Lose 5, 15, even 50 Pounds - FREE!… CLICK HERE NOW to find out more
Prasouda diet is tasty, heart healthy, brain healthy and approved*!

Prasouda Food Nutrition Facts

Nutrient and Vitamin Rich Prasouda Diet
Here is a short, general list of all the vitamins and nutrients your body will benefit from on the Prasouda diet.

Vitamin. A – Found in foods from animals in the vitamin A form. It exists as carotenoids in some fruits and vegetables where your body still has to convert it to vitamin A.

Also referred to as retinol – because of its role in vision (the eye retina). Very effective support for the immune system, bone development, muscle tissue, reproduction and growth.

Vitamin B1 (Thiamine) – Sunflower seeds and tuna. Navy, pinto, Lima and Black beans. Dried and green peas, flax and lentils. Thiamine is good for nerves and muscles, so if you feel tender in your muscles or ‘pins & needles’ you may be lacking. It also supports heart and energy levels.

Vitamin B2 (Riboflavin) – If your have cracking skin or sores around your mouth and pealing skin around your nose you might be low in vitamin B2. Found in Calf Liver, some types of mushrooms, spinach and milk. It is used by our bodies to protect cells from damaged caused my oxygen and facilitates cell energy production

Lose 5, 15, even 50 pounds Free!
Top Trainers Secrets

Vitamin B3 (Niacin) – Found in chicken, tuna, calf liver, turkey, salmon, halibut, lamb and some mushrooms. Its properties are known to assist in lowering cholesterol levels, help the body to process fats, and if you are finding you have a low appetite or easily getting skin infections, vitamin B3 is also good for cell process and regulating blood sugar.

Vitamin B5 (Pantothenic Acid) – This is the one that helps to metabolize fat into energy. Low B5 can be accompanied with weakness, tired, numbness. Found in Calf Liver, some mushrooms, yogurt, sweet potato, eggs and broccoli.

Vitamin B6 (Pyridoxine) – Tuna, chicken, turkey, potato’s and sun flower seeds. It supports many areas of your nervous system and if you are low in B6 you can even suffer confulsions or seizures. Other signs are anemia, fatigue and forms of dermatitis. This is because B6 also helps to prevent homocysteine from building up in the blood.

Vitamin B12 (Cyanocobalamin) – Calf liver rates highest in B12 followed by sardines and salmon. Other good sources are halibut, scallops and shrimp. Red meat sources are venison and beef. A good dairy source is yogurt. Vitamin B12 helps to prevent anemia by the role it plays in supporting the production of red blood cells. If you are suffering from depression, heart palpations or tingling/numbness of the feet you may be low on vitamin B12 as its job is also to help develop nerve cells.

Vitamin C – Among the top providers of this is Papaya, Bell Peppers, Broccoli, Brussels Sprouts and Oranges. Vitamin C lowers your risk of cancer, importantly regenerates vitamin E supplies, helps to absorb iron and reduces the number of colds and infections.

Vitamin D – From oily fish, made by our bodies when we are exposed to natural sunlight (UVB) and also found in some mushrooms and eggs. Known to optimize calcium and phosphorus metabolism. Reduce instances of type 2 diabetes, high blood pressure, heart failure and stroke. Great to prevent muscle weakness and osteoporosis by keeping bones strong. Improved immune system, alertness and has shown to even prevent cancer of the bladder, breast, colon, prostate, rectal and ovarian.

Vitamin E – Almonds, Sunflower seeds, Spinach, Swiss Chard, Asparagus, papaya, and Bell Peppers (to name a few). It helps to keep your skin from being damaged by the harmful UV rays. It has also been show to provide protection against Alzheimer’s and prostate cancer. It works as a defense against free radicals that can cause damage to your cells.

Vitamin K – Top performers are Kale, Collard Greens, Parsley, Turnip Greens, Mustard Greens, and Brussles Sprouts. This is another vitamin that helps your bones. It also works positively for normal blood clotting and against artery calcification. Studies have also shown positive results regarding prostate and liver cancers.

For one of the most complete books on vitamins and foods available on the planet (that I am aware of) is this book called World Healthiest Foods

Biotin – From swiss chard and it too helps with the products of fats for a healthy skin and energy for your nerve cells. Lack of coordination, muscle cramps and hair loss are a few of the signs of low Biotin.

