Vitamin Chart | Herbs - Ganoderma - Reishi - Omega3 - Natural Vitamin Food Sources - WaikikiMassage.com

Vitamins and Minerals

Here you can find a detailed table of the most important vitamin sand all natural foods that contain high sources of mineral and vitamins - also find ads the offer healthy nutritional supplements and healthy coffee," the domains are TheFirstHealthyCoffee.com, GanoCoffeeBrand.com, also find all naturally premium pet foods at HealthFoodsForPets.com , FishOilProducts.com
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Name	Main occurrence	Effectiveness	Lack	Overdosing	Increased need	Characteristics	Daily Need
Vitamin A (Retinol)	Cod-liver oil, liver, kidney, milk products, butter, yolk, as provitamine A in carrots	Normal growth, function and protection of skin, eyes and mucous membrane	Growth stop, night blindness	Impaired visions, headache, nausea, vomitus, tiredness, skin change	Smoker, vegetarian, in case of high alcohol consumption, intake of cathartic, birth control pill, antibiotics	Fat-soluble, light and oxygen-sensitively	approx. 1 - 5mg
Vitamin B1 (Thiamin)	Wheat germs, wholemeal cereals, peas, heart, pork, barm, oatmeal, liver, brown rice	Important for the nerve system, liver damage, inefficiency, pregnancy, mosquito protection (high-dosed), production of energy, affects the carbohydrates metabolism, important for the thyroid function	Heavy muscle- and nerve disturbances, tiredness, dyspepsias, dropsy, cardiac insufficiency, cramps, paralyses, prickle in arms and legs	none	Diet, youth, pregnant and nursing women, alcohol consumption, intake of birth control pill, antibiotics, chemotherapye	Water-soluble, Thiamin gets destroyed by heat and long storage, but not by freezing. Daily intake of vitamin B1 is important, because the body can´t store B1, which comes over the food	approx. 2mg (At carbohydrates-packed nutrition some more)
Vitamin B2 Riboflavin	Milk products, Meat, wholemeal cereal, cheese, eggs, liver, sea-fish, green leafy vegetables, whey powder	Important for body growth, untilization of fats, protein and carbohydrates, well for skin, eyes and nails, important energy bringer, oxygen transport	(rarely) skin inflammation, brittle nails, anaemia, callus attrition	not known	Pregnancy, intake of birth control pill and antibiotics, chemotherapy, fever, smoker, old people	Water-soluble, food with Vitamin B2 should be stored cool and dark.	approx. 2 mg
Name	Main occurrence	Effectiveness	Lack	Overdosing	Increased need	Charicteristics	Daily Need
Vitamin B3 (Niacin, Nicotine acid)	Barm, peanuts, peas, liver, poultry, fish, lean meat	liver, poultry, fish, lean meat Building and degradation of fat, protein and carbohydrates, good sleep	Skin and mucosa inflammation, headache, trembling, vertigo, sleep disturbance, depressions, feeling of prickle and deafness in the limbs	(with over 100mg a day) pruritus, nausea, allergies	Labor, fever, nursing women	Water-soluble, effect is outweighed by sugar and alcohol	13 - 16 mg
Vitamin B5 (Pantothen acid	(Pantothen acid) Liver, vegetable, wheat germs, asparagus, crabs, meat, sunflower cores, Pumpernickel	Against turning grey, hair loss, hair and mucous membrane illnesses, necessarily for the dismantling of fat, proteins and carbohydrates	Nerve malfunctions, bad healing of wounds, early turning grey, weakened immune system	Over urine excreted	Old people, pregnant and nursing women, burden, drinking much coffee an tea	Water-soluble, heat-sensitive	approx. 10 mg
Vitamin B6 (Pyridoxin)	Bananas, nuts, wholemeal products, yeast, liver, potatos, green beans, cauliflower, carrots	Travel sickness, neuralgia, liver damage, premenstrual syndrome, digestion of protein, most important hormone in pregnancy together with folic acid, detoxication	(rather rarely) intestine problems, bad skin, tiredness, rough corners of the mouth	With intake of this for a longer time in form of tablets it can deposit in the body tissue and lead to nerve damages	Period of growth, intake of birth control pill, cortisone, during physical and mental load, before the menstruation	Water-soluble, neither heat nor light-resisting	approx. 2 mg
Name	Main occurrence	Effectiveness	Lack	Overdosing	Increased need	Charicteristics	Daily Need
