New Year's Eve and Day Superstition in the Philippines

Twelve kinds of round fruits should be in your table by midnight to bring good luck and prosperity to the Household

When I was growing up in the Philippines, my parents will tell us kids that on New Years Eve and Day, we should do the following for good luck. Doing these things will help insure that the coming year will be a happy and prosperous one. Many of these traditions and superstitions are of Chinese influence, I believe.

1. Turn on all lights so that the coming year will be bright.

2. Make as much noise as you can to scare away evil spirits.

3. Debts must be paid off. Fill you wallet with fresh peso bills.

4. Open all doors, windows, cabinets and drawers to let good fortune in.

5. Scatter coins around the house, on tabletops.... inside drawers...

6. Clean everything including your body by taking a long bath, the closets and the whole house.

7. Wear polka-dots, preferably black and white. Anything round signifies prosperity.

8. Jump twelve times at midnight to increase your height. (Observed by Filipino children.)

There are five things related to food that we must do for good luck as follows:

1. Prepare 12 round fruits, one for each month of the coming new year ( see photo above).

2. Have a very round grape in your mouth at the stroke of midnight.

3. Eat a native delicacy made from sticky rice to make good fortune stick in the new year.

4. Eat long noodles (pancit) for long life ( definitely of Chinese origin). We should eat pancit also during our birthday.

5. Don't eat any chicken or fish. They are associated with the scarcity of food.

Then on New Years Day we should not clean anything, otherwise we might sweep away the good fortune. In addition we should not spend money at all. Our being thrifty that day will help us manage our money very well for the whole year. Do you have any New Years Eve tradition in your family? Please share!

Happy 2020 to All of You, my dear readers and FaceBook Friends!

The Practice and Benefits of Mindful Eating

‘IT's the Season for Eating, Treats, Parties and Festivities

My Own creation of Leftover Turkey Casserole*

Mindful eating is the practice of eating with the express purpose of savoring every flavor, aroma, and texture of food, as usually accomplished through aesthetic appreciation of the food and slow,  and contemplative ingestion.

I received the following E-mail from the Knights of Columbus as a member ( http://sacramento.kofc953.org/welcome/ ).I love to share it with you since it is very timely topic as .....

‘IT's the Season for Eating, Treats, Parties and Festivities

1. Take Charge of Your Eating

Do you feel you’re in control of your eating, or do you find yourself giving in to cravings and then feeling worse afterward?  Emotional eating and food cravings are the top reasons people have trouble losing weight.  Often cravings are for high sugar, high fat, and/or high sodium foods that can wreak havoc with your health.  Try these tips to take charge of your eating and reduce food cravings:

Don’t shop at the grocery store when you’re hungry.  Plan your meals in advance and shop from a list to reduce the temptation of impulse purchases.

•
Drink plenty of water.  If you feel hungry, drink a glass of water first. Sometimes thirst can be mistaken for hunger.

Eat nutritious meals and snacks throughout the day.  Avoid getting to the point when you’re so hungry you’re likely to binge-eat.

•
Get enough sleep.  People who are chronically sleep-deprived are more likely to become overweight or obese due to hormone disruptions.

Learn ways to manage stress.  Stress raises blood levels of cortisol, a hormone that can make people gain weight.  Stress can also prompt emotional overeating, especially of unhealthy foods.  Meditation, mindful eating, and exercise can help reduce stress.

2. The Benefits of Mindful Eating

As we prepare for a new year, many of us resolve to eat better and achieve or maintain a healthy weight.  When you practice mindful eating, you’ll begin to make more deliberate choices about food and adopt healthier nutrition habits.

There are physical and emotional benefits of mindful eating, including:

Greater awareness of your personal triggers for mindless eating, such as feelings and emotions, social pressures, and certain foods.  Are you eating when you’re not really hungry?  When you start recognizing the emotional issues you have around food, you can choose healthier behaviors instead.

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Increased enjoyment of meals.  When you take the time to eat slowly and savor your food, you give your body the chance to register when you’re sated.  You’ll learn to eat when you’re hungry and stop when you’re full.

