teach me to heal myself


Nutritional Foods

Reference #: 1,200
Submit Date: 23 Sep 2007
Browse Category: cure all
Author: none
Email Address: none
Treatment used: none
You can buy this remedy at: health food store
Remedy will cost you: unknown
Country of Remedy: USA
Remedy Source: folklore
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Dosage Info:
Typical Dosage: unknown
Dosage should be related to weight: unknown
Dosages used in clinical trials are significant: unknown
Maximum dosages in relation to side effects and serious side effects: unknown
Other foods/nutrients/medications that can affect absorption or utilization: unknown
Foods that provide the nutrient recommended as a remedy (or reference giving same): unknown

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Browse: cure all

Nutritional Foods

Remedy Description

Sources: U.S. Department of Agriculture Handbook 8;The Vitamin E Fact BoohSome heavily fortified breakfast

cereals, designed to provide most or all of the RDAS, have been omit-ted from this ranking.

The Nutrition Top Ten


Here's a handy chart to fill you in on the richest food sources of vitamins C, A, and E, folic acid, calcium,

iron, and fiber. This chart simply lists the top ten foods for each item. Granted, no one sitting down for

a meal eats 3 1/2 ounces-nearly a quarter pound-of Parmesan cheese (highest in calcium) or parsley

(rich in vitamin C, vitamin A, and iron). But as you consider the health benefits of each food on the lists,

keep this point in mind: Alittle goes a longway. The RDA (recommended dietary allowance) figure

shows you the minimum to aim for daily.




Brussels sprouts

Lima beans





Sweet potatoes



RDA: 60 milligrams

mg per 3 1/2 ounces

Red bell peppers 190

Parsley 33

Kiwi fruit 98

Broccoli 93

Green bell peppers 89

Brussels sprouts 62

Edible-pod peas 60

Strawberries 57

Red cabbage 57

Oranges 53


RDA: 180-200 micrograms

mg per 3 1/2 ounces

Fortified breakfast cereal 353

Wheat germ, toasted 352

Spinach 194

Lentils, cooked 181

bgbeans, cooked 172

Peanuts, dry-roasted 145

Romaine lettuce 136

Peanut butter 92

Hummus (garbanzo puree) 65

Peas 59


RDA: 4,000-5,000 international units

I U per 3 1/2 ounces

Carrots 28,129

Pumpkin, canned 22,056

Sweet potatoes 20,063

Red chile pepper 10,750

Apricots, dried 7,240

Spinach 6,715

Red bell peppers 5,700

Parsley 5,200

Watercress 4,700

Squash 4,060


RDA: 800 milligrams

mg per 3 1/2 ounces

Parmesan cheese 1,376

Mozzarella cheese, part skim 646

Ricotta cheese, part skim 272

Almonds 266

Tofa 250

Salmon, canned, with bones 213

Plain low-fat yogurt 183

Collard greens 156

Orange juice with added calcium 131

Skim milk 123


RDA: 12-15 international units

IU per 3 1/2 ounces

Wheat germ oil 178

Sunflower seeds 74 .

Vegetable oils 12-73

Almonds 41

Margarine 19

Wheat germ 17

Peanuts, dry-roasted 11

Peanut butter 9

Butter 3

Asparagus 3


RDA: 10-15 milligrams

mg per 3 1/2 ounces

Clams 14-28

Fortified breakfast cereal 12-28

Tofu,firm 10

Liver 7

Oysters 4-12

Cashews, dry-roasted 6

Parsley 6

Apricots, dried 5

Lean beef 4

Spinach 3


Suggested daily total: 20-35 grams

Grams per 3 1/2 ounces

High-fiber breakfast cereal 35-46

Bran flakes 18

Rye crisp crackers 16

Popcorn, air-popped 15

Wheat germ, toasted 13

Granola 11

High-fiber bread 11

Pinto beans, cooked 10

Mixed nuts 9

Whole-wheat bread 9

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