How to save money on your pet?

Hey guys,

Owning a pet is a great experience but also an expensive one between visits to the veterinarian and purchasing pet care products. Those furry little piles of love can hit your wallet hard, having a pet can cost so much money which is sure to put pressure on your family's budget.

Your pet doesn’t need fancy toys and accessories, just the basics of pet care are costly enough, as long as your furry friend gets plenty of exercise, food, water, and attention. Whether you have a dog, cat, or another type of animal in your care, you can always find ways to reduce expenses without jeopardizing care.

Here are 5 categories of everyday pet care to save money on.

1. Adopt

Adopting your pet from the pound or an animal shelter not only saves money, it also means you are helping an animal that needs a home.

I know many people who are against adopting from shelters due to the fact you know almost nothing about the dog’s past or heritage but when you’re on a Spending Fast or just monitoring your spending, adoption is an excellent route to go.

Please check this article about Ten Reasons to Adopt a Pet.

2. Health care

Annual preventive healthcare exams and regular preventive care – such as vaccinations, heartworm testing, fecal parasite exams, dental evaluation and others, save pets’ lives by ensuring they’re healthy.  They can also save pet owners money by reducing or eliminating the risk of health problems that can be more expensive to treat.

Before just going to the vet that is closest to your house, call around and compare pricing. I have found from experience that they can range as much as $20 in their visit fees.

Save money on your pet’s health care by ensuring that your pet does not become obese. obesity in pets can lead to several health problems — including diabetes, arthritis, and cancer, to name just a few. Those are costly health issues to treat.

Save money on a dog walker by walking your dog yourself.
C’mon admit it… you need the exercise as much as your dog does! Who doesn’t?

3. Food

Buy in Bulk. When you see sales, stock up on products you definitely know your pet will use. Visit warehouses and stores to find good deals on large quantities of items your pet loves.

Please check this article about Saving Money On Your Pets: Dog Food Tips And How To Save Money.

Feed them homemade meals. Please check the following articles:

Easy Home-Prepared Dog Food
Home Cooking: The Alternative to Pet Foods
Homemade Cat Food and Raw Cat Food 
Home Prepared Diets for Dogs & Cats

Dog treats aren’t too terribly expensive but why pay anything for them when you can make them in your own kitchen! Not only will you save money but you will also be providing your dog with a healthier option. Which could later save on vet bills.

Pet Treat Recipes
6 Recipes for Homemade Dog Treats
4 DIY Cat Treat Recipes
Chewy Cat Treats for Cats

4. Entertainment

 Toys:

You only need 5 to 10 dog toys total, because dogs always gravitate to their favorites. Once you find the type of toy your dog prefers, simply replace that one with a similar or identical one each time it wears out. Choose the most indestructible dog toys possible, and don’t give your dog access to all of his toys all the time. Instead, always keep some hidden away. Then, rotate your dog’s toys every week or so. That way, they’ll always seem “new” to him when they’re re-introduced.

You can always make your own, check DIY Cat Toys.
37 Homemade Dog Toys Made by DIY Pet Owners
How to make pet toys
How to make scratching posts

Accessories:

Save money on dog collars and leashes by resisting impulse buys and sticking to the highest-quality, most-durable leashes and collars that will last for years. Truth is, all you really need is a simple pet collar that is easy to clean and not too expensive to replace. Here are some DIY ideas:

10 Easy DIY Dog Collars
How to make pet collars & leashes
12 Fun and Easy DIY Pet Accessories
How to make pet beds
How to make pet clothes

 5. Grooming

It may take a little practice but if you love your pet and you want to save a few bucks through the years, then you’ll want to start grooming your pet yourself. It’s best to start early. The younger your pet is, the quicker he’ll get used to the fact that “this is just something we always do” and he won’t put up a fight.

The Importance of Grooming Your Pet

Pet pedicure can be easier if you follow 10 Steps to a Perfect Pet Pedicure. The tools you'll need are cheap, a nail file and a nail clippers.