•
Practicing mindfulness can prevent eating binges.  You’re less likely to overeat or eat unhealthy foods when you start to think of food as fuel for your body and begin to enjoy the taste of healthy food.

You become more aware of how the food you eat affects your mood and energy levels throughout the day.

You might even find that you eat less, but you enjoy food more and feel a greater sense of appreciation at each meal.

3. Using Mindfulness to Take Charge of Your Eating!

Changing your mindset towards food means paying close attention to your emotions and your body’s cues.

Do you ever find yourself mindlessly eating while you’re watching TV or reading, or are otherwise distracted?  Research suggests that being hurried or not paying attention to a meal tends to make people eat more.  Mindless eating can also be a response to feelings and emotions such as boredom, loneliness, sadness, and stress.  During the holiday season, it can be especially difficult to maintain healthy eating habits.

Changing your mindset towards food means paying close attention to your emotions and your body’s cues.  Are you eating because you’re hungry or because you’re feeling stressed?  When you slow down and make eating an intentional act, you’ll make more conscious choices instead of operating on auto-pilot.  You’ll become more aware of the triggers that make you want to eat or crave certain “comfort foods,” even though you might not be physically hungry.

4. Here are some tips to practice mindful eating:

--- Eat slowly while sitting down, with minimal distractions.  Use your senses to savor the meal, noticing colors, smells, flavor, and texture.

--- Notice how the food makes you feel as you taste it, and how you feel throughout the day.

--- Pay attention to your body’s signals.  It can take twenty minutes or so for your brain to register that you’re full.

--- When you have a food craving, especially for junk food, think about what emotions or needs are triggering the craving.  For example, if you want to snack because you’re bored, take a walk or engage in some other activity instead.

Mindful eating takes practice, but over time you’ will become better at distinguishing between emotional and physical hunger, and make healthier food choices.

Merry Christmas to all our Brother Knights and their families.

Vivat Jesus

From our Health Services Program Director Br. Richard Westerfeld.

* Recipe for My Turkey Casserole: 

https://myfavoritepinoydishes.blogspot.com/2019/11/my-own-version-of-left-over-turkey.html 

Meanwhile, enjoy Kulas video of Pancit in Laylay, Marinduque just recently

https://www.facebook.com/becomingfilipino/videos/984770535243123/ 

Birthday/ Christmas Card Greetings and Newsletters

Do you still send or receive Birthday and Christmas cards/ newsletters greetings via post office mail? (Hall Mark Cards)

I seldom send Birthday or Christmas cards via snail mail after I signed up on FaceBook several years ago. Normally, I will extend my greetings via Facebook or e-mail.

I believe this is what most of you are doing, because it is easy and no expense on postage stamps.  However there are a few exceptions this year.

This 2019 Holiday Season, I received more than 70 birthday Greetings Via FB and three via E-mail and two telephone calls. However, I received only three Birthday cards via post-office mail. 

Three Examples of Birthday/Christmas  Greetings on my Facebook Page

My younger brother from Australia and His Family celebrates Christmas with Matching Outfits

Yuka( oldest daughter of Jean), Alex (husband) and Baby Alexander with her In-laws visiting from Guayaquil, Ecuador

Macrine and I also received more than 50 Christmas Greetings via Facebook. However, we received only four Christmas Cards and two Christmas Newsletters via post office mail this year.

One of the Christmas cards were from an old friend who has no FB account. The other three were from closed relatives. Needless to say, Macrine and I do appreciate more receiving cards via mail than from FB greetings.

The first( out of 2) newsletter came from our oldest son and I like to share it with you.

Thank you Dodie and Ruth for the above newsletter besides your Christmas card from Hallmark.

Note: When our Children were young, Macrine and I used to send Christmas Newsletters similar to the one above without photographs.

