Found inside – Page 677List of foods to add in your diet: • Steamed sprouts 2 times a week • Green leafy vegetables 2 times a week • Lima beans, ... olive oil dressing—3 times a week • Two fresh fruits per day—Cut and eat with the fruit skin when possible.
Add salt, black pepper, cumin, and cayenne pepper; toss to coat. Food for hair growth: Oranges. Found inside – Page 68Try adding a handful of walnuts, almonds, sunflower seeds, or olives every day. ... Fat also increases satisfaction with food, tiding us over until it's time to eat again. It also improves our skin and reduces hair loss. It takes up to a year for noticeable hair growth, but there are ways to improve hair health. B vitamins like biotin and B5 are essential for hair and nails. The Best Vitamins, Supplements and Products for Healthier Hair . In extreme cases, almond ingestion could lead to anaphylaxis, which is a severe, potentially life-threatening allergic reaction. We include products we think are useful for our readers. What’s more, certain seeds like flaxseeds and chia seeds also provide omega-3 fatty acids. If you want maximum benefit take nuts in the morning especially almond will do lot of magic in your daily life.
Almond oil for Hair: Almond oil reduces hair loss and promotes hair growth. Research has shown that vitamin A promotes the production of sebum, which helps keep hair healthy. Fatty fish like salmon, herring and mackerel have nutrients that may promote hair growth.
Use a shampoo that’s mild and suited for your hair. Found inside – Page 208Garlic is also best when it is eaten raw. ... Daily consumption of Yerba Mate Tea is just enough natural MAOI to decrease the symptoms of hypothyroidism so it can indirectly aid hair growth. 12.) Nuts: Almonds, walnuts, pecans, ... If you continue to use this site we will assume that you are happy with it. Magnesium, vitamin E and zinc are absolutely needed for getting shiny and strong hairs. You should always store the almonds in air tight containers and in cool dark place. What Are the Benefits of Using Avocado Oil on Hair. averagely it may be 25-28. That’s more omega-3 fatty acids than half a fillet (178 grams) of salmon (16, 29). As almonds contain 90% of unsaturated fats, consumption of the dry fruit can never make your kid obese. Flaxseed oil, Flaxseeds, chia seeds, canola oil. Healthline Media does not provide medical advice, diagnosis, or treatment. Low iron levels may cause anemia, which has been linked to hair loss (10).
© 2005-2021 Healthline Media a Red Ventures Company. Health Benefits of Pumpkin and Pumpkin Seeds (Kaddoo), Nutritional Benefits of Watermelons on Your Body, Skin and Hair. One of the well-known and very unpopular side effects of these supplements may, however, be reason enough to take them at bedtime. Answer (1 of 8): From a flax seed consumer from 15 years and a super fan for flax seeds. ! Many other studies have also shown significant weight loss with almonds. The 5 Best Vitamins for Hair Growth (+3 Other Nutrients), How to Grow Hair Faster: 6 Tips for Growth, Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT. If you are ageing, eating a few almonds everyday can be seriously beneficial for your heart and overall health.
Often, high cholesterol leads to greater risks of cardiovascular diseases like heart attacks, strokes and brain hemorrhage. Almond oil for Nasya - Almond oil can be used as nasal drops. Today in this post, we are going to learn about the various benefits of eating almonds everyday. We will also learn about how to eat almonds for maximum benefits and how to select the best quality almonds. This mineral helps the red blood cells deliver oxygen to all cells in the body, including hair follicles (14). You can eat them raw, mix them in desserts and other foods, or make a paste. Almonds oil is considered to be the best for hair growth and I have experienced this myself.