Vitamin B7 (Biotin, Vitamin H)	Liver, cauliflower, champignons, wholemeal products, eggs, avocado, spinach, milk	Skin deseases, loss in growth of hairs, liver damage, assists metabolism, carbohydrate and fatty acid activity, together with vitamin K it is needed for building up the clotting factors	States of exhausting, skin inflammations, muscular pains, hair loss, nausea	not known	Intake of birth control pill, antibiotics and cathartics	Water-soluble	approx. 0,5 mg
Vitamin B9 (Folic acid, Vitamin M)	Liver, wheat germs, cucurbit, champignons, spinach, avocado	Liver damage, cell division, healing and growth of muscles and cells, protein metabolism	Anaemia, digesting disturbances, disturbances of hair -, bone and cartilage growth	Allgergies, sleep disturbances and bad moods (with more than 15 mg a day)	Pregnant and nursing women, smoker, youth	Water-soluble, do not tolerate with heat, light or oxygen	approx. 160 µg
Vitamin B12 (Cobalamin)	Liver, milk, yolk, fish, meat, oysters, quark, barm	Building substance of cytoblast and erythrocyte, nerve pains, skin and mucosa inflammation, liver damage	Aenaemia, nerve disturbances, nervous disturbances, changes in the lung and the spinal marrows	Not possible, because it will be excreted by the body	Diabetics, pregnant and nursing women, vegetarian, vegan, intake of birth controll pill, antibiotics and anti cramp means, chemotherapy	Not water-soluble, heatproof	approx. 5 µg
Name	Main occurrence	Effectiveness	Lack	Overdosing	Increased need	Charicteristics	Daily Need
Vitamin C (ascorbic acid)	Dogroses, sea buckthorn, citric fruits, black currants, potatoes, paprika, tomatoes, collard, spinach, vegetables, radish	Inflammation and bleeding-restraining, assists the body's defences, protects cells against chemical destruction, activates enzymes, structure of connective tissue, bones and dental enamel, faster healing of wounds, stabilisation of psyche	Gum-bleed, tiredness, joint pain and headache, bad healing of wounds, lack of appetite, scurvy, inefficiency	In the case of overdosing in form of powder and pills nausea, vomiting and urine stones can be the result.	Smoker, pregnant and nursing women, older people, diets, alcohol consumption, intake of birth control pill, antibiotics, cortisone, analgesics and barbiturates	Water-soluble, oxygen and dryness-sensitively, not for a long time store	approx. 75 mg - 200 mg
Vitamin D (Calciferol)	Cod-liver oil, liver, milk, yolk, butter, sea fish, herring, champignons, avocado	Regulation of calcium- und phosphat household, structure of bone, assits admission of calcium	Bone curvature and softening, increased infection sensitivity, amyasthenia	(only with man-made Vitamin D) Calcium deposists in bones, heart muscle, blood vessels, stomach, headache, vomiting, swindle, gastro-intestinal diseases	Babies, older humans, intake of birth control pill, cathartic, antibiotics, barbiturate	Fat-soluble, light sensitively, heatproof	approx. 5 µg
Vitamin E (Tocopherole	Sunflowers -, corn -, Soja and wheat germ oil, nuts, flaxseed, salsify, peperoni, collard, avocado	Stabilization of the immune system, anti-inflammatory, cell replacement, protection from radicals, modulates cholesterol level and hormone household, important for blood vessels, muscles and reproduction organs	(rarely) amblyopia, tiredness, amyotrohia, dislike, reproduction problems	(particularly by synthetically manufactured caps) bad healing of wounds, deficiency symptoms, swindle, nausea	intake of cathartics and blood-fat-lowering medicines, high consumption of alcohol	Fat-soluble, it is destroyed by open storage, deep-freezing or cooking with much fat	10 - 30 mg (with fat-enrich nutrition more)
Vitamin K (Phyllochinone)	Eggs, liver, green collard, green vegetable, bulbs, oatmeal, kiwi, tomatoes, cress	Necessary for formation of the blood clotting factors	High doses of vitamin A and E work against vitamin K.	With intake for a longer time, it can become toxid, bleedings, hot flashes, renal diseases	Babies, high consumption of alcohol, intake of birth control pill, antibiotics and carthartics	Fat-soluble, food with Vitamin K schould be stored darkly	approx. 2 mg
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Over 100 Quick and Easy Healthy Recipes For Longevity

