ꓧꓪꓽ ꓖꓳ ꓓꓱꓽ ꓔꓬ ꓢꓻ ꓓꓴ ꓐꓱ ꓶ ꓟꓽ ꓓ ꓙꓲꓻ ꓖꓴ ꓙꓳˍ ꓟ ꓜꓽ ꓫꓵꓽ ꓜꓽ ꓙꓰꓽ

ꓞꓳ ꓤ ꓕꓲ ꓣꓳ ꓗꓹ ꓛꓲꓽˍ ꓟ ꓤꓶꓻ ꓔꓯ ꓟꓶ ꓠꓹ ꓟ ꓐꓱ ꓶ ꓧꓪꓽ ꓖꓳ ꓓꓱꓽ ꓔꓬ ꓢ ꓠꓹ ꓟ ꓠꓬ ꓮ ꓟꓬꓹ ꓬꓳꓸ ꓚꓵˍ ꓟ ꓥ ꓡꓳ= ꓒꓴ ꓫꓵꓺ ꓵꓻ ꓖꓴ ꓟꓽ ꓓ ꓠ ꓛꓲꓺ ꓮ ꓟꓬꓹ ꓙꓳˍ ꓥ ꓟꓲ ꓧꓪꓽ ꓖꓳ ꓓꓱꓽ ꓔꓬ ꓟꓽ ꓢꓻ ꓕꓯ ꓠꓽ ꓮ ꓡꓲ ꓬꓰ ꓢꓲ ꓗꓹ ꓛꓲ ꓔꓬ ꓪ ꓟꓽ ꓓ= ꓧꓪꓽ ꓖꓳ ꓓꓱꓽ ꓔꓬ ꓢ ꓠꓲꓹ ꓫꓵˍ ꓠꓬ ꓧꓪꓽ ꓖꓳ ꓓꓱꓽ ꓕꓲ ꓟ ꓡꓱꓸꓼ ꓔꓯ ꓔꓳꓹ ꓙ ꓠ ꓗꓹ ꓡꓳ= ꓖꓳ ꓓꓱꓽ ꓠꓱ ꓫꓳꓸ ꓟꓸ ꓔꓯ ꓔꓳꓹ ꓙ ꓐ ꓡˍ ꓥ ꓟꓲ ꓧꓪꓽ ꓖꓳ ꓓꓱꓽ ꓬꓲ ꓘꓴꓽ ꓗꓪ ꓟ ꓔꓯ ꓠꓬ ꓕꓲ ꓟ ꓕꓲ ꓟ ꓚꓵꓹ ꓓꓳ ꓡ ꓢꓲ ꓔꓬ ꓢꓻ ꓟꓽ ꓔꓬ ꓢꓻ ꓡꓳꓸ ꓠꓹ ꓟ ꓠꓽ ꓟꓽ ꓢꓻ ꓟ ꓥꓳ= ꓖꓳ ꓟ ꓪꓴꓸ ꓠꓬꓲ ꓬꓲꓸ ꓪꓴꓻ ꓐꓰ ꓬꓲ ꓘꓴꓽ ꓗꓪ ꓔꓬꓹ ꓢꓻ ꓓꓴ ꓐꓱ ꓟꓽ ꓠꓽ ꓠꓽ ꓠꓯꓻ ꓞꓲꓼ ꓦꓲꓻ ꓗꓪ ꓟꓳꓸ ꓖꓶˍ ꓟ꓾ ꓧꓪꓽ ꓖꓳ ꓓꓱꓽ ꓐꓱ ꓶ ꓙꓲꓻ ꓖꓴ ꓙꓳˍ ꓟ ꓔꓯ ꓜꓽ ꓖꓶˍ ꓟ ꓔꓯ ꓬꓰ ꓖꓶ ꓠꓯꓹ ꓟ ꓥ ꓡꓳ=