Coat care is also simple if you get the right tools, search the web for the right tools for your pet's coat, long hair or short hair, each type has its own useful tools. Make sure you have the right brushes, combs, and clippers for the job. Ask your veterinarian which tools he recommends for your pet.

Pet Brush 2 in 1 Combo Brush for Long and Short Hair
Pet Fur Knot Cutter
Dog & Cat Brush For Shedding for Short Hair

I hope you found this post helpful, please give me your feedback in the comments down below.

What I ate today?

Hey guys,

Winter stayed for so long this year, It felt like the cold weather will continue forever, we started turning on the heater at home at the beginning of October, and just last night I turned it back on, it seems like we will have a very cool spring this year.

So the sun is staying longer up in the sky which makes me very happy, and when we started getting the worm weather back, I got inspirited to wear cute outfits again, and that hit me in the back of the head when I tried to put on my cute pair of shorts and BAM they wouldn't fit anymore.

Bad luck, or bad eating manners, bummer.

I decided to eat clean to lose a few pounds to be able to get back in those shorts, so here is what I ate today, and remember I'm not a nutritionist nor I'm an expert in dieting, this is what works for me and feels right for my body and type of activities.

These are all vegan recipes that I absolutely love.

Breakfast: (9:30 AM)

I love oats, so  I had oats with my homemade oat milk and fresh strawberries and bananas, and added some oat milk to my coffee too. That was so good and super filling. I wasn't hungry until much later.

Snack: (11:30 AM)

My go to snack lately has been fresh fruits and some green tea or any herbal tea really.
Oranges, Kiwi, Strawberries, and some small melons.

I'm drinking Lipton's green tea or Alattar (a local brand) herbal tea.

Lunch: (2:30 PM)

My lunch was so good, I made my lentils, chickpeas and cauliflower Kurry recipe with brown rice and pickles.
Again oranges and melons yummy.

Snack: (5:00 PM)

My black coffee is my favorite thing in the world, and I had it with my Vegan Canary biscuits (local brand).

Dinner: (8:00 PM)

For dinner I had Dolma (Stuffed grapes leaves) one of my top ten top recipes, with lettuce and tomato salad.

Then I'm done for the day. I try to stop eating around 8:00 PM or so and I got to bed around 10:00 PM. Unless I'm up late finishing a blog post (like this one) and in that case a second round of biscuits may be in order!

Did you see any food you like or currently eat? Share below.

Please tell me if you want more vegan recipes I can dedicate a  post for my go to vegan recipes.

Home made Oat Milk

Hey guys,

I needed to find a cheaper alternative to dairy so I tried oat milk. It is so cheap, fast, and easy to make. Three things everyone loves! I also love that there are no emulsifiers, thickeners, stabilizers or other additives in homemade milk. It’s not going to replace the calcium and protein in cow’s milk so I make sure to keep our diet high in yogurt, cheese, poultry and leafy greens.

You'll find a printable recipe of my Homemade Oat Milk .

Ingredients:

 

• 1 cup oats
• 3 cups filtered water
• 1.5-2 tbsp. honey (or pitted dates), to taste
• 1 tsp pure vanilla extract
• 1/4 tsp ground cinnamon (optional)

You will also need a blender, a fine sieve, a large bowl, and measuring spoons/cup.

I haven’t tried this oat milk with cheesecloth or a nut milk bag yet, but if anyone does please leave a
comment and let me know how it goes.
 

Instruction:

·          Rinse and drain 1 cup of steel-cut oats. Place oats into a bowl and cover with water. Soak for around 20 minutes. You can soak longer (even overnight) if desired.

·          After soaking, rinse and drain the oats very well. This step is very important because you want to rinse off any of the oat slime that has occurred from soaking.

·          Scoop oats into your blender and add 3 cups water. I prefer using 3 cups of water as opposed to 4 cups because it yields a creamier/thicker milk. Just know the more water you add the thinner your milk will be.

·          Cover with lid and turn the blender on a low speed, increasing the speed gradually, and blend at the highest speed for about 8-10 seconds only.

·          Place a fine sieve over a large bowl and pour the oat milk very slowly into the sieve. You might have to do this in a couple batches depending on the size of your sieve.

