A good source for Folate. Which is needed in the bone marrow to make red and white blood cells, make DNA and RNA,

and turns carbohydrates into energy.

Not enough can cause fatigue, gray hair, mouth

sores, poor growth, and a swollen tongue.

Too much can cause seizures, insomnia, or cause progression of cancer

RDA: 400 micrograms

is for Asparagus

A good source for Vitamin E, which is an antioxidant that prevents free radical damage. After ingestion it is absorbed

into the small intestine.

Not enough can cause muscle pain, tremors, poor

balance, visual difficulties, and loss of deep tendon reflexes.

Too much can cause bleeding in the brain or a stroke.

RDA: 1000 micrograms

is for Butternut Squash

A good source of Beta Carotene, which is an antioxidant that helps with the immune system, and can lower the risk

of cancer and heart disease. The body converts beta

carotene into vitamin A.

Not enough can cause impaired vision, dry eyes, and

pale skin.

Too much can cause loose stools, joint pain, headache, and bruising or yellowing skin.

There is no specific recommendation for the RDA

is for Carrot

A good source of Thiamin, which is essential for the metabloism of carbohydrates, and neural function. The body

changes it into thiamin pyrophosphate, then sends

it to the liver and body cells.

Not enough can cause numbness in thr hands and feet, mental confusion, uncoordinated gate.

Too much is a rare occurance because excess is voided out of the body in the urine.

RDA: 1.1mg

is for Dandelion

A good source of Vitamin B12, which supports blood cells and nerve health. It is a coenzyme involved in the metabolism

of amino acids and folate. and is involved in DNA

synthesis.

 Not enough can cause damage to the nervous system, numbness in the extremities and dementia.

Too much has no adverse effect.

RDA: 2.4mg

is for Eggs

A good source of Calcium, which contributes to the hardness of bones and teeth. it is also needed for the proper

function of the heart, nerves, and muscles. Calcium

combines with posphorus and protiens to form bones.

Not enough will cause osteoporosis in adults and rickets in children.

Too much can cause kidney stones and constipation.

RDA: 1,000mg

is for Figs

A good source for Vitamin C, which is important for making skin, tendons, ligaments, and blood vessels. It is responsible

for maintaining iron and copper ions so they can

function correctly during hormone synthesis.

Not enough will cause scurvy, bleeding, and slow down the ability to heal.

Too much can cause liver disease, skin discolorization, arthritis, and heart irregularities.

RDA: 90mg

is for Guava

A good source for Manganese, which is needed for many vital functions, including bone development, immune system

defense, and nutrient absorption. Manganese combines

with calcium , zinc, and copper to prevent bone loss.

Not enough will cause osteoporosis, anemia, low immunity, infertility or impaired reporductive abilities.

Too much is extreamly rare

RDA: 1.8mg

is for Hazelnut

A good source of Iodine, which is essential for normal thyroid function and metabolism. Iodine contributes to the

transduction cascade through the membrane receptors

and regulates gene expression.

Not enough will cause an enlarged thyroid gland (Goiter) or hypothyroidism.

Too much can cause a burning of the mouth, throat and stomach, nausea, vomiting, diarrhea, or coma

RDA: 320 microgram

is for Iodized Sea Salt

A good source for Copper, which is essential for making red blood cells, supporting the immune system and for iron

absorption. Copper oxidizes iron before it is added

into the hemoglobin.

Not enough will cause impaired immunities, altered pulmonary function, and anemia.

Too much can cause Wilson's Disease in extreamly rare cases.

RDA: 900 micrograms

is for Jalapeno

A good source of Vitamin K, which is essential for blood clot formation. It is absorbed in the small intestine and

taken to the liver, then incorporated in lipoprotiens.

Not enough will lead to easy bruising, blood

in urine, and heavy mensturation.

Too much is extreamly rare because excess is usually voided through urine, bile, or feces.

RDA: 90 micrograms

is for Kale

A good source of Omega 3 fatty acids, which prevent Plaque buildup and blood clots. A lot of it is needed in the brain

and retina, also is part of the structure in a

cell membrane.

Not enough will cause brittle nails, night blindness, disorientation, and depression.

Too much will disrupt clotting blood formation. supplements can cause nausea and loose stool.

RDA: 1 Tbsp

is for Leek

A good source for Sodium, which maintains fluid balance. Also

contributes to nerve impulse transmission and

muscle contraction. the kidneys retain sodium in

order to retain water.

Not enough will cause headache, confusion, fatigue and irritability. As well as muscle cramps and spasms.

Too much can contribute to high blood pressure, and fluid

build-up in a person with heart, liver, or kidney disease.

RDA: 3.34mg/ml

is for Milk

A good source for Zinc, which contributes to growth, repair, and production of hormones. Zinc also acts as an

anti-inflammatory, and has significant thereputic

uses.

Not enough can cause male infertility and weight loss. Also longer healing times and loss of smell and/or taste.

Too much can cause nausea, diarrhea, vomiting, and give a metalic taste in the mouth.

RDA: 8mg

is for Nasturtium

A good source for Vitamin D, which helps prevent osteoporosis, rheumatoid arthritis, high blood pressure,

depression, and some cancers. Vitamin D controls

the absorption and release of calcium and

phosphorus from the bone into the blood.

Not enough may cause rickets in children, and

osteoprorsis in adults.

Too much may cause confusion, kidney stones, weakness, and calcium deposits in the lungs and heart.

RDA: 15 micrograms

is for Orange Juice

A good source for Niacin, which is essential for making energy out of food. It also supports the digestive system,

skin, and nerves. Niacin contributes to breaking

down sugars and oxidizing fatty acids for energy.

Not enough may cause the "Four D's" Dermatitis, Dementia, Diarrhea, and Death. May also cause discolored skin when in the sun.

Too much may cause numbness in hands and feet, dark urine, diarrhea, vomiting, nausea, and dark colored urine.

RDA: 14mg

is for Peanuts