GREEN SALAD

List of Ingredients

• 1 head romaine lettuce
• 1 cucumber, peeled and sliced
• 2 to 3 plum tomatoes, cored and cut into small wedges
• 1 small red onion, sliced thin
• Olive oil and red wine vinegar, to taste
• Salt and pepper 

 Tear the lettuce leaves into small pieces and transfer them to a large salad bowl. Add the cucumber(small pieces), tomatoes(small pieces), and onion(small pieces). Sprinkle with the oil, vinegar, and salt and pepper, and toss to combine.

Enjoy

Vitamin B 12

Vitamin B₁₂, vitamin B12 or vitamin B-12, also called cobalamin, is a water-soluble vitamin with a key role in the normal functioning of the brain and nervous system, and for the formation of blood. It is one of the eight B vitamins. It is normally involved in the metabolism of every cell of the human body, especially affecting DNA synthesis and regulation, but also fatty acid synthesis and energy production. Neither fungi, plants nor animals are capable of producing vitamin B₁₂. Only bacteria and archaea have the enzymes required for its synthesis, although many foods are a natural source of B₁₂ because of bacterial symbiosis. The vitamin is the largest and most structurally complicated vitamin and can be produced industrially only through bacterial fermentation-synthesis.

Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products. Vitamin B12 is generally not present in plant foods, but fortified breakfast cereals are a readily available source of vitamin B12 with high bioavailability for vegetarians  Some nutritional yeast products also contain vitamin B12. Fortified foods vary in formulation, so it is important to read product labels to determine which added nutrients they contain.

Vitamin B₁₂ deficiency can potentially cause severe and irreversible damage, especially to the brain and nervous system. At levels only slightly lower than normal, a range of symptoms such as fatigue, depression, and poor memory may be experienced.

Vitamin B₁₂ deficiency can also cause symptoms of mania and psychosis. Vitamin B₁₂ deficiency can be caused by the metabolic disorder pernicious anemia.

1. Clams, Oysters, and Mussels 
2. Liver 
3.  Caviar (Fish Eggs) 
4. Octopus
5.  fish 
6. lamb
7.  cheese

Contains Vitamin B12

Iodine

Iodine is an essential trace mineral crucial in the functioning of the thyroid gland, an organ that stores the minerals needed for the synthesis of our thyroid hormones. It is important to get adequate amounts of iodine in your diet to ensure the proper functioning of the this vital gland which controls much of our metabolism, detoxification, growth and development.Research has shown that a lack of iodine foods in your diet may lead to enlargement of the thyroid gland, lethargy, fatigue, weakness of the immune system, slow metabolism, autism, weight gain and possibly even mental states such as anxiety and depression.

The sources of iodine are

Yogurt15458.1%

Milk12239%

Eggs7818%

Strawberries468.6%

Cheese726.7%

List of Alkaline Foods

• Bananas Chocolate
• Figs
• Mineral water
• Orange juice
• Potatoes
• Spinach
• Watermelon
• Dandelion Greens  
• Fruits Apple 
• Almond

 

Food Rich in Iron

food Source	Serving Size (oz.)	Iron (mg)
Soybeans mature boiled	½ cup	4.4
Lentil Cooked	½ cup	3.3
Red Kidney Beans boiled	½ cup	2.6
Garbanzo Beans boiled	½ cup	2.4
Cowpeas cooked	½ cup	2.2
Baked beans, canned	½ cup	2.0
Mung Beans. boiled	½ cup	1.41
Tofu firm	½ cup	1.8
Spinach, cooked	½ cup	3.2
Potato baked with skin	1 medium	2.8
Soybeans green cooked	½ cup	2.2
Lima Beans	½ cup	1.8
Spinach, raw	1 cup	1.5
Peas, frozen and prepared	½ cup	1.3
Green Peas cooked	½ cup	1.2
Broccoli, raw	1 stalk	1.1
Black-eyed peas cooked	½ cup	0.9
Broccoli, cooked	½ cup	0.6
Rice, white enriched, cooked	1 cup	1.8
Bread whole wheat	2 Slices	1.7
Rice, brown, cooked	1 cup	1.0
Roti whole-grain wheat	made with 1/5 cup flour	0.93
Bread White	2 Slices	1.4
Pumpkin seeds roasted	1 oz	4.2
Figs dried	5 each	2.1
Apricots, dried, med.-size	10 each	1.7
Dates	10 each	1.6
Prune juice	½ cup	1.5
Raisins, Seedless Packed	½ cup	1.5
Almonds, raw	10 - 12 each	0.7