Meanwhile, enjoy this video:

https://youtu.be/W3jIlSo0ERM 

Time to Say Merry Christmas in Several Languages

This is a repost of my blog dated December 25, 2016

It is time to say Merry Christmas to all my FaceBook friends and blog readers all over the world. My stats indicate that I have readers from 165 countries, but this list includes only 114 languages. Please add your own language if it is not included in this list via the comment section of this article. I hope you continue reading my articles/blogs and make comments. Again Happy Holidays to all my non-Christians friends! The following photos were taken during our Christmas lunch today

Ditas, and my four grandchildren, Philip, Marina, Alix and Carenna

LANGUAGE TRANSLATION
AFRIKAANS geseënde Kersfees
ALBANIAN gëzuar Krishtlindja
ALSATIAN gleckika Wïanachta
ARABIC ميلاد مجيد (miilaad majiid)
ARMENIAN Shnorhavor Surb tsnund
AZERI Noel bayraminiz mubarak
BASQUE Eguberri on
BELARUSIAN З Божым нараджэннем (Z Bozym naradzenniem)
BENGALI subho baradin
BOSNIAN sretan Božić
BRETON Nedeleg laouen
BULGARIAN весела коледа (vesela koleda)
BURMESE Christmas nay hma mue pyaw pa
CATALAN bon Nadal
CHEROKEE ulihelisdi danisdayohihvi
CHINESE 圣诞快乐 (shèng dàn kuài lè)
CORNISH Nadelek lowen
CORSICAN bon Natale

Exchanging of Gifts

CROATIAN sretan Božić
CZECH veselé Vánoce
DANISH glædelig jul
DHOLUO bedgi sikuku maber
DUTCH vrolijk Kerstfeest
ENGLISH merry Christmas
ESPERANTO gojan Kristnaskon
ESTONIAN häid jõule
FAROESE gleðilig jól
FINNISH hyvää joulua
FRENCH joyeux Noël
FRISIAN noflike Krystdagen
FRIULAN bon nadâl
GALICIAN bo Nadal
GEORGIAN Gilotsavt Shobas
GERMAN frohe Weihnachten / fröhliche Weihnachten
GREEK Καλα Χριστούγεννα (kala christougenna / kala xristougenna)

The family that plays mahjong(prays) stay together

HAITIAN CREOLE jwaye Nowel
HAWAIIAN mele Kalikimaka
HEBREW חג מולד שמח (hag molad saméa'h)
HINDI Krismas ki subhkamna
HUNGARIAN boldog karácsonyt
ICELANDIC gleðileg jól
IGBO annuri Ekeresimesi
ILOCANO naragsak a paskua
INDONESIAN selamat Natal
IRISH GAELIC Nollaig shona
ITALIAN buon Natale
JAVANESE sugeng Natal
JAPANESE merii kurisumasu
KABYLIAN tameghra tameggazt
KHMER រីក​រាយ​បុណ្យ​ណូអ៊ែល (rik reay bon Noel)
KINYARWANDA Noheli nziza
KIRUNDI Noheli nziza
KOREAN 즐거운 크리쓰마쓰
KURDISH Noela we pîroz be
LAO souksan van Christmas
LATIN felix dies Nativitatis
LATVIAN priecīgus Ziemassvētkus
Merry Christmas and Happy New Year in Filipino ( Tagalog)
LIGURIAN bón dênâ / bón natâle
LITHUANIAN su Kalėdomis / linksmų Kalėdų
LOW SAXON vrolik Kersfees
LUXEMBOURGEOIS schéi Chrëschtdeeg
MACEDONIAN среќен Божиќ (srećen Božić)
MALAGASY tratry ny Krismasy / arahabaina tratry ny Krismasy / arahaba tratry ny Krismasy
MALAY selamat hari natal
MALAYALAM Christmas ashamshagal
MALTESE il-milied it-tajjeb / milied hieni
MANX Nollick ghennal
MAORI meri Kirihimete
MIZO Krismas chibai
MONÉGASQUE bon Natale
MONGOLIAN zul sariin bayariin mend hurgie
NORWEGIAN god jul