·          With a spoon, gently push down on the oat pulp so the milk flows through. This helps push the milk into the bowl, leaving the oat pulp behind in the sieve.

·          Clean out your blender and sieve with a good rinse of water until no pulp residue remains.

·           Place sieve over top of your blender and pour the milk in once again and strain.

·          Add in 1.5 tbsp Honey, 1 tsp vanilla, and 1/4 tsp cinnamon.

·          Then  pour the milk from the blender into a clean mason jar for storage in the fridge.

·          Notes: This should last in the fridge in a sealed container/jar for 4-5 days. Use it in smoothies, oatmeal, cereal, baking, or drink it straight. If you want to use it in a savoury recipe, you can omit the sweetener, vanilla, and cinnamon.

·          Note:  Homemade milk does separate (remember there are no added emulsifiers!), so be sure to give your milk a very good shake (or stir) before using. I just don’t want you to be alarmed when you see the heavier ingredients sitting at the bottom of the jar.

What can you do with the leftover oat pulp?

I suggest saving it and mixing it into smoothies. Use it in Oatmeal cookies. If you have a dehydrator, I assume you could also dehydrate the pulp and then pulverize it in a blender to make flour.

If anyone has any other ideas, leave them below.
Ups:

• Very low cost.
• Nut-free so good for those with allergies
• Quick to make
• You don’t need a nut milk bag or cheesecloth
• Clean up was easy.
• Decent, but not mind-blowing flavor

Downs:

Not as creamy compared to homemade almond milk

Slightly watery (although this is improved when using 3 cups water instead of 4)

 

Shower Routine

Hey guys,

I  guess we all mastered the 3-minutes showers, where you're in and out, and you feel clean. It's more than just practicing good hygiene, it's all about establishing a routine to make sure your hair will be shiny and skin will be glowing when you're done.

Creating your routine will involve using quality products that will make you feel clean without harming and drying your skin or hair by the water and chemicals.

I want to share my shower and hair care routine with you, the products I use, how do I take showers, and some tips and tricks to master the shower routine.

Tips and tricks for the best showering experience:

1. Make sure that you know your hair type to use the best products for your hair, lets say oily hair needs a different products than normal hair or dry hair.
2. Brush your hair before to detangle it to reduce the breakage in the shower.
3. Rinse your hair thoroughly before applying shampoo to make sure you loosened the oil particles.
4. When conditioning your hair, only put the conditioner on the bottom half of your head just below your ears, this is the part of hair that's dry and needs the attention, putting conditioner on the roots of your hair will actually make your hair go greasy faster.
5. Be smart when it comes to shaving, always do it last, when your body hair is soft and your skin is prepped, don't do it at the begging to avoid razor cuts and rashes.
6. Rinse your hair and face with cool water at the end to make sure you closed the open pores so that you won't clog them with products you use once you get out of the shower. 

Every shower routine starts before you get into the shower, what you use in the shower? and what you use once you're out of the shower?

Before Shower:

• Brush your hair before you go into the shower to minimize breakage. Your hair is the weakest when it's damped, brushing it before hand make it easer to brush it after, sometimes I just use my fingers to brush through my hair. Use a Detangling Brush to decrease breakage.
• Use a hair mask for 30 minutes to lock in the moisture of the hair when washing it. I use Energy cosmetics Hot oil Treatment.
• Brush your teeth before hand, so you don't waste water while waiting for it to get hot. Please tell me down below if you want me to do a teeth care routine blog. I use my trusty Oral-B toothbrush and my Colgate Total toothpaste. 

In the shower:

My shower routine is divided into two section, My hair and my body.

Hair:

• I always start with my hair, rinse it well with warm water to loosen the dirt and oils then I shampoo it thoroughly, my shampoos always change, I use L'Oreal Paris Oil Shampoo or TRESemmé Shampoo, Moisture Rich.
• Conditioner is a must for me since my ends are super dry, so I use TRESemme Conditioner, Moisture Rich .

