Vitamin A

liver, butter, sour cream, egg yolk, fish Oil, Green leaf vegetables, carrot, sweet potato, pumpkin, cabbage , cabbage, spinach

Vitamin C

Citrus fruit (and fruit in general) Tomatoes, Green leaf vegetables, liver.

Vitamin E

Wheat sprouts, Soya, corn oil (cold pressed oils) broccoli, sprouts in general, Whole cereals, eggs. Spinach, Green leaf vegetables.

Superoxide Dismutase

Superoxide Dismutases (SOD) are a class of enzymes that catalyse the dismutation of Superoxide into oxygen and hydrogen Peroxide. As such, they are important in all anti-oxidant defence in nearly all cells exposed to oxygen.

There are three major families of super- oxide dismutase, depending on the metal co- factor: Copper and Zinc Iron , Manganese and Nickel. For the body to build these enzymes it Needs the flowing metals

Copper

Whole cereals, Green Leaf Vegetables, dry Beer yeast, molasses, and mushrooms. Nuts, Legumes, buckwheat.

Zinc

An anti oxidant in itself and in the table Below

Iron

Vegetables and dry spices, dry beer yeast, Whole Sesame seeds. Whole cereals, Molasses, mushrooms, Soya flour,

dried legumes (Chick Peas, Broad Beans, Lubia Beans).

Cashew nuts, pine nuts, almonds, chicken Meat, (Especially internal organs), Green Leaf Vegetables.

Magnesium

dry spices, dry beer yeast, molasses, Soya, Flour, buckwheat, legumes especially lubia Bean. Whole cereals, millet, oatmeal, corn flour, dry onion. Most vegetables Especially with dark green color, fruits- figs, apples and citrus.

Nickel

Is needed in small amounts only and exists in most vegetables.

Flavonoids

Flavonoids are most commonly known for their antioxidant activity, it is now known that the health benefits they provide against cancer and heart Disease are the result of other mechanisms. Flavonoids are also commonly referred to as Bioflavonoids. In nature they can be found mostly in Medical herbs, spices, fruits and Vegetables. Usually food that is rich with them is rich with Vitamin C too. Can found in – white skin of citrus, apricot, strawberry, cherry, rose hops, Kasha, Red Pepper, blueberry tomato papaya.

Important flavonoids groups Are: Quercetin, Pycnogenol and Polyphenols

Quercetin

White skin of citrus, apple, onion, parsley Tea, red wine.

Pycnogenol

Maritime pine tree bark, grape seed oil (Cold Pressed)

Polyphenols

Green tea,, Red wine, Olive Oil (Cold Pressed) Dark Chocolate , preferably 99% pure cocoa. Also can be found in skin of some fruits like grapes, orange and apple.

Vitamin A Carotenoid

Vitamin A from animal sources – fish Especially fish liver, butter, Cream cheese, egg yolk.

From vegetable sources - Carrot, parsley, cabbage, spinach, red Pepper, mallow, pumpkin, persimmon, mango, Apricot, orange, guava, melon, green beans. corn, bamiah(okra), fresh lentil Soya beans, hazelnut, whole wheat oil of wheat sprout, Whole wheat

Beta- Carotene

In orange and yellow fruits and vegetables and in orange and yellow lentils.

Lutein & Zeaxanthin

It is the yellow colour in fruits and green vegetables (the colour of them is usually Green since the chlorophyl colour Dominates. Found In passionflower, green zucchini. Cabbage, lettuce, broccoli, spinach, beet leaves, Rocket, (and in other baby leaves in general), spring onion. Chives, cucumber, Brussels Sprouts, Chinese cabbage, Green Pepper, (also in the hot chillis) green Beans (string beans) peas, asparagus, bamiah(okra), broad beans (green) green apple, Sprouts, fennel, *1 egg yolk. Paprika weed

*1 The amount of Lutein in egg yolk is low but bioavailability is very high compared with Other sources

In order to increase bioavailability of Lutein in spinach or any other vegetable Source it is recommended to add a small Quantity of cold pressed extra virgin olive oil