(1) ꓠꓸ ꓪꓳꓽ ꓒꓬꓽ

ꓙꓲꓻ ꓖꓴ ꓮ ꓟꓬꓹ ꓙꓳˍ ꓟ ꓠꓲꓹ ꓛꓵꓼˍ ꓟ ꓠꓸ ꓪꓳꓽ ꓒꓬꓽ ꓔꓯ ꓠꓬ ꓢꓻ ꓢꓻˍ ꓪꓴ ꓟꓶ ꓓꓹ ꓟ ꓥ ꓡꓳ= ꓧꓪꓽ ꓖꓳ ꓓꓱꓽ ꓐꓱ ꓶ ꓟꓽ ꓓ ꓙꓲꓻ ꓖꓴ ꓙꓳˍ ꓟ ꓜꓽ ꓓꓴ ꓙꓰꓽ ꓐꓴ ꓘꓴꓽ ꓗꓪ ꓕꓲ ꓟ ꓥ ꓟ ꓠꓸ ꓪꓳꓽ ꓠꓬ ꓚꓮꓡꓳꓣꓲꓰ ꓮ ꓔꓲꓸ ꓤ ꓡꓰꓽ ꓐˍ ꓟ ꓥ ꓢꓲ Vitamin A꓾ Vitamin K ꓐꓰ ꓟꓽ ꓙꓳ ꓟꓽ ꓓ ꓣꓱꓽ ꓞꓹ ꓟ Folate ꓢꓯꓼ ꓥ ꓟꓲ ꓮ ꓟꓬꓹ ꓙꓳˍ ꓟ ꓥ ꓡꓳ=

(2) ꓮꓸ ꓠꓳ ꓬꓲ ꓠꓯ ꓠꓯ

ꓧꓪꓼ ꓖꓳ ꓓꓱꓽ ꓐꓱ ꓶ ꓙꓲꓻ ꓖꓴ ꓙꓳˍ ꓟ Antioxidants ꓐꓴ ꓐꓹ ꓟ ꓠꓯꓸˍ ꓟ ꓮꓸ ꓠꓳ ꓐꓴ ꓠꓬ ꓦꓰꓽ ꓛꓲ ꓗꓪ ꓞꓼ ꓞꓼ ꓟꓽ ꓜꓶ ꓟ ꓪꓴꓸ ꓠꓬꓲ ꓟꓶ ꓤ ꓦꓰꓽ ꓛꓲ ꓐꓲ ꓓꓹ ꓝꓲˍ ꓟ ꓥ ꓡꓳ= ꓕꓱ ꓟ ꓡꓰꓽ ꓟꓽ ꓞꓲꓺ ꓮꓸ ꓠꓳ ꓕꓱ ꓟ ꓘꓴꓽ ꓗꓪ Calcium꓾ ꓧꓪꓽ ꓢꓯꓼ ꓐꓰ Fiber ꓢꓯꓼˍ ꓟꓲ ꓮ ꓟꓬꓹ ꓙꓳˍ ꓟ ꓥ ꓡꓳ=

(3) ꓳ ꓓꓳ ꓢꓶꓽ

ꓠꓱꓸ ꓐꓯ ꓬꓲ ꓗꓴꓹ ꓙꓲ ꓗꓳꓹ ꓟ ꓬꓲ ꓢꓶꓽ ꓢꓶꓸ ꓟꓽ ꓞꓲ Antioxidants ꓪ ꓜꓲ ꓟꓬꓽˍ ꓟ ꓳ ꓓꓳ ꓢꓶꓽ ꓗꓪ Vitamin E꓾ ꓬꓲ ꓜꓲ ꓗꓪ ꓐꓰ ꓟꓶˍ ꓟ ꓢꓰ-ꓬꓯ꓾ Omega 3 ꓡꓰꓽ ꓟꓽ ꓞꓲꓺ ꓧꓪꓽ ꓖꓳ ꓓꓱꓽ ꓐꓱ ꓶ ꓙꓲꓻ ꓖꓴ ꓙꓳˍ ꓟ ꓬꓲ ꓞꓶꓻ ꓮ ꓟꓬꓹ ꓙꓳˍ ꓟ ꓥ ꓡꓳ=