Body:

• In order to clean your body thoroughly you need to remove dead skin and dirt particles from the skin and the most effective way is to scrub it well. I use Neutrogena Body Clear Scrub to scrub my body and clean it well, plus it's affordable.
• Then I wash my body with Neutrogena Clear Body Wash with a soft luffa, and then rinse well.
• When I'm done I shave my legs at last with my Gillette Venus Sensitive Skin Razors with Skintimate Shave Cream.

Face:

• Finally the face, I use Clean & Clear Oil-Free exfoliating scrub, and rinse my hair and face with cool water that I can tolerate.

After shower:

Hair:

• Brushing my hair at this point is easy using a detangling brush.
• After towel drying my hair I use an oil replacement cream or leave in conditioner, my favorite
•  is Pantene Pro-V Truly Oil Cream.
• If your hair is frizzy or you live on shore you need this in your life, you need L'Oreal Paris Frizz Taming Serum, it makes my hair shiny, smooth and frizz free.
• Heat is one of the major breakage sources of hair that's why I like to use Nexxus Promend Heat Protecting mist. It's kind of expansive but it's worth it, I absolutely swear by it.
• Once I'm done I wrap my hair with an Aquis Microfiber Hair Towel for about an hour to let it soak up all the excess water, Then I blow dry it with Nume Hair Dryer, and apply a pea size amount of L'Oreal Paris Smoothing Conditioner.

Face and body:

• For my face I have been using my Nivea Soft Crème , it feels amazing, absorbed very fast and doesn't feel sticky.
• For my body I only use NIVEA Body Lotion with Shea Butter.
• For my feet I use Vaseline Petroleum Jelly and the wear my Fuzzy Socks.

That's my Shower routine, it took me a while to find my own and now this is what I do and it feels right. I only wash my hair every 4 days.

Please tell me down below if you like the format of this blog.

 

Snacks that will curb your appetite

Hey guys,

 We all know how this works: You feel like having a snack, but all that is around you are the bad things like cake, donuts, cookies – you name it. That’s why I made a list of my Top 15 Healthy Snack Ideas. But it’s not so easy to get yourself to snack healthy, you shouldn’t have any sweet cravings anymore.

I do have a Free Printable for when you don't have internet access that you can print it and put it in your wallet or pocket.




 

 Tell me if your favorite snack made it to my list?

Weekly Meal Planner

Hey guys,
 

Are you tired of eating the same food every week, break out of your recipes.
 
For many of us, cooking dinner every night is a frustrating, time-consuming process, even if you know your way around a kitchen. Here's how I (a self-proclaimed fool in the kitchen) turned cooking from a time-consuming chore into a quick, easy, and delicious process. 
 
Effective menu planning is rewarding in terms of time and money, especially given how little effort it takes. Those who do it well seem to have internalized its rules. The good news: The rest of us can learn, too. 
 

What Is Meal Planning?

 It's whatever way you organize yourself to cook a meal, whether that's breakfast, lunch, or dinner. It is the plan you make before you shop. Some people plan a month in advance, freezing neatly-labeled packets of soup and stew. Others wing it, shopping for that evening's meal at the farmers' market and picking up whatever looks good to them. Meal planning is a really personal thing. What works for you may not work for me. The goal, I think, is to find a process that is both enjoyable and effective. 
 
My Tips for Meal Planning:

Getting Inspired

1. Spend time each week looking for recipes.

This may feel like an indulgence, but just let yourself do it. Browse blogs and websites for recipes that look delicious. Hang out on Tasteologie. Pile up some cookbooks and reach for the sticky notes. Get inspired!

2. Create a place to save recipes, and keep it SIMPLE.

Do whatever works for you. Don't get caught up in a system, just use whatever works best and most easily. Personally, I like Pinterest because it's easy to visually browse what I've saved.
This is my recipes board. Check it out.

3. Ask your partner, family, and roommates what they like to eat.

This might sound obvious, but it's easy to get caught up in our weeks and forget to ask our households what they would like to eat. I get extra inspired, too, when I feel like I'm cooking a meal as a gift.

