-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.
-Oily fish, liver, eggs ( yolks), red meat , cheese.
Tip-enhances bone health and immunity.
-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.
-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.
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
– 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.
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 .
-seafood , oyster, red meat, poultry, dairy.
-beans, nuts, wholegrains, seeds, tempeh, tofu, pulses. Mushrooms, avocado .
Tip-enhances vit C absorption,
Inhibits copper absorption.
-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.
-meat, fish, poultry.
– spinach, broccoli, avocado, sesame, seeds, nuts, legumes.
Tip- enhances heart function ,good against migraine and Parkinson’s.
-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.
-tomatoes, rebel peppers ( when heated in olive oil, increases the bioavailability of lycopene) , apricots, papaya
Tip- protective against prostate cancer and breast cancer.
-oily fish, cold water , small fish ( salmon, sardines , mackerel, sea bream , pilchards etc)
-olives olive oil, avocado, coconut oil, Ghee, nuts , seeds.
-eggs, meat, chicken skin ( arachidonic acid )-pro inflammatory
-olive oil, nuts, seeds, avocado.
Tip- good fatty acids are having anti inflammatory functions.
-Dairy products, Water .
-greens, nuts, seeds, pulses, whole grains, quinoa, spinach, oat , almonds, cashews, peanuts, edamame, dark chocolate, banana.
Tips-enhances vit D function
-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.
-banana, greens, avocado, nuts, tomatoes, beans, mushrooms .
-olives, nuts, good quality sea or rock salt.
-beans, nuts, seeds, quinoa, banana.
-dairy products, fish
-nuts, legumes, spinach, broccoli, oats, figs,whole grains.
-spices, yeast, beet, nuts, wine, beer, grains , oat , potatoes, grapes , broccoli,.
-salt,tomatoes, seaweed, celery, olives.
-sardines, shellfish, blue crab.
-tea, coffee, grapes, potatoes, spinach ,oat,.
-salmon, cod, eggs,meat, poultry,liver,,seafood.
-legumes, soy, beans, onion, garlic, leeks, chives , asparagus.
-pork, turkey, beef,eggs.
-apricots,berries, spinach, lentils, melons, banana, parsley, kale , asparagus, broccoli, coconut, nuts,seeds, peas,beans .
-cod, tuna, seafood, shrimp, eggs, dairy products.
-seaweed, salt , prunes, courgette, kale, potato skin.
Tip- winter milk has more …
-Whole foods, legumes, nuts, seeds, mushrooms, cocoa.
Tip- soil quality determines molybdenum in food.
-wholegrain, sweet potatoes, spinach ,nut, pineapple, seed, pulses, pine nut, coffee , tea,
Tip-enhances collagen synthesis
-leafy greens, apple, potatoes, beans, prunes,nuts, avocado, pear, peach grape , beets, corn.
Potatoes, tomatoes, peppers, chilli, cayenne. Eggplant.
-Spinach, broccoli, beans,chocolate, beets, beer, beans ,coffee, cranberries , nuts oranges, buckwheat, soy , black tea ,
Tip –banana has low oxalates as peas and strawberries .
-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.
-Berries, tomatoes, alfalfa, radish ,parsnip , peppers, beets, celery , cucumber , banana , green beans, .
Tip- enhances hair and nail health as well as bone growth.
–meat, dairy , fish, eggs.
-pineapple, papaya , buckwheat.
Tip help IBS, enhances recovery from trauma , soothes heartburn.