Breakfast
Salad Entrees
Soups
Fish
Chicken and Turkey

Lean Meat
Vegetarian Entrees
Side Salad/Dressings
Side Vegetables
Desserts

Healthy Breakfast

10-Minute Energizing Oatmeal
10-Minute Huevos Rancheros
Any Time Frittata
Breakfast Bagel
Granola with Fresh Fruit
Healthier Lifestyle Tea
Healthy Breakfast Frittata
High Energy Breakfast Shake
High Fiber Cereal
Hot Polenta Breakfast with Dried Fruit Compote
Italian Tofu Frittata
Millet with Dried Fruit Compote
Mushroom, Tomato, Basil Frittata
Perfect Oatmeal
Poached Egg over Spinach
Poached Eggs Over Collard Greens & Shiitake Mushrooms
Poached Eggs Over Sauteed Greens
Poached Eggs over Spinach & Mushrooms
Poached Huevos Rancheros
Prunes in Orange Sauce
Quinoa Cereal with Fresh Fruit
Strawberry Smoothie
Swiss Breakfast
Tropical Breakfast Risotto
Tropical Energy Smoothie
Yogurt with Fruit

Organic Salad Entrees

10-Minute Fruit & Cheese Salad
15-Minute Black Bean Salad
15-Minute Broiled Chicken Salad
15-Minute Greek Garbanzo Bean Salad
15-Minute Halibut Salad
15-Minute Shrimp and Avocado Salad
15-Minute Turkey Chef's Salad
5-Minute Greek Garbanzo Bean Salad
Asian Chicken Salad
Chinese Chicken Cabbage Salad
Crispy Turkey Salad
Garlic Shrimp Salad
Greek Salad
Healthy Caesar Salad
Healthy Chef's Salad with Walnuts and French Dressing
Healthy Chicken Caesar Salad
Healthy Turkey Salad
Healthy Veggie Salad
Kidney Bean Salad with Mediterranean Dressing
Marinated Bean Salad
Mediterranean Baby Spinach Salad
Mediterranean Pasta Salad
Mediterranean Tabouli Salad
Mediterranean-Style Salad
Mexican Cheese Salad
Salad Nicoise
Salmon, Cucumber, Dill Salad
Seared Tuna Salad
Shrimp Salad
Soy Bean and Fennel Salad
Tuna Salad Surprise
Warm Spinach Salad with Tuna

Home Made Soups

5 Spice Onion Soup
5-Minute Miso Soup with Dulse (sea vegetable)
Barley Mushroom Soup
Cajun Kidney Bean Chili
Carrot Coconut Soup
Golden Squash Soup
Italian Navy Bean Soup with Rosemary
Minestrone Surprise
Oyster and Clam Chowder
Red Kidney Bean Soup with Lime Yogurt
Seafood Gazpacho
Shiitake Mushroom Seaweed Soup
Spicy Cabbage Soup
Spicy Posole Soup
Super Energy Kale Soup
Turkey and Vegetable Chili Verde
Zesty Mexican Soup