4.  Check the weather.

Right now, the weather is changeable in many parts of the country. Look at the weather forecast, and try to predict if you're going to be in the mood for soup (or grilled shrimp salad!) on Friday.

5. Keep a meal journal.

One of my best inspirations is my own record of things I've cooked in the past. Take a look at what you were cooking a year ago, two years ago. It's a good way to remember things you used to cook, and still love.

Getting Organized

6. Start a calendar.

Now that you're getting inspired in what to eat, start a calendar of what you'd like to cook over the
next few days or few weeks.

7. Go with theme nights (soup night, pasta night, beans).

 Monday is pasta, Tuesday is fish, Wednesday is tacos. This doesn't work for everyone, but it may be especially helpful for those with kids. See if they want to get involved with planning their favorite tacos one week.

8. Choose a shopping day and make a shopping list.

 Looked at your recipes and make a shopping list. Some of the meal planning and recipe-saving services let you do this easily, extracting ingredients from the recipes you have saved.

9. Check what's on sale.

Some folks really like to organize their meals around sales. Is organic chicken a dollar off this week? Or canned chickpeas? Check out your grocery store circular and adjust your meal plan or shopping list a bit.

10. Plan for leftovers.

Most of us have at least some tolerance for leftovers. I regularly cook one or two big healthy casseroles at the beginning of the week and eat off them all week long for lunch. Some people can only eat leftovers for a single night. Either way, try to make your cooking always do double duty. Make a little extra of everything, and if you don't want it right away, freeze it.

Getting It Done

 



11. Prep food as soon as you get back from the store.

Wash and dry lettuce. Chop onions. Roast vegetables. Brown sausage for pizza. Shred zucchini for quick stir-fries. Stack up glass containers of prepped ingredients in the refrigerator and bask in your own awesome preparedness.

 

12. Cook components of your meals.

Going beyond prep, cook components of the meals. For instance, start a batch of tomato sauce while you wash greens and prep squash. The sauce can go on pizza one night, and in lasagna the next. Or roast a chicken right then that you can eat that night and use for sandwiches and pasta the rest of the week.

 

13. Be strategic about freezing.

The freezer is your friend. Actually, it's the friend of future you. Make a double batch of that sauce mentioned above and freeze half for later. Make a double batch of soup, stew, chicken cacciatore, cooked beans, throw it in the freezer. Let a month go by, and those leftovers will look fresh and tasty!

 

14. Don't overstuff the refrigerator.

It's easy to get overwhelmed when your fridge is over-full. Also, things get hidden in the back, lost behind the mustard. Don't let things go bad. Keep your fridge airy and light, with a sensible, realistic amount of food in it. Keep a list nearby of everything in the fridge, especially leftovers, as a visual reminder of what remains to be eaten.

 

15. Keep a well-stocked pantry.

Meals are easier and quicker to prepare if you keep your pantry well-stocked. Don't run out of olive oil at inconvenient moments. Have spices ready to dress up chicken and beans quickly. Keep a lemon and a sheaf of fresh herbs in the fridge at all times.

 

Here you'll find a free printable weekly menu planner.

 

Download as many copies as you need and keep them around the house to make it easy to keep track of your meal planning. Give me feedback, a tell me down below if there is any concepts and subjects you want me to cover next.

 

Food on a budget

Hey guys,

Real food, a term we hear about a lot. If you're someone who's concern about what you put in your mouth like me, then the term Real food matters to you.

A problem you'll face when you're trying to eat healthy and clean is paying to much for grocery, or that's what you're made to think, eating clean doesn't have to be expansive, at all.

today I will try to give you a real food on a budget.

There are two components to eating Real Food on a budget. One is learning what foods to prioritize sourcing well, and the other is learning how to manage your kitchen properly to stretch those dollars.

 

•  Prioritize Food Choices

 

this is how I prioritize spending my money:

 

1. Getting High Quality Fats & Oils:

 

 The goal here is to eat a traditional balance of fats by reducing the amount of Omega 6 fatty acids in our diet and increasing the amount of Omega 3 fatty acids. Try to use more coconut oil, butter, and olive oil in your cooking. Whatever you do, eliminate all yellow seed oils like corn oil, vegetable oil, canola oil, etc.

