Supports / Prevents

Bone density

Vitamin D activation

Healthy estrogen levels in older women

Deficiency Side Effects

Decreased bone density

Lack of Concentration

Amplified PMS symptoms

Allergies

Whole Food Sources

Dark green veggies

Legumes, Nuts and Seeds

Supports / Prevents

Healthy bones and teeth

Healthy blood clotting

Healthy heart and muscle function

Deficiency Side Effects

Osteoporosis/penia

Bone Spurs

Muscle cramps

Increased nerve sensitivity

Whole Food Sources

Green leafy veggies

Unrefined grains, Tofu

Oranges

Seeds, Nuts

Supports / Prevents

Blood sugar balance

Fat, proteins and carb metabolism

Heart health

.

Deficiency Side Effects

Decreased bone density

Diabetes

Unhealthy cholesterol levels

Poor concentration

Whole Food Sources

Whole grains, Yeast

Fish

Broccoli, Mushrooms

Grapes

Molasses

Supports / Prevents

Essential for iron & red blood cell production

Deficiency Side Effects

Osteoporosis

Poor digestive function

Nerve disorders

Reduced energy

Whole Food Sources

Green leafy veggies

Almonds, Seeds

Shellfish

Supports / Prevents

Metabolism regulation

Oxidation of fats and proteins

Deficiency Side Effects

Swollen glands (Thyroid/Goiter)

Low metabolism

Whole Food Sources

Nuts, Seeds 

Green leafy veggies

Shellfish

Whole grains

Bananas.

Supports / Prevents

Red blood cell production

Bone Density

Muscle Hypertrophy

Deficiency Side Effects

Dizziness

Depression

Anemia

Pale complexion.

Whole Food Sources

Dark green veggies

Legumes

Dried fruits, Blackberries, Cherries.

Supports / Prevents

Regulates flow of sodium through muscle/nerve cells to stabilize brain activity.

Deficiency Side Effects

Depression

Anxiety

Mental fogginess

Mood swings

Whole Food Sources

Pulses (legumes), Lentils, Soy beans and Chickpeas

Pistachios

Supports / Prevents

Energy production

Healthy nerve/muscle function

Healthy enzyme activity & carb metabolism

Deficiency Side Effects

Increased sensitivity to stress

Osteoporosis

Sleep Disorders

Skin complexion

Whole Food Sources

Fish

Almonds

Whole grains,

Grapefruit, Avocados

Spinach

Supports / Prevents

Facilitates enzyme function & carb metabolism

Healthy tissue and bone strength

Deficiency Side Effects

Decreased Bone Density

Anemia

Chronic fatigue

Hormonal imbalance.

Whole Food Sources

Nuts, Seeds

Avocados, Apricots, Grapefruit

Sweet potatoes

Supports / Prevents

Healthy cell function

Facilitates cellular level waste removal

Enzyme production

Deficiency Side Effects

Digestive congestion

Low energy

Pale complexion.

Whole Food Sources

Legumes

Whole grains

Nuts, Seeds

Supports / Prevents

Regulates nutrients/oxygen in blood

Healthy heart, liver, muscles & nerves.

Deficiency Side Effects

Lower Stress tolerance

High blood pressure

Poor digestion
Poor muscle control

Whole Food Sources

Bananas, Papaya

Whole Grains

Almonds

Supports / Prevents

Immune function

Strong antioxidant

Healthy metabolism

Deficiency Side Effects

Free radical damage

Premature aging

Whole Food Sources

Tuna

Brazil nuts

Bran, whole grains

Broccoli, Onions, Green veggies

Supports / Prevents

Strong bones

Healthy tissue

Healthy Collagen

Deficiency Side Effects

Premature graying

Balding

Skin rashes, irritations

Tooth decay

Whole Food Sources

Seafood

Red wine, Raisins

Whole grains, Bran

Root vegetables, Spinach

Supports / Prevents

Healthy Nutrient and Oxygen regulation

Cellular hydration

Healthy digestion

Deficiency Side Effects

Muscle cramps

Nausea

Indigestion

Arthritis

Gallstones

Whole Food Sources

Seeds

Strawberry, Melons, Figs

Sea asparagus, Okra, Celery

Supports / Prevents

Health digestion

Waste elimination

Bile secretion

Overall Detoxification

Deficiency Side Effects

Eczema

Unhealthy hair and nails

Whole Food Sources

Cabbage, Onions, Garlic, Leeks

Avocado, Strawberries, Cucumber, Peaches

Supports / Prevents

Blood sugar regulation

Healing of wounds

Co2 transfer to lungs.

Cancer Prevention

Deficiency Side Effects

Enlarged prostate

Immune deficiency

Poor intestinal absorption

Whole Food Sources

Wheat germ, Wheat bran

Pumpkin seed, Avocado

Shellfish