Eating for health is an important part of the green lifestyle of the Ivriy American. Using the ancient knowledge of nature, we aim to teach the whole body. Vitamins and minerals from plants are WHOLEFOODS. Ancient ways are honorable and sacred because growing the plants either living to eat or eating to live are our earliest connections to true knowledge. Growing to eat the vital minerals we need to spark energies and stabilize our physical bodies which are embedded in the foods we should consume. Having the knowledge that natural vitamins and minerals are made from plants and other natural sources and sharing with you so that you have a valuable list to provide good healthy choices of foods that give justice to your body and maintain your biochemical balance. Challenge you and your family to create a weekly menu for 4 weeks and see what good habits you take from the journey.

Vitamins (vita)

Pantothenic Acid – Vitamin B5 is useful for stress, adrenal glands, and adrenal hormones, toxins, growth, skin, nervous system, cortisone production, and anxiety.

Whole grain cereals, legumes, mushrooms, peanuts, soybeans, avocados, sunflower seeds, bananas, oranges, cooked collard greens, baked potato, broccoli, bran, beans, green leafy vegetables, nuts, peas, wheat germ, whole wheat, and grains Herbs – alfalfa, dandelion, parsley, wheat grass, yellow dock

Biotin - Vitamin H vital nutrient for hair, skin, metabolism of fats, carbohydrates, and protein, muscle pain, sweat glands, and nerve tissue.

Cereal & whole grains, bread, yeast, almonds, peanuts, molasses, legumes, mushrooms, spinach Herb – alfalfa, kelp, wheat grass, parsley, dandelion

Folic Acid (Inositol and Vitamin B) are good for building red blood cells, growth of cells, healing, skin, and hair (grey hair).

Legumes, lentils, oranges, whole grains, asparagus, spinach, romaine lettuce, lima beans, mushrooms, wheat germ, nuts, peanuts, broccoli, Irish potatoes, asparagus Herb – alfalfa, kelp, dandelion, parsley, garlic

Vitamin A – Maintains the health of the tissue, and hair builds resistance, helps eyes, nasal passage, lungs, stress, etc.

Carrots, winter squashes (acorn & butternut), sweet potatoes, cantaloupe, apricots, spinach, kale, turnip greens, broccoli, red bell peppers, and other green leafy vegetables, tomatoes, yams Herb – Alfalfa, burdock, comfrey, dandelion, eyebright, okra pods, paprika, parsley, rosehip, watercress.

Vitamin B1 (Thiamin) – is a nutrient for the nerves and brain. Increases the use of body proteins, aids digestion, helps the red blood cells count, and enhances circulation, brain function, and carbohydrate metabolism. Helps prevent fluid retention (edema).

Brown rice & whole grains, bread, pasta, oatmeal, brewers and nutritional yeast, legumes, cereals, sunflower seeds, nuts, watermelon, raw wheat germ asparagus, broccoli, brussels sprouts, parsley, peanuts, peas, plums, raisins, rice bran, watercress Herb – alfalfa, brewer’s yeast, burdock root, catnip, cayenne, chamomile, chickweed, dandelion, eyebright, fennel, fenugreek, garlic, hops, nettle, oat straw, peppermint, red clover, red raspberry leaves, sage, spirulina, yarrow, yellowdock.

Riboflavin – B2 Vital for blood formation, growth, and metabolism.

Yeast, beans, cereals, whole grains, spinach, broccoli, wheat germ, mushrooms, almonds, asparagus, avocados, brewer’s yeast, brussels sprouts, currants, green leafy vegetables, nuts, sunflower seeds Herbs – alfalfa, burdock, chickweed, garlic, kelp, parsley

Vitamin B3 (Niacin) – aids the metabolism of carbohydrates (starches), fats, and protein. Useful for the nervous system, skin, circulation, cold feet and hands, digestion, sex hormones, mental illness, memory, and lowers cholesterol.

Legumes, brown rice, green leafy vegetables, potatoes, tomatoes, broccoli, carrots, nuts, peanuts, rice bran, sunflower seeds, whole wheat Herbs – alfalfa, burdock, catnip, cayenne, chickweed, garlic, fenugreek, mullein, nettle, parsley, peppermint, red raspberry leaves, red clover, rosehips, yellowdock.

Vitamin B6 – (Pyridoxine) aids the metabolism (utilization) of proteins and fats. It is useful for the nervous system, mental problems, skin dis-ease, arteriosclerosis, PMS, Carpal tunnel, teeth, fluid retention before menstruation, balancing minerals, enzymes, and pregnancy.

