Whole wheat, oats, rye, brown rice, buckwheat, soybean, Helps muscles, bones, blood, enzymes,
chickpeas, lentils, bean sprouts, peanuts, sesame seeds, hormones, cell membranes
Protein cashews, sunflower seeds, milk, yogurt, cheese, eggs,
beef, lamb, poultry, pork, fish, shellfish
Improves cardiovascular health and helps absorb
Fats Sunflower, corn and safflower oil
fat-soluble vitamins
Fatty fish like mackerel, lake trout, herring, sardines, Reduces the tendency of blood to clot, decreases
albacore tuna and salmon are high in two kinds of inflammatory responses in the body, and raises
omega-3 fatty acids, eicosapentaenoic acid (EPA) and levels of high-density lipoprotein (HDL), or 'good'
Omega-3 fatty acid docosahexaenoic acid (DHA). cholesterol.
Tofu and other forms of soybeans, canola, walnut and
flaxseed, and their oils contain alpha-linolenic acid
(LNA). This is a less potent kind of omega-3 fatty acid.
Table sugar, honey, fructose, glucose, and corn syrup are Utilizes fat, energy, and provides the glucose vital
simple carbohydrates and contain only one or two sugar for certain brain functions
units in each molecule. Complex carbohydrates are found
Carbohydrates primarily in grains and grain products *(flour, break,
pasta, rice, corn, oats, and barley), potatoes, and
legumes.
Prevent infection, helps the eyes adjust to changes
from bright to dim light and is needed for healthy
Liver, whole milk, butter, egg yolks and dark green,
Vitamin A (fat-soluble) yellow, and orange vegetables and fruits.
skin and mucosal tissues, such as the inside of the
mouth and lungs, bones and teeth
Regulates calcium and phosphorus absorption
Vitamin D (fat-soluble) tuna, salmon, and egg yolks and *sunlight
necessary for strong bones and teeth
Protects and maintain cellular membranes by
protecting normal red blood cells. It also appears
vegetable oils, whole grains, nuts and seeds, green leafy
Vitamin E (fat-soluble) to prevent abnormal changes in fatty tissues. If it is
vegetables, asparagus, and peaches
excluded from the diet, one might suffer from
anemia, weakness, neurological problems or
muscle cramps.
Enables the liver to form substances that help
Vitamin K (fat-soluble) green leafy vegetables
blood to clot
oranges, grapefruit, tangerines, lemons, and their juices- Produces healthy collagen, tendons, bones, teeth
Vitamin C (water-soluble) and fresh strawberries, tomatoes and tomato juice, and cartilage. Collagen is a protein that holds cells
broccoli, brussel sprouts, cabbage, green peppers, some together. Ascorbic acid forms and maintains
dark green leafy vegetables such as *collards, kale, cementing material that holds body cells together
mustard greens, spinach, turnip greens, potatoes and and strengthens the walls of blood vessels. It also
sweet potatoes, especially when cooked in the jacket serves to aid normal tooth and bone formation and
aids in healing wounds. Along with helping
wounds, it's needed for iron absorption. Working
with other vitamins, vitamin C spares and protects
vitamins A and W and several B vitamins.
Steadies nerves, alertness, maintenance of blood,
wheat germ, nutritional yeast, green vegetables,
Thiamin, riboflavin, and niacin disease resistance, normal appetite, good
molasses, peanuts, dried peas, and fish
digestion, and healthy skin and eyes
milk and milk products (especially cheddar types of Strengthens bones and teeth
cheese), tofu, fortified orange juice and bread, green leafy functioning of the heart, muscle contractions, and
Calcium vegetables, (collards, kale, mustard greens, turnip nerve impulses, and helps the blood coagulate
greens, broccoli), black-strap molasses, ground sesame during bleeding
seeds, artichokes, and bones in fish such as canned
salmon
milk, cheese, and fish, but also in whole grains and soft Metabolizes fats and carbohydrates
Phosphorus drinks
grains, legumes, nuts, seeds, green vegetables, seafood Regulates body temperature, nerve impulses and
Magnesium and water muscle contractions
fresh ripe fruits and vegetables (bananas, potatoes), Regulates fluid in cells and deal with nerve
legumes (limas, peanut butter), blackstrap molasses, fish, function
Potassium and sodium poultry, meat, and milk, whereas sodium is found in salt,
soy sauce, and salted foods.
blackstrap molasses, legumes, and leafy greens. Produces hemoglobin which carries oxygen from
Iron
Additional sources are oysters, cereals, and dried fruit the lungs to the body cells.