Fresh Fish

10-Minute Seared Tuna
15-Minute Asian Tuna
15-Minute Braised Fennel Salmon
15-Minute Halibut with Avocado Salsa
15-Minute Maui-Style Cod
15-Minute Salmon with Mint Salsa
15-Minute Salmon with Mustard, Dill Sauce
15-Minute Salmon with Tomato Salsa
15-Minute Seared Tuna with Sage
15-Minute Steamed Halibut with Bok Choy
3-Minute Scallops
Baked Halibut with Herbs
Braised Cod with Celery
Braised Salmon with Leeks
Halibut with Ginger and Scallions
Lemon Fish with Puree of Sweet Peas
Mediterranean Cod
Mediterranean Cod with Tomatoes
Miso Salmon
Pasta with Clams
Peanut Shrimp
Poached Fish with Napa Cabbage
Poached Halibut with Fennel and Cauliflower
Quick Broiled Halibut
Quick Broiled Salmon with Ginger Mint Salsa
Salmon in Citrus Sauce
Salmon with Cucumber Chili Salad
Salmon with Dill Sauce
Salmon with Mustard
Salmon with Mustard and Ginger
Southwestern Cod Sauté
Southwestern Salmon & Black Beans
Spicy Asian Shrimp
Steamed Salmon and Asparagus with Mustard Dill Sauce
Stir-Fried Seafood with Asparagus
Sweet N' Sour Cod with Cabbage and Broccoli
Thai-Style Cod with Seaweed

Healthy Natural Chicken and Turkey

15-Minute Healthy Sautéed Chicken & Asparagus
15-Minute Healthy Sautéed Chicken & Bok Choy
15-Minute Sautéed Chicken Breasts with Mustard and Tarragon
5-Spice Chicken in a Bowl
7-Minute Quick Broiled Chicken
Broiled Rosemary Chicken over Pureed Lentils
Fresh Herbed Chicken Breasts
Holiday Turkey with Rice Stuffing & Gravy with Fresh Herbs
Quick Broiled Chicken Breast with Honey-Mustard Sauce
Roast Turkey Breast with Chipotle Chili Sauce
Sesame Braised Chicken & Cabbage

Lean Meat

10-Minute Rosemary Lamb Chops
Healthy Sautéed Calf's Liver and Onions
Indian Style Lamb with Sweet Potatoes
Roast Leg of Lamb
Venetian Style Calf's Liver & Onions

Healthy Vegetarian Entrees

15-Minute Healthy Sautéed Asparagus and Tofu
Asian-Flavored Broccoli with Tofu
Black Bean Burrito, Indian Style
Black Bean Chili
Braised Kidney Beans & Sweet Potato
Curried Lentils
Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes
Indian-Style Lentils
Mediterranean Lentil Salad
Miso Stir-Fry
Moroccan Eggplant with Garbanzo Beans
Polenta, Onion and Gorgonzola Pizza
Primavera Verde
Quick Black Bean Chili
Spicy Black Bean Burrito
Spicy Healthy Sautéed Tofu
Tan Tan Noodles
Vegetarian Stir-Fry

Healthy Side Salad/Dressings

5-Minute Cold Cucumber Salad
Arugula Salad with Walnut Croutons
Blue Cheese Dressing
Cilantro Pesto with Pumpkin Seeds
Cranberry Sauce
Creamy Romaine Salad
Cucumber Seaweed Salad
Figs, Walnuts and Spinach Salad
Ginger Papaya Salsa
Grape and Arugula Salad
Grape and Melon Salad
Grapefruit Arugula Salad
Great Antipasto Salad
Holiday Cranberry Relish
Hummus with Crudités
Kiwi Salad
Mediterranean Dressing
Mediterranean Tomato Salad
Minted Garbanzo Bean Salad
Napa Cabbage Salad
Olive Tapenade
Pineapple Salad with Ginger Syrup
Romaine & Avocado Salad
Spicy Vegetable Tart
Super Carrot Raisin Salad
Tomato Dandelion Salad
Vegetable Appetizer 1
Vegetable Appetizer 2
Vegetable Appetizer 3
Vegetable Appetizer 4

