Nutrition +
VEGAN NEW CATEGORIES MEAT NEW
 
 
 Macros
 Vitamins
 Minerals
 Benefits
 Ingredient
 Links
 
        
  LISTED BY BENEFITS      
        
 
AMINO ACIDS (HELPS METABOLISE)
Manganese

ANTI-INFLAMMATORY

Vitamin A

ANTIOXIDANT

Vitamin A, Vitamin B3, Selenium

ANXIETY

Vitamin B3


APPERTITE

Protein, Carbs, Fiber, Vitamin B6

ASTHMA (REDUCES)
Selenium

BLOOD

Protein, Vitamin B2

BLOOD CIRCULATION
Selenium

BLOOD CLOTTING
(PREVENTS)
Vitamin K

BLOOD GLUCOSE LEVELS
Chromium

BLOOD PRESSURE

Protein, Fats, Fiber, Calcium, Magnesium, Potassium, Sodium

BLOOD SUGAR

Vitamin E, Magnesium

BLOOD VESSELS
Copper

BODY FLUIDS (BALANCES)
Chloride, Sodium

BODY TEMPERATURE
Iodine

BONES
Protein, Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E, Calcium, Copper, Fluoride, Magnesium, Manganese, Phosphorus, Potassium

BRAIN

Carbs, Fats, Vitamin B1, Vitamin B2, Vitamin C, Iron, Magnesium, Zinc

BRAIN NEURONS

Vitamin B5, Vitamin B12

CANCER
(LOWERS RISK)
Vitamin B9

CARTILAGE

Protein

CELL CREATION

Vitamin B9, Vitamin B12

CHOLESTEROLE

Carbs, Fats, Vitamin B3, Magnesium, Manganese

COGNITIVE HEALTH

Vitamin B6, Vitamin B7

DEPRESSION

Fats, Vitamin B3, Vitamin B12

DETOXIFYING

Vitamin B3

DIGESTION

Carbs, Fiber, Vitamin A, Chloride,
Potassium
, Zinc

ENERGY

Carbs, Fats, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B7, Vitamin B12, Chromium, Iron, Magnesium, Phosphorus

EYES

Vitamin A, Vitamin B2, Vitamin C, Vitamin E, Zinc

FAT BURNING
Protein

FATIGUE
Vitamin B9, Iron

FATTY ACIDS (BREAKS DOWN)
Vitamin B12

FERTILITY
Zinc

FITNESS
Protein

GLUCOSE
Potassium

GROWTH & DEVELOPMENT
Protein, Vitamin A, Iodine

GUT HEALTH
Calcium, Fiber

HAIR
Vitamin B1, Vitamin B2, Vitamin B7, Iron

HEART
Carbs, Fats, Vitamin B3, Vitamin B6, Vitamin B7, Vitamin C, Vitamin D, Vitamin E, Calcium, Iron, Magnesium, Potassium, Selenium, Zinc

HEART DISEASE (REDUCES)
Vitamin B9, Vitamin B12

HORMONE BALANCE
Zinc

IMMUNE SYSTEM
Vitamin A, Vitamin B6, Vitamin B7, Vitamin C, Vitamin D, Vitamin E, Copper, Iron, Selenium, Zinc

INFLAMMATION
Fats, Selenium

INSULIN
Chromium

IRON ABSORBTION
Copper

JOINTS
Fats, Vitamin B3

KIDNEYS
Carbs, Vitamin D, Calcium

LIVER
Zinc

MEMORY
Fats, Vitamin B3, Vitamin E, Potassium, Selenium

METABOLISM
Protein, Vitamin B7, Vitamin B12,
Chromium, Iron

MOOD
Fats, Vitamin B6, Vitamin B7, Vitamin B12, Vitamin C, Vitamin D, Magnesium, Selenium

MUSCLE (PAIN RELIEF)
Vitamin B7

MUSCLES
Protein, Vitamin B1, Vitamin B3, Vitamin D, Vitamin E, Calcium, Iodine, Iron,
Magnesium
, Potassium, Sodium, Zinc