Whole grains, peanuts, nuts/legumes, soybeans, walnuts, bananas, watermelon, avocados, bananas, nutritional brewer’s yeast, broccoli, cabbage, cantaloupe, corn, green leafy vegetables, pecans, plantain, potatoes, rice bran, sunflower seeds, walnuts, wheat germ Herbs – alfalfa, catnip, oat straw

Vitamin B12 (Cyanocobalamin, Cobalt) –is useful for red blood cell growth and production, anemia, metabolism, and enzyme action. B-12 fortified non-dairy kinds of milk and cereals, vegan B-12 supplements. Bananas, brewer’s yeast, bee pollen, concord seeds, soybeans, wheat germ Herbs – alfalfa, bladderwrack, catnip, comfrey, dong quai, dulse, hops, kelp

Vitamin B13 (Orotic Acid) good for the reproduction of cells

Fermented foods. Fermented (rotten) foods ALL HERBS because they naturally rot in the intestines.

and Vitamin B13 (Pangamic Acid) helps the body use oxygen and regulates fat metabolism. Good for the nervous system, regulating cholesterol, and circulation.

Nuts, seeds, whole grains, brown rice Herbs – alfalfa, bladderwrack, catnip, comfrey, dong quai, dulse, hops, kelp

Vitamin C – (Ascorbic Acid is a fragment of Vitamin C) increases the health of glands, organs, teeth, protection against all diseases, infections, stomach disorders, toxins, skin, gums, and antibiotics.

Bell peppers, broccoli, tomatoes, strawberries, oranges/orange juice, grapefruit, brussels sprouts, cabbage, collard greens, turnip greens, spinach, potatoes, melon, berries, papayas, romaine lettuce, watercress, acerola cherries, asparagus, avocados, beet greens, citrus fruit, green peas, guavas, kiwi, lemons, limes, mango, mustard greens, onions, persimmons, rosehips, star fruit Herb - alfalfa, boneset, burdock root, catnip, cayenne, chickweed, coltsfoot, dandelion, elderberries, eyebright, fennel, fenugreek, hawthorn, hibiscus, hops, horseradish, horsetail, lobelia, marigold, mullein, nettle, oat straw, oregano, paprika, parsley, peppermint, pokeweed, red clover, red raspberry leaves, rosehips, shepherd’s purse, yarrow, yellow dock, watercress

Vitamin D – a nutrient for glands; absorption and utilization of minerals, bones, and teeth. Vital for growth, muscles, heart, thyroid, and normal blood clotting.

The most significant supply of vitamin D comes from sunlight exposure on the skin. 15 minutes a day of sun on your skin in the garden will activate what your physical body knows as a hormone. When eating the foods on the list that benefit the health of your body. The hormone will feed your penial gland and while you are resting will naturally help heal your body. Vitamin D-2 supplements are available, as well as Vitamin D fortified plant milk & cereals, fortified vegan products contain vitamin D-2 (ergocalciferol) as opposed to animal-derived Vitamin D-3 (cholecalciferol).

Dandelion greens, lettuce, oatmeal, sweet potatoes, watercress Herbs – alfalfa, horsetail, nettle, parsley

Vitamin E – a nutrient for tissue, sores; stabilizes energy, and reduces the need for oxygen, improves circulation, reduces blood pressure. Vital for lungs, PMS, skin, blood, heart, veins, arteries, sterility, impotency, menopause, and all diseases. Improves stamina, relaxes muscles, and reduces keloids and scarring from wounds.

Safflower/vegetable oils, sunflower seeds, raw wheat germ, nuts, peanuts, green leafy vegetables, whole wheat flour, whole grains, spinach, soybeans, sprouted seeds, sweet potatoes Herbs – alfalfa, dandelion, dong quail, flaxseed, kelp, oat straw, red raspberry leaves, rosehip, spirulina, watercress

Vitamin K – vital for blood clotting, liver, bone formation, bone loss, nervous system, and energy.

Green leafy greens, spinach, turnip greens, kale, parsley, brussels sprouts, broccoli, cauliflower, soybeans and soybean oil, cabbage, green tea, tomatoes, asparagus, green plants, oatmeal, rye, soybeans, wheat Herbs – alfalfa, kelp, nettle, oats straw, plantain, Sheppard’s purse

Vitamin F (fatty acid) – is essential for the heart, adrenal glands, skin, growth, cholesterol, and all mucous membranes.

