31 research backed active ingredients
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12 Vitamins
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7 Minerals
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5 Bioflavonoids
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3 Amino acid
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2 Probiotics
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1 Carbocyclic Sugar
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1 Fatty substance
3 cups
Blueberries
3 cups
Flour
1 cup
Sugar
2 tbsp.
Salt
1½ cups
Butter
1 piece
pumpkin pie
54%DV
1/2 cup
spinach
64%DV
1 whole
sweet potato
156% DV
3 oz
beef liver
731%DV
1/2 cup
carrots
51%DV
Vitamin A
Health benefits: vitamin A play a role on cancer, age-related macular degeneration (AMD), and measles.
It is involved in immune function, vision, reproduction, and cellular communication.
3 cups
Blueberries
1 cup
Sugar
2 tbsp.
Salt
1½ cups
Butter
3 oz
pork chop
33% DV
1/2 cup
rice, white
117%
3 oz
trout
33% DV
3 oz
mussels
25% DV
1/2 cup
black beans
33% DV
Thiamin
Health benefits: thiamin does a role on diabetes, heart failure, and Alzheimer’s disease.
It (also known as Vitamin B1) plays a critical role in energy metabolism, and in the growth, development, and function of cells.
3 cups
Blueberries
3 cups
Flour
3 oz
beef liver
223% DV
1 cup
Sugar
1½ cups
Butter
1 cup
Oat
85% DV
3 oz
beef
31% DV
1 cup
milk
38% DV
3 oz
beef liver
223% DV
1 cup
yogurt
46% DV
Riboflavin
Health benefits: riboflavin play a role on migraine headaches and cancer.
It (also known as Vitamin B2) play major roles in energy production; cellular function, growth, and development; and metabolism of fats, drugs, and steroids.
3 cups
Blueberries
3 cups
Flour
3 oz
beef liver
93% DV
2 tbsp.
Salt
1½ cups
Butter
2 tbsp.
Salt
3 oz
beef liver
93% DV
1 cup
spaghetti sauce
64% DV
3 oz
salmon
54% DV
3 oz
tuna
54% DV
Niacin
Health benefits: nicotinic acid supplementation improves blood lipid profiles.
It is also known as Vitamin B3. Absorbed niacin in tissues are converted into two active forms, NAD and NADP. NAD and NADP are required in most metabolic redox processes in cells where substrates are oxidized or reduced.
3 cups
Flour
3 oz
beef liver
166% DV
1 cup
Sugar
2 tbsp.
Salt
1½ cups
Butter
1/2 cup pieces
Shitake mushrooms
52% DV
1/4 cup
sunflower seeds
48% DV
3 oz
chicken breast
26% DV
3 oz
tuna
24% DV
Pantothenic acid
Health benefits: it has a beneficial effect on hyperlipidemia independently of, and together with, eating a heart-healthy diet.
It (also known as vitamin B5) is an essential nutrient. It is essential for fatty acid synthesis and degradation.
3 cups
Blueberries
3 cups
Flour
1 cup
Chickpeas
65% DV
1 cup
Sugar
2 tbsp.
Salt
1½ cups
Butter
3 oz
Beef liver
53% DV
3 oz
Tuna
53% DV
3 oz
Salmon
35% DV
3 oz
Chicken breast
29% DV
Vitamin B6
Health benefits: low plasma vitamin B6 concentrations associated with an increased risk of certain kinds of cancer. Several studies have demonstrated an association between vitamin B6 and brain function in the elderly.
It performs a wide variety of functions and is extremely versatile, with involvement in enzyme reactions, mostly concerned with protein metabolism. Vitamin B6 also plays a role in cognitive development, glycogenolysis, immune function, and hemoglobin formation.
3 cups
Blueberries
3 cups
Flour
3 oz
Beef liver
103% DV
1 cup
Sugar
2 tbsp.
Salt
1½ cups
Butter
1 whole
egg
33% DV
3 oz
Salmon
17% DV
3 oz
Pork chop
13% DV
3 oz
Hamburger patty
13% DV
Biotin
Health benefits: biotin supplements are often promoted for hair, skin, and nail health.
It is also known as Vitamin B7, is an essential nutrient. This water-soluble vitamin is essential for the metabolism of fatty acids, glucose, and amino acids.
3 cups
Blueberries
3 cups
Flour
3 oz
Beef liver
54% DV
2 tbsp.
Salt
1½ cups
Butter
3 oz
Spinach
33% DV
1/2 cup
Cowpeas
26% DV
1/2 cup
Rice, white
22% DV
4 spear
Asparagus
22% DV
Folate
Health benefits: folate intake reduces the risk of some forms of cancer and supplementation with folic acid alone or in combination with other B-vitamins reduces the risk of stroke. Low folate status has been linked to depression and poor response to antidepressants.