Chinese Bamboo and Air plants-For the Taking from Ditas

OCCITAN bon Nadal
OROMO baga ayyaana dhaloota Kiristoos isin ga'e
PAPIAMENTU bon pasku
PERSIAN کریسمس مبارک (Christmas mobaarak)
POLISH wesołych świąt bożego Narodzenia
PORTUGUESE feliz Natal
ROMANI baxtalo Krečuno
ROMANIAN un Crăciun fericit
RUKIGA Noheiri nungi / webale Noheiri
RUSSIAN С Рождеством Хрисовым (S rozhdestvom Khristovym)
SAMOAN ia manuia le Kerisimasi
SARDINIAN bona pasca’e Nadale (logudorese) / bona paschixedda (campidanese)
SCOTTISH GAELIC Nollaig chridheil
SERBIAN Христос се роди (Hristos se rodi)
SHONA krisimas yakanaka
SILESIAN Radosnych godów
SINDHI Chrismas joon wadhayoon
SINHALESE suba nattalak wewa
SLOVAK vesele vianoce
SLOVENIAN vesel božič / vesele božične praznike
SOBOTA dobro dedek
SPANISH feliz Navidad

Macrine in her wheel Chair enjoying the Kids and Grand Kids

SRANAN switi Krisneti
SWAHILI heri la Krismasi
SWEDISH god jul
TAGALOG maligayang pasko
TAHITIAN 'ia 'oa'oa e teie Noera
TAMIL கிறிஸ்மஸ் தின நல் வாழ்த்துக்கள் (Krismas dina nal vaagethoukkal)
TELUGU Krismas shubhakankshalu
THAI สุขสันต์วันคริสต์มาส (souksaan wan Christmas)
TONGAN mele Kilisimasi

Playing Mahjong- Macrine Kibitzing

TSWANA (SETSWANA) Keresemose sentle
TURKISH Noeliniz kutlu olsun
UDMURT Shuldyr Ymuśton
UKRAINIAN З Різдвом Христовим Z Rizdvom Khrystovym
VIETNAMESE Mừng Chúa Giáng Sinh
WALOON ("betchfessîs" spelling) djoyeus Noyé
WELSH Nadolig llawen
WEST INDIAN CREOLE jénwèl
YIDDISH אַ גוטע ניטל (a gute nitl)
YORUBA e kun odun Keresimesi
ZULU UKhisimusi omuhle

Teaching Brandon ( Alix boyfriend) Mahjong

Ruth, Dodie and Brandon

Reference: www.freelang.net

Air Plants, Coffee Books and White House Christmas Ornaments

The three items(photo above)were given to me by Ditas and Carenna on my 85th birthday: 1. Air plants(2 in driftwood): 2. A coffee book and 3. A White House Christmas Ornament.

This is my first time to have Air plants and looking forward to have them thrive and flower for me to enjoy.

Air Plants On My Birthday
https://www.ftd.com/blog/design/types-of-air-plants 

1. Air Plants true name are Tillandsia. The reason why they are nicknamed "Air Plants" is because they get the majority of their nutrients from the air around them. Wikipedia says:

Tillandsia is a genus of around 650 species of evergreen, perennial flowering plants in the family Bromeliaceae, native to the forests, mountains and deserts of northern Mexico and south-eastern United States, Mesoamerica and the Caribbean to mid Argentina. Their leaves, more or less silvery in color, are covered with specialized cells (trichomes) capable of rapidly absorbing water that gathers on them.

They are also commonly known as airplants because of their natural propensity to cling wherever conditions permit: telephone wires, tree branches, barks, bare rocks, etc. Their light seeds and a silky parachute facilitate this spread. Most Tillandsia species are epiphytes – which translates to 'upon a plant'. Some are aerophytes, which have a minimal root system and grow on shifting desert soil. Due to the epiphytic way of life of the plants the peculiarity arises that these bulbs do not lie in the ground, but hang in the air on branches.

How do you care for them?

1. Every one to two weeks, soak your air plant in room temperature tap water (or rain/pond water if you can find it) for 5-10 minutes.
2. After soaking gently shake excess water from your plant. ...
3. From the time soaking ends, the plant should be able to dry fully in no more than 3 hours.