Corn, sunflower seeds, soybeans. Also unrefined and unprocessed oil is made from the above foods. Herbs – burdock, orris, uva ursi, flaxseed, kelp, echinacea, dandelion

Vitamin T – is essential for blood, and cell production.

Sesame seeds, vegetable oils, brewer’s yeast Herbs - plantain

Vitamin U – assists in the healing of wounds.

Cabbage, white potatoes Herbs – Alfalfa

Vitamin L - a nutrient for cell production, and breastfeeding.

Lemon, buckwheat Herbs – alfalfa, rosemary

Vitamin G – is a nutrient for the nervous system.

Herbs – alfalfa, dandelion, kelp, capsicum, gotu kola, watercress

Vitamin P (rutin) is a vital nutrient for the stomach, liver, and hemorrhoids.

Lemon, buckwheat Herbs – rosehip, rue, paprika

And Bioflavonoids (Vitamin P) – assisting the building and strengthening of tissue and cells. Helps prevent hemorrhaging, vital for all injuries, infections, skin, and liver disease. Aids circulations lower cholesterol and reduce herpes.

All fresh fruits and vegetables emphasize apricots, black currants, buckwheat, cherries, citrus fruit, green peppers, prunes, strawberries Herbs – chervil, elderberries, hawthorn berry, horsetail, rosehips, shepherds’ purse.

Vitamin B4 – is classified as a protein (amino acid)

PABA (Para-amino Benzoic Acid) is a nutrient for skin, hair, growth, and production of cells.

Choline – assists in the production of cells, metabolism of fat (cellulite), and regulates the liver, gallbladder, and blood pressure (good for high blood pressure). A preventative for the hardening of arteries and kidneys aids nerves, memory, and brain function. Useful for Parkinson’s and Tardive Dyskinesia.

Brewer’s yeast, green leafy vegetables, lecithin, legumes, soybeans, wheat germ Herb – alfalfa, dandelion, kelp, parsley, wheat grass

Inositol – a vital nutrient for blood cholesterol, overweight, mental problems, hair and heart, metabolism of fats

Herb - alfalfa, dandelion, kelp, parsley, wheat grass

Minerals (mins)

Calcium

Broccoli, green leafy vegetables (such as kale, bok choy, collard, and turnip greens), tofu, blackstrap molasses, chickpeas, many beans, sesame seeds, sunflower seeds, almonds, flax seeds, Brazil nuts, dried figs, dried fruit

Iron

Green leafy vegetables & sea vegetables, legumes/beans, nuts & seeds, blackstrap molasses, dried fruit, watermelon, prune juice, spinach, cereals, whole grains

Magnesium

Brown rice, cooked spinach, beans/legumes, almonds/nuts, dried figs, broccoli, cooked oatmeal, wheat germ/bran, whole grains, green leafy vegetables, bananas, peanuts

Phosphorous

Pinto beans, cereal grains, almonds, nuts, dried beans, peas, lentils, peanuts, brown rice, avocados, spinach, many vegetables, yeast

Potassium

Raisins, bananas, raw and cooked spinach, potatoes, baked sweet potatoes, winter squash, raw cauliflower, avocados, kiwifruit, dried fruits, tomatoes, oranges, grapefruit, strawberries, honeydew melon, cantaloupe, dried apricots.

Zinc

Pumpkin seeds, whole grains/cereals, legumes, lentils, peas, soy foods, nuts, sunflower seeds, wheat germ, yeast, garbanzo beans, raw collard greens, spinach, corn

Selenium

Brazil nuts, whole grains, kidney beans (depending on the soil they have grown in), yeast.

Manganese

Brown rice & whole grains, cereal, cooked oatmeal, wheat germ, nuts, seeds, legumes, cooked spinach & kale, black beans, almonds, avocados, pineapples, strawberries

Molybdenum

Beans, bread, cereals, cooked spinach, strawberries

Chromium

Whole grains, nuts, broccoli, apples, peanuts, cooked spinach, mushrooms

Cooper

Nuts and seeds, whole grains, dried beans, mushrooms

Iodine

Iodine-rich Sea vegetables, kelp, and vegetables are grown in iodine-rich soil.

Remember, Ivriy American is not a doctor, this is for educational purposes only.  Please seek a professional and do your research.