Nutritional Tools

VITAMINS

Lipid Soluble

Vitamin A

-Eggs , Cod liver oil.

– orange and yellow fruits and vegetables ( squash, sweet potato, cantaloupe, carrots, red bell peppers , apricots ) , broccoli, spinach, dark leafy vegetables, almonds etc.

Tip- b carotene is converted to vit A, protects eye sight.

Vitamin D

-Oily fish, liver, eggs ( yolks), red meat , cheese.

-Mushrooms .

Tip-enhances bone health and immunity.

Vitamin E

-shrimp, salmon, goose .

-Olive oil, hazelnuts, almonds, pumpkins, pine nuts , soybean, peanut, avocado, turnips, mango,spinach, red bell pepper, squash, kiwi, broccoli.

Tip-Enhances immunity, skin and eyes.

Vitamin K

-fish, liver, meat , eggs, cheese.

-Green leafy vegetables, kale spinach, turnip, sprouts, fermented soy, lettuce, broccoli, prunes.kiwi, asparagus, peas, parsley etc

Tip-enhances the absorption of Vitamin D.

Water Soluble

Vitamin B1 Thiamine

-Beef, liver, milk, pork eggs..

-nuts, rice, whole grains, pulses, yeast, orange, cauliflower, asparagus, kale .

Vitamin B2 Riboflavin

-cheese,dairy, eggs, lean beef and pork, chicken, salmon.

-parsley, almonds, banana, asparagus, apples, grapes.

Vitamin B3 Niacin

-Liver, chicken, turkey , salmon,tuna, anchovies, pork, beef.

-avocado, kiwi, broccoli, mushrooms, peanut, garden peas.

Vitamin B6 Pyridoxine

-Liver, eggs, poultry , pork, fish.

– garlic, walnut, beans, tomatoes, beets, soy, oats, bananas, peanuts.

Vitamin B7 Biotin

-Liver, eggs, salmon, pork.

-Sweet potatoes, nuts , seeds, avocado .

Vitamin B9 Folic acid

-eggs

– green leafy vegetables,arugula , kale , nuts, seeds, mango, avocado, pulses, broccoli.

Vitamin B12 Cobalamin

-eggs, fish, meat , liver , clams,.

-mushrooms, yeast,pulses, almond, soy, oat , cashew, coconut.

Vitamin B17 Amygdalin

-almonds, celery, carrots, berries, pulses, seeds, grains,sorghum, buckwheat, alfa alfa , millet.

Vitamin C

Citrus fruits ( lemon, orange, Clementine, grape fruit , lime) papaya, peppers, tomatoes, parsley, strawberries, sweet potatoes, snap peas, kiwi, broccoli, banana, berries, garlic, onion .

Tip-enhances the absorption of iron .

ANTIOXIDANTS

ZINC

-seafood , oyster, red meat, poultry, dairy.

-beans, nuts, wholegrains, seeds, tempeh, tofu, pulses. Mushrooms, avocado .

Tip-enhances vit C absorption,

Inhibits copper absorption.

SELENIUM

-Fish, pork , beef, cottage cheese poultry , eggs, dairy

-Brazil nuts, brown rice, sunflower seeds, beans , mushroom, oat, spinach, cashew, banana.

Tip- 3 brazil nuts per day give your RDA.

CoQ10

-meat, fish, poultry.

– spinach, broccoli, avocado, sesame, seeds, nuts, legumes.

Tip- enhances heart function ,good against migraine and Parkinson’s.

Copper

-oyster, shellfish, meat.

– wholegrain foods, chocolate, seeds/ sesame , nuts/ cashew , pulses/ chickpeas , kale , coconut , tofu, avocado mushrooms, sweet potatoes,.

Tip- enhances iron function , Inhibits zinc absorption.

Glutathione /NAC( N acetyl cysteine )

-sulphur rich food, selenium rich food, vit C rich food.

-broccoli, cauliflower, cabbage, brussell sprouts, asparagus, potatoes, peppers, carrots, avocados, squash, spinach, melon, turmeric .