(4) ꓐꓰꓰꓔ ꓪꓳꓽ ꓙꓲꓽ ꓛꓵ

ꓪꓴꓸ ꓠꓷꓸ ꓐꓱ ꓶ ꓙꓲꓻ ꓖꓴ ꓙꓳ ꓢꓲ ꓫꓵꓽ ꓓꓯˍ ꓟ ꓔꓯ ꓞꓰ ꓡꓰ ꓝꓲˍ ꓟ ꓪꓳꓽ ꓙꓲ ꓕꓱ ꓟ ꓥˍ ꓟꓲ ꓟꓲ ꓠꓯ ꓗꓪ ꓧꓪꓽ ꓖꓳ ꓓꓱꓽ ꓐꓱ ꓶ ꓟꓽ ꓓ ꓙꓲꓻ ꓖꓴ ꓙꓳˍ ꓟ ꓜꓽ ꓓꓴ ꓙꓰꓽ ꓘꓴꓽ ꓗꓪ ꓕꓲ ꓟ ꓥ ꓡꓳ= ꓪꓳꓽ ꓙꓲ ꓕꓱ ꓟ ꓗꓪ ꓝꓳꓡꓮꓔꓰ꓾ Magnesium ꓐꓰ Vitamin C ꓮ ꓟꓬꓹ ꓙꓳˍ ꓟ ꓥ ꓡꓳ=

(5) ꓕꓳꓸ ꓑ ꓢꓶꓽ

ꓕꓲ ꓠꓽ ꓘꓴꓽ ꓗꓪ ꓕꓳꓸ ꓑ ꓢꓶꓽ 1 ꓢꓶꓽ꓾ 2 ꓢꓶꓽ ꓜꓽ ꓖꓶˍ ꓠꓬ ꓧꓪꓽ ꓖꓳ ꓓꓱꓽ ꓔꓯ ꓔꓬꓹ ꓢ ꓡꓰ ꓝꓲˍ ꓟ ꓬꓲ ꓞꓶꓻ꓾ Vitamin B6 ꓐꓰ Folate ꓢꓯꓼ ꓗꓪ ꓟ ꓙꓲꓻ ꓓꓴˍ ꓟꓲ ꓟꓶ ꓡꓰ ꓝꓲˍ ꓟ ꓥ ꓡꓳ=

(6) Dark Chocolate

ꓓꓮꓣꓗ ꓚꓧꓳꓚꓳꓡꓮꓔꓰ ꓘꓴꓽ ꓗꓪ ꓐꓹ ꓟ Antioxidants ꓢꓯꓼ ꓠꓬ ꓠꓱꓸ ꓐꓯ ꓢꓲꓹ ꓢꓶꓽ ꓢꓶꓸ ꓟꓽ ꓞꓲꓺ ꓮ ꓟꓬꓹ ꓙꓳˍ ꓟ ꓪꓴꓸ ꓠꓬꓲ ꓚꓧꓳꓚꓳꓡꓮꓔꓰ ꓜꓽ ꓧꓳꓹ ꓢꓴ ꓐꓴ ꓐꓱ ꓶ ꓙꓲˍ ꓟ ꓓꓳꓽ ꓥ ꓡꓳ= ꓚꓧꓳꓚꓳꓡꓮꓔꓰ ꓬꓲ ꓠꓯ ꓠꓯ ꓠꓬ ꓧꓪꓽ ꓖꓳ ꓓꓱꓽ ꓔꓯ ꓠꓻ ꓟꓽ ꓒꓬꓱꓼ ꓡ ꓠꓹ ꓟ ꓗꓽ ꓕ ꓖꓶ ꓢꓲ ꓠꓲꓹ ꓟ ꓔꓬꓹ ꓢ ꓓꓴ ꓐꓱ ꓶ ꓬꓰ ꓙ ꓔꓳꓹ ꓙˍ ꓟ ꓡꓰꓽ ꓟꓽ ꓞꓲꓺ ꓠꓲꓹ ꓟ ꓔꓯˍ ꓟꓲ ꓗꓹ ꓛꓲꓽ ꓡꓰ ꓝꓲˍ ꓟ ꓥ ꓡꓳ=

(7) ꓣꓮꓢꓑꓐꓰꓣꓣꓬ

ꓐꓰꓣꓣꓬ ꓢꓶꓽ ꓐꓴˍ ꓡꓰ ꓐꓰ ꓣꓮꓢꓑꓐꓰꓣꓣꓬ ꓗꓪ ꓥˍ ꓟꓲ Antioxidants ꓮ ꓟꓬꓹ ꓙꓳˍ ꓟ ꓪꓴꓸ ꓠꓬꓲ ꓠꓻ ꓫꓵꓽ ꓠꓻ ꓙꓰꓽ ꓗꓪ ꓐꓰ ꓗꓽ ꓕꓸ ꓖꓶ ꓢꓲ ꓧꓪꓽ ꓖꓳ ꓓꓱꓽ ꓔꓬꓹ ꓢ ꓡꓰ ꓝꓲˍ ꓡꓳ= ꓐꓰꓣꓣꓬ ꓢꓶꓽ ꓘꓴꓽ ꓗꓪ Vitamin C꓾ Calcium ꓐꓰ Iron ꓢꓯꓼ ꓐꓴ ꓔꓯ ꓥˍ ꓟꓲ ꓖꓶꓽ ꓐ ꓡˍ ꓟ ꓥ ꓡꓳ=