 

2. Getting High Quality Meats, Fish, & Eggs:

 

 By this, I mean for you to eat meats from humanely raised, pastured animals or wild caught seafood.  High quality eggs are trickier to find.

 

3. Buying Organic Fruits & Veggies:

 

 If you’ve done the first two things on this list and still have some wiggle room in your budget, then start buying as many organic fruits & veggies as you can afford. Prioritize buying organic on thin-skinned fruits & vegetables like grapes, peaches, leafy greens, etc. If a fruit or vegetable has a thicker-skin or peel, you can feel safer buying non-organic b/c you can simply peel it and eliminate most pesticides that way.

 

You may say that in the short term real food is more expensive. So how do we make it work? How do we eat real food on a budget?

 

• Here are some ways I’ve found helpful . . .

1. Always Go Grocery Shopping With A List

This is my no. 1 tip on saving money, because saving money starts at home before going out to the grocery store. Make a list of the grocery you need preferably organized by where things are found in the store.

2.  Make It Count

It’s not necessary to make everything from scratch (unless you want to, which can be fun!). To save money, though, figure out what you spend most on and learn to make THAT.

Store bought breads, Quality condiments like Ketchup or Mayo and Any specialty ingredient you love – Convert one large bag of shredded coconut into coconut milk for smoothies and coconut butter. 

 

3. Get The Scoop On Farmer’s Market Deals

 

If you want the best products for the best price you must read this article for tips on how conquer the

farmer's market.

4. Plant a Garden

“If you shop at the grocery store for tomatoes, potatoes, zucchini, salad greens or strawberries — and who doesn’t? — then you are the perfect candidate for becoming a kitchen gardener,” says Dan Shapley of The Daily Green.

“Growing your own will save you an incredible amount of money — more than $1,200 if you plant all five, according to the analysis of one Maine gardener.”

5. Or At Least An Herb Garden!

Not only will this impart tons of flavor to simple meals, you can dry the extra to use year round. MUCH more affordable than buying jars at the grocery store.

6. Make Your Own Convenience Foods

Get the hubs to watch the kids for a few hours while you prep snacks to keep in the freezer. Here are 20 Grab-and-Go Snack Recipes.

 

7.  Stock Your Pantry

 

Beans are a great way to add bulk to meals, but if you’re an idealist like me you want them properly soaked. Problem is, I often forget to take them out the night before to get the process started. Meal planning is one way to help, but an even simpler way is to have them ready to throw into the pressure cooker. Not sure what to do once they’re prepped? The bean recipes in Eat your beans post are my family’s favorites.

 

8. Make the most of “cheap” foods like broths, carrots, bananas and beans

 

For example, use leftover chicken bones to make nourishing bone broth

 

Whip up this spicy carrot salad

 

Make and freeze these banana walnut muffins (if the cost of walnuts is an issue omit them – the muffins will still be great!)

 

Or try these refried beans and eggs for breakfast!

 

• My penny-saving tips for real food on a budget:

 

1. Shop Less 

 

I’m not sure I can commit to NO shopping, but with my new freezer packed full, I’m excited to see how little I can spend by eating the food I already have.

 

2. Don’t double up on protein

 

I do love eggs and bacon for breakfast, but in a effort to save money, it doesn’t make sense to “pair meat with cheese, eggs with cheese, meat with eggs, and the like unless I’m cooking up something special.”

 

3. Eat more Veggies

 

 Don’t get me wrong, I do love some wilted kale or steamed asparagus (both with butter, of course), but I just know they don’t pack as much nutritional punch as high quality fat and meats. BUT, to save money without gorging on tons of grains, a big serving of veggies (smothered in fat and accompanying my protein) is a great way to fill your tummy.

 

4. Make Meal Plans

 

 I swore I would never do this (it always seemed so tedious), but now I can see how planning the week’s meals in advance will save us from those last minute restaurant lunches or expensive trips to the grocery store. I will share my meal plans in the coming weeks so we can compare notes.

