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Prepare these whole foods in a soup or salad with no processed oils and other processed foods. Whole foods are better absorbed with a side dish of veggies pickled prepared with apple cider vinegar and tsp of brown sugar.  Adding lemon in most of your dishes also facilitate absorption from the Vitamin C in lemons.  There is no secret among our movie stars who have a nutritionist beside them. Only whole foods and drinking coconut water or healthy beverage an hour before a meal.

Eat iron-rich foods  and copper food sources with Vitamin C at noon and in the afternoon dinner, eat calcium rich foods with omega 3, magnesium, potassium and Vitamin B and C for your metabolism to help you burn fat. These are copper and iron rich foods eaten in moderation:

• 1) Beef liver. 3 oz: 14 mg (over 100% DV)
• 2) Sunflower seeds. ¼ cup: 0.63 mg (31% DV)
• 3) Lentils. 1 cup: 0.5mg (25% DV)
• 4) Almonds. ¼ cup: 0.4 mg (20% DV)
• 5) Dried apricots. 1 cup: 0.69mg (34% DV)
• 6) Dark chocolate. 1 square: 0.9 mg (45% DV)
• 7) Blackstrap molasses. …
• 8) Asparagus.

Some of the best sources of vitamin B6 are poultry, seafood, bananas, leafy green vegetables such as spinach, potatoes and fortified cereals. Your diet should include 1.3 milligrams of B-6 daily to support new red blood cell growth.

Chicken, turkey, salmon and other fish including canned tuna packed in water are all excellent natural sources of niacin. Fortified cereals, legumes, peanuts, pasta and whole wheat also supply varying amounts.

Animal foods are the only natural source of vitamin B12, but many products, including soy products and cereals, are fortified with B12 so it is widely available in the food supply. Other good natural sources include shellfish, such as clams, mussels and crab, fin fish and beef. You need only a small amount of B-12 — 2.4 micrograms daily. This B-12 will boost red blood cell production and support your nervous system.

Liver and egg yolks are the richest dietary sources of biotin — a nutrient needed for a healthy metabolism — but fortunately this B vitamin is well distributed throughout the food supply, so it is unlikely that anyone eating a balanced, varied diet will experience a deficiency. Salmon, pork and avocado are good sources; most fruits and vegetables contain a little biotin, as do cheeses and grain foods.

Yogurt and avocado are both excellent sources of pantothenic acid, a vitamin needed for enzyme function, but it is also available in a wide variety of foods such as legumes including lentils and split peas, sweet potatoes, mushrooms and broccoli. Consume 5 milligrams daily.

Magnesium Rich Foods
1. Spinach
2. Pumpkin seeds
3. Broccoli
4. Almonds
5. Black Beans
6. Kidney Beans
7. Avocado
8. Peas
9. Dark Chocolate
10. Banana
11. Cashews
12. Flaxseed
13. Black-eyed Peas
14. Pollock Atlantic Fish
15. Peanut butter

Potassium Rich Foods
1. Baked Potato with skin
2. Spinach
3. Baked Sweet Potatoes
4. White Beans
5. Lima Beans
6. Avocado
7. Squash
8. Tomatoes
9. Salmon
10. Apricots
11. Pomegranate
12. Coconut Water
13. Banana
14. Mustard Greens
15. Carrots
16. Walnuts
17. Halibut

Omega-3 Rich Foods
1. Mackerel
2. Salmon
3. Cod Liver Oil
4. Walnuts
5. Flaxseeds
6. Tuna
7. Anchovies
8. Egg Yolks
9. Spinach
10. Mustard Oil
11. Blueberries
12. Avocados
13. Broccoli
14. Lettuce
15. Strawberries