Found inside – Page 11Bruce wanted to grow old and feel pain in his bones, see his hair thin out, and have trouble eating almonds because his teeth weren't strong enough anymore. That's what he considered a full life. He watched the news and believed tragedy ... Based on survival science, this book proposes not ordinary dietary changes but rather a radical yet surprisingly simple lifestyle overhaul. Almonds are rich source of magnesium, so eating almonds everyday may fulfill the daily need of magnesium in your body. 6. Seeds deliver a massive amount of nutrients with relatively few calories. The almond can make the hair follicles strong, thus preventing hair fall. 4. it will boost up your immunity, stamina after a hard heavy work. Walnuts. 1. It helps you deal with various health issues including brain function, high blood pressure, high blood sugar levels, inflammation, skin and hair related issues. Promotes a Healthy Heart: Almonds also increases metabolism, the body will work faster to burn the calories, and fat cells will not get accumulated in your muscles. The high nutritional value of almonds has made it a prominent natural source to cure many of the diseases. Eat more carrot, broccoli and leafy green vegetables for more vitamin A, which is important to healthy follicles and sebum. Human bodies need good bacteria for proper functioning of the organs. Sabja seeds have a lot of benefits which include the following: 1. how many almonds to eat per day for hair growth? This makes nuts an excellent and easy addition to your diet. Nuts for skin: Pistachios are best known for weight control . Omega-3 and omega-6 fatty acids: Fatty acids protect the skin against the sun damage that can prematurely age skin. Not sure if you have noted, but there are many hair oil brands that uses almonds. Like oysters, beans are a good source of zinc, which aids the hair growth and repair cycle. As a marine-source-derived supplement, omega-3s create the frequent side effect of recurring . In addition to being high in protein and nutrient-dense, the healthiest seeds are associated with several benefits, including increased weight loss, improved digestive health and better blood sugar control. Age: "At any given time, we have . Strawberries: Prevents Hair Loss. . Be it acne, blackheads or whiteheads, almonds can cure all the skin problems. The protein in meat aids growth and helps repair and strengthen hair follicles. Summary Meat is a great source of protein, which is essential for healthy, strong hair. (adsbygoogle = window.adsbygoogle || []).push({}); Copyright © 2021 | WordPress Theme by MH Themes. They also provide many other hair-healthy nutrients, including iron, biotin and folate (41). Found inside – Page 291time , and take it all out , one pill in the morning , and two at night : you may eat or drink any thing with these pills ... Oil of sweet almonds , or spirit of vinegar , is very good to rub the head with , if the hair grows thin . If you have made the almond paste or mask, then make sure to store the same in refrigerator.
They also provide a small amount of healthy omega-3 fatty acids. With The Pegan Diet's food-is-medicine approach, Mark Hyman explains how to take the best aspects of the paleo diet (good fats, limited refined carbs, limited sugar) and combine them with the vegan diet (lots and lots of fresh, healthy ... You can also apply almond oil on hair and it works equally. Magnesium is one of the most important minerals needed by the body. If you have continued low-protein intake, for upward of two to three months, you will start seeing signs of hair loss. It’s also a strong antioxidant, which can protect hair strands against oxidative stress. Additionally, it has other factors that may help speed up the rate of hair growth. Summary Berries are loaded with compounds like antioxidants and vitamins that may promote hair growth. EAT THIS! Almonds help in better circulation of blood in the body. For a head fullof healthy hair, the egg is probably one of your best friends. If you seriously want to reduce your weight, then eating a few almonds everyday, followed by regular cardio exercises will be highly beneficial. You can create amla paste for hair by combining it with other herbs that promote hair growth. This mineral helps support the hair growth and repair cycle. However, the research on spermidine and hair growth is fairly new, so more studies are needed before health experts can make recommendations on spermidine intake. Interestingly, your hair grows around 0.5 inches (1.25 cm) per month, and 6 inches (15 cm) per year. Roast in a 400 degree F oven for 10 minutes, until warm and toasty. Avocados are delicious, nutritious and a great source of healthy fats. However, it is achievable if you are consuming vitamin E rich foods along with almonds.
However, one of the unexpected benefits is that it can actually contribute to increased hair growth and health. Studies have shown that taking a zinc supplement can reverse the effects of hair loss caused by a zinc deficiency (34, 35). Choose the Best: Always go for raw, organic almonds or raw, organic (no salt added) almond butter. 8.
Almond flour is the very healthy ingredient that you can use for gluten-free baking purposes. 5. Fortunately, correcting a deficiency in any of these nutrients may help treat hair loss and promote the rate of hair growth.