 

5. I don’t waste food

 

We save up unused vegetable parts and uneaten leftovers to make hearty broths and soups each week, use chicken bones to make gravy and broth. This way, I can generally get four meals out of each chicken!

 

I hope you found this post helpful and rich in advice, this is what I do usually and it helped me a lot in saving money through out the week.

 

Please share your advice for saving money and getting real food on a budget down below.

 

Vitamins. Their importance and how to get them?

Hey guys,

 

 

 

I thought I would give you some information about Vitamins, sources and benefits.

 

Hope you'll find it beneficial.



vitamin	Sources	Benefits
Vitamin A (Retinol)	liver and fish oils, milk and eggs. Most dietary provitamin A comes from leafy green vegetables, orange and yellow vegetables, tomato products, fruits, and some vegetable oils	It is essential to the formation of visual purple in the retina, which allows vision in dim light. It has antioxidant properties, which means it protects cells from the daily toxic damage of oxidation, provides immune support and fights inflammation.
Vitamin C	bell peppers, dark leafy greens, kiwifruit, broccoli, berries, citrus fruits, tomatoes, peas, and papayas.	Vitamin C helps protect cells and keep them healthy, and It is involved in the production of collagen, which maintains healthy connective tissues like the skin, bones and blood vessels. It helps with wound healing, and it helps with the absorbtion of iron.
Vitamin D	Cod liver oil, tuna canned in water, sardines canned in oil, milk or yogurt, beef or calf liver, egg yolks and cheese.	It is important for the regulation of calcium and phosphorus absorption, maintenance of healthy bones and teeth, and is suggested to supply a protective effect against multiple diseases and conditions such as cancer, type 1 diabetes and multiple sclerosis.
Vitamin E	Nuts such as almonds, peanuts and hazelnuts, and vegetable oils such as sunflower, wheat germ, safflower, corn and soybean oils.	Antioxidants remove free radicals — the unstable compounds that damage the cell structure. Immunity levels improve when vitamin E is consumed. Another important benefit of vitamin E is that it reduces cholesterol and the risk of developing cancer.
Vitamin B1 (Thiamin)	Whole grains, cereals, and beans: Wheat germ, brown rice, rice bran, oatmeal, legumes, peanuts, sunflower seeds, and dried soybeans.	Helps fuel your body by converting blood sugar into energy. It keeps your mucous membranes healthy and is essential for nervous system, cardiovascular and muscular function.
Vitamin B2 (Riboflavin)	Eggs, nuts, dairy products, meats, broccoli, brewer's yeast, Brussel sprouts, wheat germ, wild rice, mushrooms, soybeans, green leafy vegetables and whole grain and enriched cereals and bread.	The human body needs a daily dosage of it since it cannot be stored in the body. It plays a major role in energy production and represents an essential nutrient in your diet.
Vitamin B3	Asparagus, romaine lettuce, tomatoes, mustard greens,squash, green beans, broccoli, and potatoes, eggs, cheese, and yogurt.	It's able to lower cholesterol levels and control them, and it releases energy into the body's cells.
Vitamin B6      (B complex )	Fish, beef, liver and other organ meats, potatoes and other starchy vegetables, and fruit (other than citrus).	It plays an important role in converting food into energy and helping the body metabolize fats and proteins. The B vitamins are also important for healthy hair, skin, liver, and eyes.
Vitamin B12	Animal products, including fish, meat, poultry, eggs, milk, and milk products. Vegan products including rice and soy beverages, ready-to-eat breakfast cereals, and nutritional yeast.	It converts carbohydrates into glucose in the body, it helps the nervous system, reducing depression, stress, and brain shrinkage. It is essential for healthy skin, hair, and nails. It helps in cell reproduction and constant renewal of the skin. Vitamin B 12 helps protect against cancers including breast, colon, lung, and prostate cancer.
Folic Acid	lentils; dried beans and peas; dark green vegetables such as broccoli, spinach, collard or turnip greens, okra, and asparagus; and citrus fruit and juice.	Folic acid helps your body produce and maintain new cells, and also helps prevent changes to DNA that may lead to cancer.