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2. Addition to My Collection of Coffee Books

This is an addition to my more than 70 collection of Coffee Books

 For details on my coffee books collection read:

https://davidbkatague.blogspot.com/search?q=coffee+books 
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3. White House Christmas Ornament Collection

This was my most treasured gift that is added to my WH Christmas Ornament( #25)collection. For details on my Collection read:  

https://davidbkatague.blogspot.com/search?q=white+house+ornaments 

Meanwhile enjoy: Handel's Hallelujah

https://youtu.be/IUZEtVbJT5c

Chinese Dim Sum and Pancit for My 85th Birthday

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  For my 85th birthday, Ditas and Carenna treated Me with Dim Sum

  Steamed Sausage Rolls. Description: Savory Chinese sausages wrapped in sweet pastry dough and steamed. ...
• Steamed Soup Dumplings. Description: Dumplings filled with pork, crab meat and broth. ...
• Shrimp Dumplings. ...
• Pork Siu Mai. ...
• Steamed Pork Ribs. ...
• Steamed Chicken Feet. ...
• Sticky Rice in Lotus Leaf. ...
• Steamed Pork Buns.

Dim sum is a style of Chinese cuisine. It is prepared as small bite-sized portions of food served in small steamer baskets or on a small plate. Dim sum is commonly viewed as Cantonese, although other varieties exist. Dim sum dishes are usually served with tea and together form a full tea brunch. Wikipedia

And for long life we have a Pinoy Dish-Pancit Bihon

Meanwhile, enjoy this video taken during Macrine's 80th Birthday

https://www.facebook.com/107506882640637/videos/636830616779306/

Note: We had the Dim Sum, Saturday Noon(12/21). Friday night( 12/20) we had a Seafood Feast ordered from Red Lobster using my two birthday gift cards from Dinah and David E. Again, thank you all for the gifts and greetings. 

Ditas and Carenna gave me two air plants, a Helicopter WH Ornament and a Coffee Book-California's Capital Region( The Sacramento Valley)

Thanking the Lord on my 85th Birthday

Today is My 85th Birthday! Thank you Lord for All your Blessings!

To celebrate my 85th Birthday and to rejoice and be thankful to my readers, I am listing my top 12 most widely read hubs and articles from my Hubpages.com account and personal blogs. I hope you continue reading my blogs! 

From My Hubpages Account

https://letterpile.com/inspirational/my-bucket-list-101-things-to-do-before-i-die
9,407 page views as of 12/17/19

https://hubpages.com/business/caste-system-in-the-philippines
5,824 page views as of 12/17/19

https://exemplore.com/paranormal/My-Encounters-with-Aswangs-Witches-Goblins-and-Ghosts-in-the-Philippines
4,282 page views as of 12/17/19

https://hubpages.com/health/How-to-Live-or-Retire-in-the-Philippines-for-Less-than-1-500-a-Month
1, 244 page views as of 12/17/19

https://hubpages.com/literature/my-childhood-memories-of-world-war-2
692 page views as of 12/17/19

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From My Blogs

https://theintellectualmigrant.blogspot.com/2010/10/japanese-american-war-in-philippines.html
16,217 page views as of 12/17/18

https://marinduqueawaitsyou.blogspot.com/2012/10/the-oblation-run-university-of.html
9,687 page views as of 12/17/19

https://lifeinus1960present.blogspot.com/2010/06/fruit-trees-in-gardens-of-chateau-du.html
8,240 page views as of 12/17/19

https://planningtovisitthephilippines.blogspot.com/2009/09/hundred-island-national-park-alaminos.html
8050 page views as of 12/17/19

https://marinduqueawaitsyou.blogspot.com/2010/09/have-you-eaten-durian-king-of-fruits.html
7,659 page views as of 12/17/19

https://planningtovisitthephilippines.blogspot.com/2010/10/latest-news-on-bellarocca-and.html
7023 page views as of 12/17/19

https://marinduqueonmymind.blogspot.com/2011/01/boracay-island-and-regency-hotel-beach.html
5,987 page views as of 12/17/19