13 of 22. Take walnut in night time. “In particular, it helps create healthy hair cells, leading to thicker, healthier hair.”. Or…. All rights reserved. Reach for Brazil nuts if your hair is prone to breakage or thinning. Eggs are also a great source of zinc, selenium and other hair-healthy nutrients. Almonds are rich in Vitamin D and magnesium which helps in hair growth. It contains a substance called proanthocyanidin that can fight the tumour cells. The usage of almonds can be traced back in the days of Indian civilizations and Ayurveda. And eating almonds help in the production of good bacteria like Lactobacillus and Bifidobacterium. You can eat them raw, mix them in desserts and other foods, or make a paste. Salmon is an excellent source of these beneficial fish oils. Almonds prevents any arteries from damage, it also prevents plaque formation. You can create amla paste for hair by combining it with other herbs that promote hair growth. According to USDAÂ a handful of almonds contain: Almonds are rich in antioxidants, so they can prevent the cells from oxidative damage and stress. You can eat smoked or grilled salmon. Sweet Potatoes: Sweet potatoes contain nutrients like beta carotene, vitamin-A and Vitamin C that promotes hair growth.. 5. Found inside – Page 58Almonds grow best where there are long hot summers and mild , but not warm , winters . Nut harvest is largest when rainfall during the season is low but the trees are properly cultivated and irrigated . Worldwide , the yearly production ... However, for the average individual eating around 14-15 soaked almonds, every day will go a long way in ensuring hair health and thickness. Berries are loaded with beneficial compounds and vitamins that may promote hair growth. People often call Almonds as 'Brain Food' for kids. Copper And Zinc. Folate is responsible for healthy cell growth. That’s why getting zinc from foods like oysters may be better than taking supplements, since foods provide zinc in small but healthy doses (36). Almond Butter Uses for Hair Growth: Almonds are known to stimulate hair growth. Nutrients like omega-3 fatty acids, vitamins B and E, and protein found in flaxseed can all affect your hair. Found insideThe taxi was going slow but when the destination came, the meter reading was quite high. The foreigner said, “Your taxi was very slow, ... “Grandpa , can you eat almonds” He said, “No child.” He again said “Can you eat apple. One serving of these nuts (about 16 to 18 nuts) contains 13 grams of fat and 5 grams of protein (MacMillan, 2015). Rich in alpha-linolenic acid, sabja seeds are known for their weight loss properties. Some essential oils can improve the health of your hair with very little risk of side effects. Including almonds, cashews, walnuts (and more) as well as seeds in your diet is a great way to help your hair, skin and nails. Found inside – Page 376One author recommends “eating almonds, and taking a rush broth, if the person feel uncomfortable after a meal of ... The fourth describes the crown of the horse, the “fat of which is sweet, and good to make the hair grow and the face to ... Almond oil for Nasya - Almond oil can be used as nasal drops. It can cause thyroid, sugar, heart problems, high blood pressure etc. Try to combine mixture of nuts to gain more nutritious. Which nuts are best for hair growth? Herbal and spice mixtures (anise, clove, ginger, cinnamon, lemon grass, etc) how many almonds to eat per day for hair growth? If you are tired of frizzy hair, then the almond oil is the solution. Nuts, particularly walnuts and seeds like linseed are great sources of omega-6 fats as well. Don’t chemically treat or bleach your hair.
Zinc is a mineral that helps support the hair growth and repair cycle (32). Test-tube studies have also shown that spermidine promotes human hair growth (44). Some people apply egg yolk to their scalp as a hair treatment. Massage the oil in a circular motion on the scalp. It also contains important minerals like manganese, calcium, iron, phosphorous and zinc. When you soak the almonds, it become softer and thus it becomes easy for our body to digest and absorb all the benefits it offers. Almond is extremely rich in healthy nutrients and vitamins which improves brain functioning, memory and increases your longevity. 2. Found inside – Page 293The fourth describes the crown of the horse , the “ fat of which is sweet , and good to make the hair grow , and the ... “ When eating horse - flesh do not eat the liver , ” is one of the former , given because of the absence of a gall ... This is because of its high content of fatty acids and proteins. Filtered, distilled, or ionized water ( avoid tap water) Drink vegetable juices. Oysters are one of the best food sources of zinc (31). Also, the body uses vitamin C to produce collagen, a protein that helps strengthen hair to prevent it from becoming brittle and breaking (8, 9). They are excellent sources of omega-3 fatty acids, which have been linked to hair growth. Almonds also contain 4.70 gram of water, this can prevent the body from dehydration. The dark brown skins of the almonds contain pro-biotic components which help in bile juice formation, detoxification and faster digestion. Summary Spinach is loaded with folate, iron, and vitamins A and C, which may promote hair growth. For example, omega-3 is necessary to help promote hair growth. Many people want stronger, healthier hair, especially as they age. Helps In Weight Loss. Brazil nuts are said to help keep your scalp healthy and therefore promote hair growth. In this article, we look at the best foods for hair growth, including eggs, fatty fish, and Brazil nuts, and why their . A few of the healthiest seeds include flax, hemp, pumpkin, poppy, sunflower, chia, sesame and pomegranate seeds, as well as quinoa and pine . One medium avocado (about 200 grams) provides 21% of your daily vitamin E needs (21). . On top of all these benefits, beans are highly versatile and inexpensive, which makes them an easy addition to the diet. Summary Soybeans are one of the best sources of spermidine, a compound that may prolong the active phase of hair growth. 