(8) ꓡꓽ ꓫꓪꓸ

ꓡꓽ ꓫꓪꓸ ꓠꓬ Bacteria ꓐꓶꓽ ꓓꓲꓻ ꓪꓴꓽ ꓡˍ ꓟ ꓔꓯ ꓗꓽ ꓕꓸ ꓖꓶ ꓗꓷ ꓢꓲ ꓫꓵꓽ ꓘꓴꓽ ꓗꓪ ꓟ ꓗꓳ-ꓡꓯꓸ-ꓢ-ꓕ-ꓣꓮꓪ ꓐꓰ ꓫꓵꓽ ꓢꓯꓼ ꓔꓯ ꓞꓰ ꓡꓰ ꓝꓲˍ ꓟ ꓡꓰꓽ ꓟꓽ ꓞꓲꓺ ꓳ ꓡˍ ꓟ ꓔꓯˍ ꓟꓲ ꓓꓻ ꓡꓰ ꓝꓲ ꓐ ꓡˍ ꓡꓳ=

(9) ꓬꓲ ꓝꓱ ꓢꓶꓽ

ꓬꓲ ꓝꓱ ꓢꓶꓽ ꓗꓪ ꓳˍ ꓟ ꓔꓯ ꓓꓻ ꓡꓰ ꓝꓲ ꓢꓲ Cancer cells ꓐꓴ ꓪꓴꓽ ꓡ ꓟꓬꓽ ꓡˍ ꓟ ꓔꓯ ꓗꓽ ꓔ ꓙ ꓐ ꓡˍ ꓡꓳ= ꓖꓳ ꓟ ꓡꓰꓽ ꓟꓽ ꓞꓲꓺ ꓧꓪꓼ ꓗꓳꓼ ꓢꓶꓽˍ ꓡꓰ ꓐꓰ ꓬꓲ ꓝꓱ ꓢꓶꓽ ꓗꓪ ꓥˍ ꓟꓲ vitamin C ꓮ ꓟꓬꓹ ꓙꓳˍ ꓟ ꓥ ꓡꓳ=

(10) ꓮꓸ ꓠꓳꓸ ꓬꓲ ꓫꓵꓽ ꓬꓲ ꓙꓰꓽ

ꓮꓸ ꓠꓳ ꓐꓴ ꓘꓴꓽ ꓗꓪ Fiber ꓢꓯꓼ ꓐꓰ ꓧꓪꓽ ꓢꓯꓼ ꓮ ꓟꓬꓹ ꓙꓳˍ ꓟ ꓡꓰꓽ ꓟꓽ ꓞꓲꓺ ꓪꓳꓽ ꓒꓬꓽ ꓮ ꓡꓰ ꓕꓲ ꓗꓶꓸ ꓔꓯ ꓥˍ ꓟꓲ ꓜꓽ ꓙꓲꓻ ꓡꓰ ꓝꓲˍ ꓟ ꓥ ꓡꓳ= ꓔꓶ ꓔ ꓟ ꓜꓽ ꓪꓳꓽ ꓡꓳ ꓪꓳꓽˍ ꓡꓰꓽ ꓜꓽ ꓢꓴ ꓐꓰ ꓧꓪꓽ ꓟꓽ ꓜꓽ ꓢꓴ ꓐꓴ ꓐꓱ ꓶ ꓮꓸ ꓠꓳ ꓠꓬ ꓧꓪꓽ ꓢꓯꓼ ꓟꓶ ꓠꓹ ꓟ ꓐꓱ ꓶ ꓜꓽ ꓐ ꓡˍ ꓟ ꓜꓽ ꓫꓵꓽ ꓕꓲ ꓟ ꓥ ꓡꓳ=