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8 If we say that we have no sin, we deceive ourselves, and the truth is not in us.9 If we confess our sins, He is faithful and just to forgive us our sins and to cleanse us from all unrighteousness. 10 If we say that we have not sinned, we make Him a liar, and His word is not in us. 1 John 1:8-10




Nutrients







Antioxidants

Small red beansPinto beansBlueberriesCranberriesArtichoke heartsBlackberrie
RaspberriesStrawberriesRed applesPecansRusset PotatoWalnuts
AvocadoGreen PearsClovesHazelnutsCinnamonRaisins 
Blackeyed peasOregano, 
Yellow bell pepper, 
Tumeric, 
Almonds
Sweet potato

vitamin

Beta-carotene

Carrot juicePumpkinSweet potatoSpinachCarrotsCollards
KaleTurnipBeet greensWinter squashCantaloupeBroccoli.


Calcium


vitamin
CollardsRhubarbYogurtSardinesMilkSpinach
SoybeansCheddar cheeseWhite beans 
SalmonAlmonds

Fibers

Navy beansKidney beansPinto beansBlack beansWheat flourOat bran
DatesLima beansRaspberriesSoybeansLentilsCornmeal
Green peasCereal 
BulgurMixed vegetablesSoybeans 
Chickpeas
SpinachBrussels sprouts 
Spaghetti 
Pearled barley 
Winter squash
Oat bran 
RaisinsPear 
Sweet potato 
Carrots cooked 
Potato with skin



Folic Acid


spinachgreen peas
orangescantaloupe
vitamin


Iron

Clams Soybeans
Baked beans 
Cream of wheat 
White Beans 
Dried apricots 
Lentils 
Spinach 
LiverOysters 
Kidney beansPumpkin seeds 
Branflakes
Turkey 
Blackstrap molasses 
Beef 
ShrimpLight tuna

Isoflavones


Soy flour 
Soybeans
Soybean flakes
Soy protein
Natto
Tempeh
Tofu
Soy milk
Soy cheese
Split peas




Lycopene

Tomatoes
Pasta sauce
Vegetable juice cocktail
Tomato juice
Watermelon
Beef noodle soup
Pink grapefruit





vitamin



Magnesium

Buckwheat flour
Bulgur
Oat bran
Chocolate
Halibut
Wheat flour
Spinach
Barley
Cornmeal
Pumpkin seed
Figs
Navy beans
Pinto beans
Almonds
Wheat germ




Omega-3 fatty acids

Flaxseed oil
Walnuts
Trout
Herring
Salmon
Anchovies
Tuna
Sablefish
Sardines
Mackerel
Herring
Canola
Swordfish
Rapeseed oil




Potasium

Beet greens
White beans
Dates
Tomatoes
Raisins
Potato
Soybeans
Lima beans
Halibut
Winter squash
Banana
Pasta sauce


Selenium

Brazil nuts
Mixed nuts
Chicken giblets
Wheat flour
Tuna salad
Pearled barley
Orange
Halibut
Flounder
Rockfish
Light tuna
Swordfish

Vitamin B6

Chickpeas
Bran cereal
Tuna
Beef liver
Turkey giblets
Rice
Potatoes
Chestnuts
Buckwheat flour
Turkey meat
Halibut
Bananas
Dried plums
Beef





Vitamin B12

vitamin



Clams
Beef liver
Turkey giblets
Oysters
Chicken giblets
King crab
Salmon
Sardines
Rainbow trout





Vitamin C

Papaya
Orange juice
Pineapple
Grapefruit juice
Cranberry juice
Broccoli
Strawberries
Brussels sprouts
kiwifruit
Cantaloupe
Pineapple
Kale
Vitamin D

Salmon
Sardines
Milk
Margarine
Egg yolk

Vitamin E

Wheat germ oil
Sunflower seeds/oil
Almonds
Turnip greens
Hazelnuts
Spinach
Soy milk
Canola oil
Avocado 
Wheat germ



Vitamin K

kale
Collards
Spinach
Turnip greens
Beet greens
Mustard greens
Brussels sprouts
Broccoli
Onion
Lettuce
Parsley

vitamin


Zinc

Oysters
Crab
Beef
Duck
Ground beef
Beef liver
Baked beans
Wheat germ
Lentils
Pork




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