Healthy Side Vegetables

1-Minute Spinach
15-Minute Beets
3-Minute Guacamole with Crudités
3-Minute Swiss Chard
4-Minute Healthy Sautéed Bok Choy
5-Minute Broccoli with Feta Cheese and Kalamata Olives
5-Minute Brussels Sprouts
5-Minute Collard Greens
5-Minute Collard Greens with Sunflower Seeds
5-Minute Green Beans
5-Minute Healthy Sautéed Asparagus
5-Minute Healthy Sautéed Cauliflower with Turmeric
5-Minute Healthy Sautéed Summer Squash
5-Minute Healthy Sauteed Red Cabbage
5-Minute Kale
5-Minute Kale with Sea Vegetables
7-Minute Butternut Squash
7-Minute Healthy Sautéed Crimini Mushrooms
7-Minute Healthy Sautéed Onions
7-Minute Sweet Potatoes
Asian Mushroom Sauté
Asian Sauteed Cauliflower
Baked Potato with Rosemary, Mushroom Sauce
Calabacitas (Mexican-flavored vegetable side dish)
Carrot Cashew Paté
Carrots with Honey Mustard Sauce
Crimini Mushroom Sauté
Fennel Green Beans
Fiesta Brown Rice Salad
Garlic Dip with Crudites
Gingered Cabbage
Golden Spinach and Sweet Potato Healthy Sauté
Healthy Creamed Corn
Healthy Mashed Sweet Potatoes
Healthy Sauteed Red Bell Peppers
Healthy Sautéed Shiitake Mushrooms
Kale with Hijiki
Mediterranean Lima Beans
Mediterranean Pinto Beans
Minted Carrots with Pumpkin Seeds
Minted Green Peas & Carrots
Pinto Beans with Collard Greens
Poached Eggs Over Spinach and Mushrooms 2
Pureed Lima Beans with Rosemary Tomato Broth
Pureed Navy Beans
Pureed Sweet Peas
Roasted Beets
Sautéed Greens
Sautéed Mushrooms with Green Peas
Sautéed Vegetables with Cashews
Seaweed Rice
Smashed Potatoes with Garlic
Steamed Butternut Squash with Red Chili Sauce
Steamed Herbed Potatoes
Steamed Mexican Corn on the Cob
Steamed Vegetable Medley
Tahini and Crudités Appetizer
Warm Asparagus Salad
Wild Rice Pilaf
Yams with Ginger and Cinnamon

Healthy Desserts

10-Minute Apple Sundae
10-Minute Fig and Fresh Apple Cobbler
10-Minute Fresh Berry Dessert with Yogurt and Chocolate
10-Minute Kiwi Mandala
10-Minute Orange Treat
10-Minute Peanut Bars
10-Minute Strawberries with Chocolate Creme
15-Minute Dark Chocolate Truffles
5-Minute Fresh Plums in Sweet Sauce
5-Minute Ginger Pineapple
5-Minute Grapes in Honey-Lemon Sauce
Apple Treats
Apricot Tart
Banana Colada
Berries with Chocolate Sauce
Blackberry Tart
Blueberries with Cashew Sauce
Blueberries with Yogurt and Chocolate
Blueberry Parfait
Blueberry Peach Crisp
Blueberry Truffle
Cranberry and Fresh Pear Cobbler
Fresh Figs with Orange, Ginger Sauce
Fresh Peaches with Blueberries & Yogurt
Fruit with Apricot Compote
Ginger Yogurt with Fruit
Grapefruit Sunrise
No-Bake Apple Walnut Tart
Orange and Coconut Treat
Orange, Pineapple, Papaya Salad
Sesame Bar

Meatless Recipes
Here is a list of over 70 meatless recipes for you:
Breakfast

Any Time Frittata
Granola with Fresh Fruit
Hot Polenta Breakfast with Dried Fruit Compote
Italian Tofu Frittata
Mushroom, Tomato, Basil Frittata
Poached Eggs Over Collard Greens & Shiitake Mushrooms
Poached Eggs Over Sauteed Greens
Poached Eggs over Spinach & Mushrooms
Poached Huevos Rancheros
Swiss Breakfast
Tropical Breakfast Risotto
Tropical Energy Smoothie

Salad Entrees Healthy

10-Minute Fruit & Cheese Salad
15-Minute Black Bean Salad
15-Minute Greek Garbanzo Bean Salad
Healthy Caesar Salad
Marinated Bean Salad
Mediterranean Pasta Salad