7. Outlines a scientifically based nutrition and lifestyle program that bridges the gap between plant-based and high-protein programs, detailing three short-term transition phases and a long-term maintenance plan that covers disease prevention ... Adding a healthy dose of nuts to your diet will help reduce thinning and promote hair growth. Today in this post, we are going to learn about the various benefits of eating almonds everyday. There's only anecdotal proof that you can use castor oil for hair growth. Spinach is a healthy green vegetable that’s loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which may promote hair growth (11). For thicker hair, eat lots of cereals, leafy greens and nuts—all good for providing folic acid (vitamin B9). Found inside – Page 80“ Then I eat nuts , almonds and pecans , the two best nuts , I think , though the cocoanut furnishes me with a material ... My hair that was falling out at all times , is young and vigorous now , and the new hairs about my temples are ... Low levels and deficiencies lead to brittle nails and loss of hair. Some people take Biotin supplements to make their hair thicker, but you can get similar benefits by applying Almond oil to your hair as well.
The essential fatty acids present in the almonds can control the secretions of the oil from the sweat glands. If you start eating almonds daily, then it will strengthen your bones and teeth. You can add almonds in your oatmeal during breakfast. 2. Nuts and seeds. Eat just a handful or so for two .
Almond oil is dry in nature and not at all sticky. Summary Nuts are packed with nutrients like vitamin E, B vitamins, zinc and essential fatty acids, all of which may promote hair growth and are linked to many other health benefits. What’s more, they also provide a wide variety of B vitamins, zinc and essential fatty acids. Whole grains, nuts, seeds, legumes, green leafy vegetables, nutritional yeast, avocado, coconut, spirulina and sweet potatoes are foods containing them. However, there are only a few studies in this area, so more are needed. The selenium regulates the body to make up proteins which help to promote hair growth. If you want to enjoy thick shiny strands of hair, then eating almonds and applying almonds oil on your hair will certainly be beneficial. It helps you deal with various health issues including brain function, high blood pressure, high blood sugar levels, inflammation, skin and hair related issues. Biotin (vitamin B7) is important for cells inside your body. "Nuts, such as almonds or walnuts, and coconut oil are natural emollients for the skin and hair follicle and also moisturize the hair shaft, leaving it glossy," says Anna D Guanche, M.D., a . Compared to all other nuts, almonds are the most packed with nutrients and beneficial components. Although you can’t change factors like age and genetics, diet is one thing you have control over. Walnuts also have good fats that make you feel full for a long time. - 5 reasons to eat 4 soaked almonds in the morning every day! Almond butter when applied on the scalp and massaged, can penetrate into the hair follicles to strengthen them. High levels of testosterone are actually linked to hair loss, Bauman said. 2 drops of this oil can be administered to each nostril. Cashews for Weight Loss. These include vitamin E, zinc and selenium. However, flaxseeds provide a type of omega-3 fatty acid that is not used by the body as efficiently as the omega-3s found in fatty fish. Omega-3 fatty acids nourish the scalp and help dampen down inflammation which may trigger hair loss. Vitamin E present in the almonds prevents cell damage and also carcinogenic cell multiplication. For example, 1 cup (144 grams) of strawberries provides an impressive 141% of your daily vitamin C needs (7). This is one of the best uses of Walnuts. Studies suggest that almonds improve the digestive system by enhancing the bacterial activities in the intestines. So, gently massage almond oil on the scalp to nourish the hair follicles to make the hair stronger. “Biotin or Vitamin B7 is a coenzyme that provides energy to the body,” says Certified Nutritional Consultant Lori Kenyon Farley in an email. Hair loss can happen at any time of life for any number of reasons. This book explains why you haven't been able to lose the weight before, and empowers you with cognitive, behavioral, environmental, social and nutritional tools so you can finally reach your goal, and learn lifelong healthy habits to ... Almonds are loaded with healthy vitamins and minerals that are key to hair growth, including: Biotin , or vitamin B7, promotes hair growth and healthy hair follicles.