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Total Page Views from My Top Five Blogs

https://lifeinus1960present.blogspot.com/
800,952  total page views as of 12/17/19

https://theintellectualmigrant.blogspot.com/
789,011 total page views as of 12/17/19

https://marinduqueawaitsyou.blogspot.com/
601,817 total page views as of 12/17/19

https://marinduquemyislandparadise.blogspot.com/
466,241 total page views as of 12/17/19

https://chateaudumer.blogspot.com/
309,180 total page views as of 12/17/19

Meanwhile, enjoy this Video of Silent Night in 3 Languages

https://www.facebook.com/heyjoeshow/videos/1663708147237666/ 

Lastly, thank you all for your birthday greetings!

Medications for Sexually Transmitted Diseases( STD)

This is a continuation of a series that a few of my blog readers suggested that I write on medications for various Diseases. (HBP, Diabetes, high cholesterol, malaria, etc...).

I have a friend and former co-worker who had contacted an STD a few decades ago.  Moreover one of my blog readers suggested I do some research on STD. Here's a list of medications for STD for your information.

1. HIV/AIDS

Nucleoside Reverse Transcriptase Inhibitors

abacavir, didanosine (ddl), lamivudine (3TC), stavudine (d4T), zalcitabine (ddC), zidovudine (ZDV)

Protease Inhibitors

indinavir, nelfinavir, ritonavir, saquinavir, lopinavir plus ritonavir

Nonnucleoside Reverse Transcriptase Inhibitors

delavirdine, efavirenz, nevirapine

2. Chlamydia

Antibiotics

azithromycin,erythromycin,doxycycline

3. Gonorrhea

Antibiotics

ceftriaxone, cefixime, ciprofloxacin, ofloxacin
Gonorrhea and chlamydia can occur in tandem, in which event the doctor might prescribe a regimen of ceftriaxone plus doxycycline or azithromycin.

4. Pelvic Inflammatory Disease (PID)

Antibiotics

cefotetan or cefoxitin plus doxycycline, clindamycin plus gentamicin, ofloxacin plus metronidazole  Typically, two antibiotics are prescribed.

5. Human Papillomavirus (HPV)

Topical Preparations (creams and solutions that the  patient applies directly to the affected area)

imiquimod, podophyllin, podofilox, fluorouracil (5-FU), trichloroacetic acid (TCA), interferon

6. Genital Herpes

Antivirals

acyclovir, famciclovir, valacyclovir

7. Syphilis

Antibiotics

penicillin—doxycycline or tetracycline only if allergic to penicillin

Source: https://www.healthychildren.org/English/health-issues/conditions/sexually-transmitted/Pages/Medications-for-Sexually-Transmitted-Infections.aspx 

Meanwhile enjoy this photo:

 

Penis Flytrap-Photo Credit Anonews.com

 and Penis Fish are Edible

Our Simple Christmas Decor for 2019

Our simple Christmas Decor this Year-Holiday  Greetings from Our House to Yours! 

This year our simple Christmas Decor took only an hour to install. The focal point in our decor is the Capiz Parol and our Marble Table Lamp from the Philippines.

Tree, Wreath and an Electric Fire Place Insert

Our Lanzones Wood Belen(Left of Photo)

Small Christmas Tree

Close-Up of White House Christmas Ornaments

The only decoration of our tree are 20 White House ornaments that we have collected in the past three decades. For details on the WH Christmas ornaments read:
 
https://www.whitehousehistory.org/galleries/the-white-house-historical-association-christmas-ornament-collection

On Christmas, David III displayed his autographed photo of Bill and Hillary in our family room and take it back to his room after Jan 6. David used to work for the White House (OMB) during the Bill Clinton Presidency( 1993 to 2001)

Ditas Outdoor Lights in East Sacramento

Santa Claus Camping in her Front Yard

 Meanwhile, enjoy instrumental Christmas Music with your Fireplace!

https://youtu.be/R8gKs4jp7RU

A Review of the Eleven Essential Vitamins and Minerals

Last month, I wrote about the effect of magnesium deficiency for a healthy body functions. (https://davidbkatague.blogspot.com/2019/11/symptons-of-magnesium-deficiency.html).