Choline – Tired, can’t sleep? Choline keeps the ‘gates’ that waste leaves and nutrients enter your cells in good working order. Good food sources are calf liver, chicken, turkey, salmon, collard greens and cauliflower.

Folate – For the production of red blood cells and proper nerve function. It helps to prevent osteoporosis type fractures and different formes of dementia. Found in Lentils and calf liver. Pinto, garbanzo, navy and black beans.

Minerals in Prasouda diet foods

Calcium – Well known for keeping your bones healthy and strong. Assists in blood clotting and helps with muscles and nerves. Some signs of reduces calcium are numbness and tingling in the hands and feet as well as muscle pain and bone deformation. Calcium can be found in turnip,mystard and collard greens. Tofu, milk and yogurt as well as sesame seeds provide a good source.

Chromium – High blood pressure and high blood sugar levels can result from inadequate amounts of chromium. Food sources include romane lettuce, onions and tomatoes. Brewer’s yeast, oysters, whole grains and potatoes.

Copper – Without adequate amounts of copper your blood vessels can easily burst. Other symptoms are frequent infections, fatigue and loss of hair or skin color. Great sources of copper in your foods come from asparagus, some types of mushrooms, blackstrap molasses, cashews, calf’s liver and tempeh.

Iodine – Iodized salt is the most common place to get it – need only a little to help burn fat plus it is important or mental as well as physical growth

Iron – helps to distribute oxygen through your body and keeps your immune system function well. if you are feeling fatigues, weak, dizzy, depressed or losing your hair you may need more iron from such foods as asparagus, olives, spinach, venison, sou, Lima, and garbanzo beans, and lentils.

Magnesium – Strong bone formation, blood circulation and nerve and muscle control. The food sources are swiss chard, pumpkin seeds, spinach, halibut and cashews.

Manganese – Important for helping your body to utilize other nutrients like choline, ascorbic acid, thiamin and biotin. It keeps your bones healthy and assists in the promotion of a healthy functioning thryoid gland. Signs that you may need more magnesium in your dies can be a skin rash, high blood sugar, dizzy, and hearing loss. Food sources are mustard, collard and turnip greens. Pumpkin seeds. Cloves and maple syrup as well as spinach and pineapple.

Phosphorus – Comes from garlic, legumes, dairy, nuts, salmon and chicken. Bone and tooth development and heart and kidney functions.

Potassium – Helps to maintain acid/base and electrolyte balance which can cause heart problems. Other signs are muscle weakness and confusion. It also helps to reduce the risk of high blood pressure. Easily found in a variety of fruits and vegetables like Yams, soybeans, pinto and kidney beans.

Selenium – Brazil nuts, tuna, button mushroom, shrimp, salmon, barley and lamb. It protects your cells from free radicals and helps with thyroid hormone production. Reduced levels in your system can be indicated by change in hair colour, muscle weakness and whiter than normal nail beds.

Zinc – Your metabolic and immune system needs zinc. Low levels can cause loss of appetite and sense of smell or taste. Frequent bouts of colds and illness as well as depression can also be indicators. Food sources are red meats like calf liver, beef, venison and lamb. As well as oats, pumpkin and sesame seeds.

Trace Minerals

Boron – A trace mineral that promotes brain function and alertness. Also helps to metabolize sugars and fats. Comes from nuts, grains, grapes, apples and carrots.

Germanium – Broccoli, garlic, some variety of mushrooms, onions, and rhubarb. A trace mineral that assists the immune functions and aids in the flushing toxins out of the body.

Molybdenum – A trace mineral that is found in beans, grains, legumes and peas. Your body needs it for nitrogen metabolism.

Silicon – Helps in forming collagen for bones. A trace mineral found in alfalfa, brown rice, peppers, green leafy vegetables, and beets.

Sulfur – A trace mineral. Turnip, wheat germ, onions, garlic, kale, fish, cabbage and beans. Helps to disinfect the blood and protects the body from bacteria.

Vanadium – Used for the formation of teeth and bones and inhibits cholesterol. Assists in the utilization of insulin and reproduction. This trace mineral is found in snap beans, radishes, olives, fish and grains.

*please note this is just a very small and generalized list of what vitamins and minerals actually are and what good they can do.