Stimulates the intestinal muscles, encouraging the
Fiber whole grains, pinto, beans, peas, fruits and vegetables growth of certain intestinal bacteria and regulating
absorption of nutrients
Apple cider vinegar helps the body get rid of toxins and
Apple Cider Vinegar nourishes the digestive processes
Bee Pollen nutritionally supports the body in many ways,
Bee pollen is a rich source of many nutrients, including amino
including assisting with vitality and a feeling of well-
Bee Pollen acids. It bursts with easily assimilated protein and lecithin, which
being. It has been used by athletes, along with Ginseng,
nourish the brain and nervous system.
to maintain energy and stamina
Biotin - a water-soluble member of the Food sources for biotin are liver, kidney, soy flour, egg yolk, There are suggestions that biotin is also capable of
B-complex group of vitamins and is cereal, and yeast. curing baldness, alleviating muscle pain and depression,
commonly referred to as vitamin H Biotin is necessary for both metabolism and growth in humans, and functions as a cure for dermatitis, although there is
particularly with reference to production of fatty acids, no substantial evidence for any of these claims. Biotin
antibodies, digestive enzymes, and in niacin (vitamin B-3) deficiency results in fatigue, depression, nausea, muscle
metabolism. pains, hair loss, and anemia
Calcium pantothenate nutritionally supports the
Calcium Pantothenate Oatmeal, barley, rice glandular system and helps promote a feeling of
well-being
Caprylic acid is a nutrient from coconuts which
Caprylic Acid
helps burst yeast cells and hinder their
reproduction.
Cayenne also nourishes the digestive system. This
Cayenne is a pepper well known for its benefits to the
plant assists in the body's utilization of other herbs,
Cayenne circulatory system. It aids the body to balance pressure
when used in an herbal combination. When
levels and resist abnormal bleeding.
applied topically, it helps relieve minor discomfort.
Celery seeds contain vitamins A, C and B-
Celery Seed complex.
This prevents the bacteria from spreading and
Cranberry contains a compound that prevents bacteria
Cranberry eventually results in the halt of infection. Using
from adhering to the walls of the bladder and rest of the
cranberry on a regular basis may help prevent the
urinary tract.
formation of kidney stones.
maintaining normal blood pressure and aids the
Garlic provides nourishment for the circulatory, immune
Garlic body's natural ability to resist disease. Garlic is a
and urinary systems. It aids in supporting with normal
natural antibiotic and fungicide.
circulation, nourishing stomach tissues,
Rhubarb can help dissolve mucus adhering to the
Rhubarb
walls of the colon
Kelp contains nearly thirty minerals which nourish the glands Because of its high nutrient content, this herb is
(especially the thyroid and pituitary). By enhancing the action of reputedly beneficial for a wide range of applications. It is
the glandular system, it helps balance the body's metabolism known to nourish the sensory nerves, brain membranes,
Kelp and rate at which it burns calories. Kelp, also known as also spinal cord and brain tissue. Kelp contains alginic
seaweed, grows in the rich ocean beds, far below surface acid which can help protect the body against the
pollution levels…. effects of radiation
Whey is derived from the cheese-making process, and is full of
This means that the protein in whey is used more
vitamins and minerals. It is also a superior protein source, with a
Whey protein efficiency rating that exceeds that of soy, wheat, and
efficiently by the body than by the protein from these
other sources.
even whole milk.