Today I learned that magnesium was not included in the following article that listed 11 essential vitamins and minerals that our body needs. I am wondering why? Maybe its time to change it to 12 instead of just 11.

Here's the article as a review of what you have been taught in your elementary school years about Nutrition.

1. VITAMIN A

GOOD FOR: Healthy eyes and general growth and development, including healthy teeth and skin.
NATURAL SOURCE: Carrots and other orange foods including sweet potato and cantaloupe melons – all of which get their hue from the carotene pigment.

(5 second Studio / Shutterstock.com)

2. B VITAMINS

GOOD FOR: Energy production, immune function and iron absorption.
NATURAL SOURCE: This crucial group of nutrients can be found in whole unprocessed foods, specifically whole grains, potatoes, bananas, lentils, chili peppers, beans, yeast and molasses.

(Scropp / Shutterstock.com)

3. VITAMIN C

GOOD FOR: Strengthening blood vessels and giving skin its elasticity, anti-oxidant function and iron absorption.
NATURAL SOURCE: Everyone knows this one – oranges! But they're not the only source – other fruits and veggies packed with Vitamin C include guava, red and green peppers, kiwi, grapefruits, strawberries, Brussels sprouts and cantaloupe.

(Ollinka / Shutterstock.com)

4. VITAMIN D

GOOD FOR: Strong healthy bones.
NATURAL SOURCE: Apart from spending a few minutes out in the sun, which stimulates Vitamin D production, you can get this nutritional must from eggs, fish and mushrooms.

• (siambizkit / Shutterstock.com)

5. VITAMIN E

GOOD FOR: Blood circulation, and protection from free radicals.
NATURAL SOURCE: Our favorite Vitamin E-rich food is the mighty almond. You can also fill up on other nuts, sunflower seeds and tomatoes to reap the benefits.

(Owl_photographer / Shutterstock.com)

6. VITAMIN K

GOOD FOR: Blood coagulation – that is, the process by which your blood clots.
NATURAL SOURCE: Leafy greens are the best natural sources of Vitamin K – so make sure you're eating lots of kale, spinach, Brussels sprouts and broccoli.

(Zigzag Mounntain Art / Shutterstock.com)

7. FOLIC ACID

GOOD FOR: Cell renewal and preventing birth defects in pregnancy.
NATURAL SOURCE: There are plenty of scrumptious natural sources of folic acid, including dark leafy greens, asparagus, broccoli, citrus fruits, beans, peas, lentils, seeds, nuts, cauliflower, beets and corn.

(ShadeDesign / Shutterstock.com)

8. CALCIUM

GOOD FOR: Healthy teeth and bones.
NATURAL SOURCE: This mineral is another one that most of us already know - the best sources are dairy products like yogurt, cheese and milk, along with tofu and black molasses.

(JeniFoto / Shutterstock.com)

9. IRON

GOOD FOR: Building muscles naturally and maintaining healthy blood.
NATURAL SOURCE: You might be surprised to know that clams take the top spot for iron content, followed by oysters and organ meats like liver. For the vegetarians among us, soybeans, cereal, pumpkin seeds, beans, lentils and spinach are great sources of iron.

(Ken Weinrich / Shutterstock.com)

10. ZINC

GOOD FOR: Immunity, growth and fertility.
NATURAL SOURCE: Seafoods like oysters are also zinc-rich, along with spinach, cashews, beans and – wait for it – dark chocolate.

(iravgustin / Shutterstock.com)

11. CHROMIUM

GOOD FOR: Glucose function – making sure every cell in your body gets energy as and when needed.
NATURAL SOURCE: As long as your diet contains servings of whole grains, fresh vegetables and herbs, you should be getting enough chromium.

(bitt24 / Shutterstock.com)

For details read:


https://www.goodnet.org/articles/11-essential-vitamins-minerals-your-body-needs

Meanwhile, enjoy this photo of the Peter Peppers from my collection: