sunflower seeds, avocado, baked sweet potato, apple, buckwheat, lentils, pistachio)
• Folate B9 (lentils, avocado, beets, quinoa, parsley, orange, broccoli, mango, papaya, buckwheat, kiwi)
• B12
• Calcium (kefir, cheddar cheese, feta cheese)
• Phosphorus, P (pumpkin seeds, buckwheat, hemp seeds, sunflower seeds, lentils, quinoa)
• Vitamin E (sunflower seeds, pumpkin seeds, hazelnut, avocado, kiwi)
• Potassium ( avocado, pumpkin seeds, sunflower seeds, baked sweet potato, kiwi, buckwheat, lentils, natto, apple, beets, orange)
• Chromium
• Vitamin D ( sun exposure, supplements)
• Calcium (kefir, cheddar cheese, feta cheese)
• Magnesium (buckwheat, hemp seeds, sunflower seeds, lentils, quinoa, avocados, natto, baked sweet potatoes, apple, oatmeal, hazelnut, walnut)
• Copper, Cu (buckwheat, sunflower seeds, lentils, natto, shiitake, hazel nuts, walnut, baked sweet potatoes, quinoa, avocado, leek, white button mushrooms, kiwi, pecan, pistachio)
• Calcium (kefir, cheddar cheese, feta cheese)
• Copper, Cu (buckwheat, sunflower seeds, lentils, natto, shiitake, hazel nuts, walnut, baked sweet potatoes, quinoa, avocado, leek, white button mushrooms, kiwi, pecan, pistachio)
• Vitamin D ( sun exposure, supplements)
• Vitamin A (baked sweet potatoes, parsley, cheddar cheese, mango, papaya)
• Zinc (buckwheat, pumpkin seeds, sunflower seeds, hemp seeds, lentils, natto, shiitake, oatmeal, quinoa, pecan, avocado, papaya)
• Vitamin C (Kiwi, mango, papaya, orange, broccoli sprouts, broccoli, parsley, sauerkraut, baked sweet potatoes, tomato)
• Vitamin B1 Thiamin (lentils, pumpkin seeds, pistachios, buckwheat, natto, baked sweet potato, quinoa, hazelnut, pecan)
• B2 Riboflavin (buckwheat, shiitake mushrooms, white button mushrooms, egg whites, lentils, natto, pumpkin seeds, sunflower seeds, quinoa, sourdough)
• B9 Folate (lentils, avocado, beets, quinoa, parsley, orange, broccoli, mango, papaya, buckwheat, kiwi)
• Phosphorus P (pumpkin seeds, buckwheat, hemp seeds, sunflower seeds, lentils, quinoa)
• Manganese (buckwheat, sunflower seeds, hemp seeds, lentils, natto, baked sweet potatoes, oatmeal, quinoa, hazelnuts, pecans, walnuts, beets, blueberries, avocados, leeks, shiitake, apple, sourdough)
• Iodine, I (kelp supplement)
• B1 thiamin (lentils, pumpkin seeds, pistachios, buckwheat, natto, baked sweet potato, quinoa, hazelnut, pecan)
• Folate B9 (lentils, avocado, beets, quinoa, parsley, orange, broccoli, mango, papaya, buckwheat, kiwi)
• B12
• Copper, Cu (buckwheat, sunflower seeds, lentils, natto, shiitake, hazel nuts, walnut, baked sweet potatoes, quinoa, avocado, leek, white button mushrooms, kiwi, pecan, pistachio)
• Manganese (buckwheat, sunflower seeds, hemp seeds, lentils, natto, baked sweet potatoes, oatmeal, quinoa, hazelnuts, pecans, walnuts, beets, blueberries, avocados, leeks, shiitake, apple, sourdough)
• Nitric Oxide (beet root, arugula, celery)
• B12
• Vitamin D ( sun exposure, supplements)
• Iron, I (buckwheat, lentils, natto, pumpkin seeds, sunflower seeds, hemp seeds)
• Copper, Cu (buckwheat, sunflower seeds, lentils, natto, shiitake, hazel nuts, walnut, baked sweet potatoes, quinoa, avocado, leek, white button mushrooms, kiwi, pecan, pistachio)
• Manganese (buckwheat, sunflower seeds, hemp seeds, lentils, natto, baked sweet potatoes, oatmeal, quinoa, hazelnuts, pecans, walnuts, beets, blueberries, avocados, leeks, shiitake, apple, sourdough)
• Vitamin D ( sun exposure, supplements)
• Vitamin K (parsley, broccoli, kiwi, avocado, arugula, kiwi, natto, blueberries)
• Zinc Zn (buckwheat, pumpkin seeds, sunflower seeds, hemp seeds, lentils, natto, shiitake, oatmeal, quinoa, pecan, avocado, papaya)
• Vitamin A (baked sweet potatoes, parsley, cheddar cheese, mango, papaya)
• Vitamin D ( sun exposure, supplements)
• Vitamin C (Kiwi, mango, papaya, orange, broccoli sprouts, broccoli, parsley, sauerkraut, baked sweet potatoes, tomato)
• Copper, Cu (buckwheat, sunflower seeds, lentils, natto, shiitake, hazel nuts, walnut, baked sweet potatoes, quinoa, avocado, leek, white button mushrooms, kiwi, pecan, pistachio)
• Zinc (buckwheat, pumpkin seeds, sunflower seeds, hemp seeds, lentils, natto, shiitake, oatmeal, quinoa, pecan, avocado, papaya)
• Folate B9 (lentils, avocado, beets, quinoa, parsley, orange, broccoli, mango, papaya, buckwheat, kiwi)
• Phosphorus, P (pumpkin seeds, buckwheat, hemp seeds, sunflower seeds, lentils, quinoa)
• Vitamin B6 (sunflower seeds, avocado, baked sweet potato, apple, buckwheat, lentils, pistachio)
• Vitamin E (sunflower seeds, pumpkin seeds, hazelnut, avocado, kiwi)
• Zinc, Zn (buckwheat, pumpkin seeds, sunflower seeds, hemp seeds, lentils, natto, shiitake, oatmeal, quinoa, pecan, avocado, papaya)
• Selenium, Se (brazil nuts, sunflower seeds, shiitake, buckwheat, Sourdough, oatmeal, cottage cheese, egg whites, egg yolk, white button mushrooms, natto)
• Tryptophan (pumpkin seeds, sunflower seeds, hemp seeds, cheddar cheese, lentils)
• Iron, Re (buckwheat, lentils, natto, pumpkin seeds, sunflower seeds, hemp seeds)
• Vitamin A (baked sweet potatoes, parsley, cheddar cheese, mango, papaya)
• Vitamin C (Kiwi, mango, papaya, orange, broccoli sprouts, broccoli, parsley, sauerkraut, baked sweet potatoes, tomato)
• Vitamin D ( sun exposure, supplements)
• Zinc, Zn (buckwheat, pumpkin seeds, sunflower seeds, hemp seeds, lentils, natto, shiitake, oatmeal, quinoa, pecan, avocado, papaya)
• Calcium (kefir, cheddar cheese, feta cheese)
• B12
• Iron, Fe (buckwheat, lentils, natto, pumpkin seeds, sunflower seeds, hemp seeds)
• B6 (sunflower seeds, avocado, baked sweet potato, apple, buckwheat, lentils, pistachio)
• B12
• Manganese (buckwheat, sunflower seeds, hemp seeds, lentils, natto, baked sweet potatoes, oatmeal, quinoa, hazelnuts, pecans, walnuts, beets, blueberries, avocados, leeks, shiitake, apple, sourdough)
• Biotin (egg yolks, sunflower seeds, sweet potatoes)
• Calcium (kefir, cheddar cheese, feta cheese)
• Sodium
• Selenium, Se (brazil nuts, sunflower seeds, shiitake, buckwheat, Sourdough, oatmeal, cottage cheese, egg whites, egg yolk, white button mushrooms, natto)
• Calcium (kefir, cheddar cheese, feta cheese)
• Manganese (buckwheat, sunflower seeds, hemp seeds, lentils, natto, baked sweet potatoes, oatmeal, quinoa, hazelnuts, pecans, walnuts, beets, blueberries, avocados, leeks, shiitake, apple, sourdough)
• Vitamin B1 (lentils, pumpkin seeds, pistachios, buckwheat, natto, baked sweet potato, quinoa, hazelnut, pecan)
• Folate B9 (lentils, avocado, beets, quinoa, parsley, orange, broccoli, mango, papaya, buckwheat, kiwi)
• B12
• Iron, Fe (buckwheat, lentils, natto, pumpkin seeds, sunflower seeds, hemp seeds)
• Potassium ( avocado, pumpkin seeds, sunflower seeds, baked sweet potato, kiwi, buckwheat, lentils, natto, apple, beets, orange)
• B6 (sunflower seeds, avocado, baked sweet potato, apple, buckwheat, lentils, pistachio)
• Manganese (buckwheat, sunflower seeds, hemp seeds, lentils, natto, baked sweet potatoes, oatmeal, quinoa, hazelnuts, pecans, walnuts, beets, blueberries, avocados, leeks, shiitake, apple, sourdough)
• B1, thiamin (lentils, pumpkin seeds, pistachios, buckwheat, natto, baked sweet potato, quinoa, hazelnut, pecan)
• B5 (sunflower seeds, shiitake, avocado, buckwheat, baked sweets, white button mushrooms, lentils, pumpkin seeds, egg yolk, oatmeal, apple, cottage cheese, broccoli)
• Biotin (egg yolks, sunflower seeds, sweet potatoes)
• Vitamin D ( sun exposure, supplements)
• Manganese (buckwheat, sunflower seeds, hemp seeds, lentils, natto, baked sweet potatoes, oatmeal, quinoa, hazelnuts, pecans, walnuts, beets, blueberries, avocados, leeks, shiitake, apple, sourdough)
• Tryptophan (pumpkin seeds, sunflower seeds, hemp seeds, cheddar cheese, lentils)
• B12
• Iron, Fe (buckwheat, lentils, natto, pumpkin seeds, sunflower seeds, hemp seeds)
• Iron, Fe (buckwheat, lentils, natto, pumpkin seeds, sunflower seeds, hemp seeds)
• Vitamin B1 (lentils, pumpkin seeds, pistachios, buckwheat, natto, baked sweet potato, quinoa, hazelnut, pecan)
• Iodine, I (kelp supplement)
• Vitamin B1 (lentils, pumpkin seeds, pistachios, buckwheat, natto, baked sweet potato, quinoa, hazelnut, pecan)
• Zinc, Zn (buckwheat, pumpkin seeds, sunflower seeds, hemp seeds, lentils, natto, shiitake, oatmeal, quinoa, pecan, avocado, papaya)
• Calcium (kefir, cheddar cheese, feta cheese)
• Vitamin D (sun exposure, supplements)
• Thyroid Autoimmune Disease ( Goiter)
• Iodine, I (kelp supplement)
• B12
• Vitamin E (sunflower seeds, pumpkin seeds, hazelnut, avocado, kiwi)
• Copper, Cu (buckwheat, sunflower seeds, lentils, natto, shiitake, hazel nuts, walnut, baked sweet potatoes, quinoa, avocado, leek, white button mushrooms, kiwi, pecan, pistachio)
Too much
• Vitamin B3 (buckwheat, sunflower seeds, pumpkin seeds, avocado, sourdough, white button mushrooms, lentils, hemp seeds, baked sweet potato, shiitake)
Uncontrolled Movement of Legs Especially During Sleep
• Iro, Fe (buckwheat, lentils, natto, pumpkin seeds, sunflower seeds, hemp seeds)
• Lycopene (tomato paste)
• Spermidine (natto, wheat germ)
• Luteolin (celery, mint, parsley, apples, cabbage and peppers)
• Myricetin ( Blueberry, blackcurrant, walnut, lentil, turmeric, parsley, green tea)
• Apple pectin
• B3 Nicotinamide has protective effects against ultraviolet damage caused by sun exposure
• Biotin (egg yolks, sunflower seeds, sweet potatoes)
• Calcium (kefir, cheddar cheese, feta cheese)
• Iron, Fe (buckwheat, lentils, natto, pumpkin seeds, sunflower seeds, hemp seeds)
• Selenium, Se (brazil nuts, sunflower seeds, shiitake, buckwheat, Sourdough, oatmeal, cottage cheese, egg whites, egg yolk, white button mushrooms, natto)
• Vitamin D (sun exposure, supplements)
• Iodine, I (kelp supplement)
• B12
• Zinc, Zn (buckwheat, pumpkin seeds, sunflower seeds, hemp seeds, lentils, natto, shiitake, oatmeal, quinoa, pecan, avocado, papaya)
• Chromium
• Selenium, Se (brazil nuts, sunflower seeds, shiitake, buckwheat, Sourdough, oatmeal, cottage cheese, egg whites, egg yolk, white button mushrooms, natto)