Soups Natural

5 Spice Onion Soup
5-Minute Miso Soup with Dulse (sea vegetable)
Golden Squash Soup
Minestrone Surprise
Red Kidney Bean Soup with Lime Yogurt
Shiitake Mushroom Seaweed Soup
Spicy Cabbage Soup
Spicy Posole Soup
Zesty Mexican Soup

Vegetarian Entrees Naturall

15-Minute Healthy Sautéed Asparagus and Tofu
Black Bean Burrito, Indian Style
Black Bean Chili
Braised Kidney Beans & Sweet Potato
Curried Lentils
Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes
Miso Stir-Fry
Moroccan Eggplant with Garbanzo Beans
Spicy Healthy Sautéed Tofu
Vegetarian Stir-Fry

Side Salad/Dressings Natural

Cranberry Sauce
Creamy Romaine Salad
Cucumber Seaweed Salad
Figs, Walnuts and Spinach Salad
Grapefruit Arugula Salad
Great Antipasto Salad
Minted Garbanzo Bean Salad
Napa Cabbage Salad
Romaine & Avocado Salad
Tomato Dandelion Salad

Side Vegetables All Naturall

1-Minute Spinach
15-Minute Beets
3-Minute Swiss Chard
5-Minute Collard Greens with Sunflower Seeds
5-Minute Kale
5-Minute Kale with Sea Vegetables
7-Minute Butternut Squash
Asian Mushroom Sauté
Baked Potato with Rosemary, Mushroom Sauce
Calabacitas (Mexican-flavored vegetable side dish)
Healthy Mashed Sweet Potatoes
Minted Carrots with Pumpkin Seeds
Pureed Navy Beans
Pureed Sweet Peas
Sautéed Greens
Seaweed Rice
Steamed Mexican Corn on the Cob
Steamed Vegetable Medley
Wild Rice Pilaf

Natural Desserts

10-Minute Fresh Berry Dessert with Yogurt and Chocolate
Apricot Tart
Berries with Chocolate Sauce
Blackberry Tart
Blueberry Peach Crisp
Fresh Figs with Orange, Ginger Sauce
Fresh Peaches with Blueberries & Yogurt
Ginger Yogurt with Fruit
Grapefruit Sunrise
No-Bake Apple Walnut Tart
Orange, Pineapple, Papaya Salad

Most Common Health Conditions

Allergies | Alzheimer's | Arthritis | Asthma | Attention deficit disorder | Back pain | Blood clots | Bone loss | Breast cancer | Cancer | Cardiovascular disease | Cataracts | Chronic fatigue syndrome | Chronic pain | Circulatory disorders | Cognitive decline | Cold sores | Colon cancer | Constipation | Coronary heart disease | Crohn's disease | Dandruff | Dementia | Depression | Diabetes | Digestive disorders | Dry skin | Eczema | Endometriosis | Enlarged prostate | Female infertility | Fibromyalgia | Gastroesophageal reflux disease | Gingivitis | Hair loss | Halitosis | Headaches | Heart disease | Heartburn | Hepatitis | Herpes | High blood pressure | High cholesterol | Hypoglycemia | Ibs | Infections | Infertility | Inflammation | Injuries | Insomnia | Insulin resistance | Irritability | Joint inflammation | Joint pain | Kidney stones | Leg cramps | Liver disorders | Lung disease | Macular degeneration | Memory loss | Menopause | Menstrual cramps | Migraines | Muscle pain | Night blindness | Obesity | Osteoporosis | Pancreatic cancer | Pms | Premenstrual syndrome | Prostate cancer | Rheumatoid arthritis | Sinusitis | Sleep disorders | Stomach ulcers | Stroke | Thyroid disorders | Urinary tract infections | Varicose veins | Yeast infections

Ab Core Work Outs - Ab Core Charts

Vitamin Chart | Herbs - Ganoderma - Resihi - Omega3 - Natural Vitamin Food Sources - WaikikiMassage.comm