This is a highly reviewed natural vitamin full of growth-promoting ingredients like biotin, vitamin B, zinc, and folic acid, says Shah. For example, an ounce (28 grams) of almonds provides an impressive 37% of your daily vitamin E needs (26). How fast it grows depends on factors like age, health, genetics and diet. "By the time you're 15, it's the best head of hair you'll have for your entire life. 10 healthy reasons to eat more nuts. I am very happy to get this information, You shared a lot of instructions and tips they very nice and very useful to us. Discover the simple secret to permanent weight loss and optimal health, as seen on Dr. Oz. Fad diets come and go, but after more than two decades of success stories and media attention, The F-Factor Diet has stood the test of time. A deficiency in either of these nutrients has been linked to hair loss. If you think you’re lacking any of these nutrients, try adding some of the above foods to your diet.
The U.S. Department of Agriculture recommends that you eat between 5 and 6 1/2 ounce equivalents of protein foods each day, averaging between 46 and 56 . "Brazil nuts are a good dietary source of selenium, which is a powerful antioxidant which helps to keep our . Toss a combination of nuts—pecans, almonds, peanuts, and cashews—with chili powder, black pepper and a pinch of cayenne. If the secretion of oil is reduced, then the skin pores will be absent, dirt and pollution cannot enter the skin, and all the above mentioned skin problems can be cured and prevented. The almond oil is rich in Vitamin E, it will condition the hair follicles, without giving any greasy feel. In one study, people with hair loss experienced 34.5% more hair growth after taking a vitamin E supplement for eight months (22). If you are struggling with hair loss or thinning hair, brazil nuts are a key value . Nuts and Seeds for Omega-3 Fatty Acids Omega-3 fatty acids nourish the hair and support thickening. Controls blood sugar levels. A walnut is a good 'hair food' too. A trail mix of sweet and spicy nuts can be made according to the following recipe: Preheat oven to 350 degrees F (175 degrees C). Almonds are tasty and there are a number of benefits of eating almonds everyday.
The best hair growth foods should include almonds. Eat to Beat Disease isn't about what foods to avoid, but rather is a life-changing guide to the hundreds of healing foods to add to your meals that support the body's defense systems, including: Plums Cinnamon Jasmine tea Red wine and beer ... Almonds are also a good source for magnesium, calcium and healthy fats, which are important for skincare and haircare. Found insideOne author recommends “eating almonds, and taking a rush broth, if the person feel uncomfortable after a meal of ... The fourth describes the crown of the horse, the “fat of which is sweet, and good to make the hair grow and the face to ... A deficiency in these nutrients may result in hair loss. Almonds are rich in minerals like magnesium that helps your hair gain strength. Almond Butter Benefits For Hair: Here we enlisted top 2 Almond Butter Benefits for hair. A handful a day should do you, delivering all five of the benefits above in a convenient, tasty snack. We shed hair every day as part of our body's natural process. HUM Nutrition. According to the Office of Dietary Supplements, 11 mg a day is all you need. Read Also - Top 10 Curd Face Packs To Stay Beautiful Naturally Why Eat Curd For Losing Weight? Here are some of the quick and simple tricks to use almonds on skin, to get rid of common skin problems. Found inside – Page 85Oil of Sweet Almonds , or Spirit of Vinegar , is very good . to rub the Head with , if the Hair grows thin . ment . ... aspoti 25 for out di Hands put it ? et them a Den tais como A Powder that has restored Sight when almost loft . Let's have a look into them. Summary Fatty fish like salmon, herring and mackerel are great sources of omega-3 fatty acids, which have been linked to improved hair growth and density. Flaxseed can be good for your hair. A ¼ cup serving packs up to 9 grams of . Found inside – Page 376The fourth describes the crown of the horse , the " fat of which is sweet , and good to make the hair grow and the ... “ When eating horse - flesh do not eat the liver , ” is one of the former , given because of the absence of a gall ... Massage the oil in a circular motion on the scalp. Summary Beans are a great source of protein, iron, zinc and biotin, which are all essential for optimal hair health. Dose per day: For regular consumption, 5 almonds per day is a good dose. Almonds include several prior vitamins and minerals that are compulsory for hair growth and shine.