Tip -is produced by the liver , milk thistle enhances its production.

LYCOPENE

-tomatoes, rebel peppers ( when heated in olive oil, increases the bioavailability of lycopene) , apricots, papaya

Tip- protective against prostate cancer and breast cancer.

OMEGAS

Omega 3

-oily fish, cold water , small fish ( salmon, sardines , mackerel, sea bream , pilchards etc)

-olives olive oil, avocado, coconut oil, Ghee, nuts , seeds.

Omega 6

-eggs, meat, chicken skin ( arachidonic acid )-pro inflammatory

-olive oil, nuts, seeds, avocado.

Tip- good fatty acids are having anti inflammatory functions.

MINERALS-ELECTROLYTES

Magnesium

-Dairy products, Water .

-greens, nuts, seeds, pulses, whole grains, quinoa, spinach, oat , almonds, cashews, peanuts, edamame, dark chocolate, banana.

Tips-enhances vit D function

Calcium

-Dairy products , small fish bones , eggs( by vit D ) Water .

-kale , okra, soy, spinach, banana, sweet potatoes, greens, tempeh, legumes, sesame, amaranth,almond,figs, broccoli.

Tip- inhibits iron absorption.

Potassium K

-banana, greens, avocado, nuts, tomatoes, beans, mushrooms .

Sodium Na

-olives, nuts, good quality sea or rock salt.

Phosphorous P

-dairy, fish,eggs.

-beans, nuts, seeds, quinoa, banana.

COBALT

-dairy products, fish

-nuts, legumes, spinach, broccoli, oats, figs,whole grains.

CHROMIUM

-meat,seafood, fish.

-spices, yeast, beet, nuts, wine, beer, grains , oat , potatoes, grapes , broccoli,.

CHLORIDE

-salt,tomatoes, seaweed, celery, olives.

FLUORIDE

-sardines, shellfish, blue crab.

-tea, coffee, grapes, potatoes, spinach ,oat,.

SULFUR

-salmon, cod, eggs,meat, poultry,liver,,seafood.

-legumes, soy, beans, onion, garlic, leeks, chives , asparagus.

IRON

-pork, turkey, beef,eggs.

-apricots,berries, spinach, lentils, melons, banana, parsley, kale , asparagus, broccoli, coconut, nuts,seeds, peas,beans .

IODINE

-cod, tuna, seafood, shrimp, eggs, dairy products.

-seaweed, salt , prunes, courgette, kale, potato skin.

Tip- winter milk has more …

MOLYBDENUM

-liver,eggs.

-Whole foods, legumes, nuts, seeds, mushrooms, cocoa.

Tip- soil quality determines molybdenum in food.

MANGANESE

-seafood.

-wholegrain, sweet potatoes, spinach ,nut, pineapple, seed, pulses, pine nut, coffee , tea,

Tip-enhances collagen synthesis

BORON

-milk,eggs.

-leafy greens, apple, potatoes, beans, prunes,nuts, avocado, pear, peach grape , beets, corn.

LECTINS

Potatoes, tomatoes, peppers, chilli, cayenne. Eggplant.

OXALATES

-Beef, pork,eggs.

-Spinach, broccoli, beans,chocolate, beets, beer, beans ,coffee, cranberries , nuts oranges, buckwheat, soy , black tea ,

Tip –banana has low oxalates as peas and strawberries .

CHOLINE

-Liver, fish, eggs,pork,poultry , shrimps.

-soy ,cocoa ,nuts, mushrooms, peas, Brussells sprouts, beans. Rosemary, broccoli, cauliflower.

Tip- helps weight management and memory in certain cases.

SILICA

-Berries, tomatoes, alfalfa, radish ,parsnip , peppers, beets, celery , cucumber , banana , green beans, .

Tip- enhances hair and nail health as well as bone growth.

PROTEOLYTIC ENZYMES

meat, dairy , fish, eggs.

-pineapple, papaya , buckwheat.

Tip help IBS, enhances recovery from trauma , soothes heartburn.