Try to avoid.
Keep coming! There are a number of benefits of eating almonds everyday, but did you know that you can use almonds and almond oil to make various types of mask and face packs to cure common skin issues? Biotin plays an important role in the health of your hair, skin, and nails, but can it really help with hair growth?
Found inside – Page 108Severe zinc deficiency in humans has been shown to produce baldness and scalp problems that were reversed when zinc was returned to the diet. Zinc has also been shown to stop hair turning gray. Zinc can be depleted by high stress levels ... Did you know that eating soaked walnuts can also make you lose weight? Shop for sunflower, flax, and chia seeds online. A 1-ounce (28-gram) serving of flaxseeds provides 6,388 mg of omega-3 fatty acids. In addition to their vitamin E content, Prevention notes that nuts are also high in omega-3 and omega-6 fatty acids which also reduce hair loss and improve growth. Complexe Énergisant Leave-in Treatment for Hair Vitality.
Eating almonds everyday is very beneficial for your health, skin and hair. Soy beans, tofu . In fact, some studies have shown vitamin E supplements are a viable treatment for male pattern balding.
Answer (1 of 6): 1. Babi the chief editor at bodyandbeans is a professional yoga instructor and a fitness freak. Strawberries are an excellent source of Vitamin C and it encourages iron absorption, while promoting hair growth. Your levels may be low if you're: Most people get . Nuts: Walnuts and almonds are excellent sources of nutrients, particularly biotin, B-vitamins, omega 3 and 6 fatty acids, plenty of protein and magnesium, all of which strengthen hair cuticles and nourish the scalp. (Editor's note: Wah!) Shrimp are popular shellfish rich in many nutrients that have the potential to promote hair growth. It gives a flat belly by helping people lose stubborn fat pockets around the abdomen and waist areas. Salmon. A deficiency in essential fatty acids has been linked to hair loss (25). Listed below are some of the most surprising benefits of almonds for hair. LDL cholesterol or bad cholesterol is harmful for the body. With the NutraMilk, you can enjoy 2 tablespoons of homemade almond butter or make fresh almond milk.
Try the Larabar Uber Mixed Roasted Nut Bar, which incoporates many of our best nuts to eat for weight loss. Almond, mixed with honey and yogurt can be a great to remove the impurities and the dead skin cells. Found insideGinger: It is used to treat nausea, diarrhoea, upper respiratory infections, hair loss, and burns—among other ailments ... It's also a good source of protein, and because it's at least 90 percent water, it fills you up, so you eat less. 3. Almond Oil contains Biotin, and massaging your hair with almond oil is an effective way to provide your hair with a healthy dose of Biotin to promote hair growth and reduce hair thinning.
Found inside – Page 112Vitamin Where to get it What can happen if you don't eat enough C Fresh food, including oranges and other You get scurvy. ... When you get scurvy, your hair curls, you bruise easily, your wounds stop healing, your teeth get loose, ... It is good for hair, skin, dandruff, eczema etc. Almonds can cure many diseases naturally, and we are going to look at some of the amazing benefits of eating almonds everyday. Nuts: Walnuts and almonds are excellent sources of nutrients, particularly biotin, B-vitamins, omega 3 and 6 fatty acids, plenty of protein and magnesium, all of which strengthen hair cuticles and nourish the scalp. belchonockGetty Images.
Roasted nuts and seeds are . There have been cases where the overuse of . Here are some reasons to eat 4 soaked almonds in the morning. The brown skin of the almonds contains highest percentages of antioxidants, so it is better to have the almonds with intact skin. You are one in "MELON" (million), so don't let the charm fade away,,, Eat watermelon all the day!! By the time you're 37, 40, there's a marked changed. By the time you're 30 there will be a significant change in your hair, but not one you may have clicked into mentally.
Walnuts are a good source of calcium, potassium, iron copper, and zinc.
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