NAILS
Vitamin B2, Vitamin B7

NERVS
Copper, Iodine, Sodium

NERVOUS SYSTEM
Carbs, Vitamin B2, Vitamin B7, Calcium, Potassium

PAIN
Vitamin D

PREGNANCY
Fats, Vitamin A, Vitamin D

RED BLOOD CELLS
Vitamin B6, Vitamin B12, Copper

RESPITORY
Vitamin C

REPRODUCTIVE HEALTH
Iodine, Selenium

SKIN
Protein, Fats, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B7, Vitamin C, Vitamin D, Vitamin E, Zinc

SLEEP
Vitamin B6, Iron, Magnesium

STOMACH ACID
Chloride

STRENGTH
Protein

STRESS
Magnesium, Potassium

TEETH
Vitamin D, Calcium, Fluoride, Phosphorus

THYROID
Vitamin B7, Iodine, Selenium

TISSUE REPAIR
Protein, Vitamin A

VITAMIN ABSORBTION
Fats

WEIGHT LOSS
Protein, Fats

WOMEN'S HEALTH
Vitamin E, Calcium

WOUNDS
Vitamin E

 
 
Ingredient Nutrition +
 
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Asparagus
  PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
VITAMIN B1 (Thiamine)
Helps convert food into energy, skin, hair, muscles, brain, nerve function.
 
VITAMIN B2 (Riboflavin)
Helps convert food into energy, nervous system, skin, nails, hair, blood, brain, eyes.
 
VITAMIN B3 (Niacin)
Energy, skin, reduces anxiety and depression, antioxidant, detoxifying, heart, memory, lowers bad cholesterol, joints, muscles, hormones.
 
VITAMIN B9 (Folate / Folic Acid)
New cell creation, fatigue, lowers levels of homocysteine, reduce heart disease, reduce colon cancer risk, offsets breast cancer risk amongst woman who consume alcohol.
 
VITAMIN K (Phytonadione)
Activates proteins and calcium essential to blood clotting, prevents hip fractures.
 
FLUORIDE
Strong bone formation, stops dental cavities from starting or worsening.
 
IODINE
Thyroide hormone, body temperature, nerve & muscle function, reproduction, growth, prevents goiter and a congenital thyroid disorder.
 
 
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Avocado
  FATS
Heart, brain, cholesterol, inflammation, blood pressure, vitamin absorbtion, mood, depression, adhd, memory, joints, skin, pregnancy, energy, well-being, weight loss.
 
FIBER
Digestion, appetite, blood pressure. Decrease risk of stroke, diabetes and gastrointestinal diseases.
 
VITAMIN B2 (Riboflavin)
Helps convert food into energy, nervous system, skin, nails, hair, blood, brain, eyes.
 
VITAMIN B3 (Niacin)
Energy, skin, reduces anxiety and depression, antioxidant, detoxifying, heart, memory, lowers bad cholesterol, joints, muscles, hormones.
 
VITAMIN B5 (Pantothenic Acid)
Helps convert food into energy, lipids (fats), neurotransmitters, steroid hormones, hemoglobin.
 
VITAMIN B6 (Pyridoxine)
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
VITAMIN B7 (Biotin)
Skin, hair & nails, energy & mood, thyroid & adrenal function, nervous system, immune system, cognitive health, muscle pain relief, metablosim, heart.
 
VITAMIN B9 (Folate / Folic Acid)
New cell creation, fatigue, lowers levels of homocysteine, reduce heart disease, reduce colon cancer risk, offsets breast cancer risk amongst woman who consume alcohol.
 
VITAMIN E (Tocopherol)
Skin, heart, women's health, eyes, wounds, memory, arthritis relief, blood sugar, bones, muscles, immune system.
 
COPPER
Iron absorbtion, immune system, red blood cells, bones, blood vessels, nerves.
 
MAGNESIUM
Energy, stress, mood, blood pressure, blood sugar, cholesterol, heart, brain, bones, muscles, sleep.
 
POTASSIUM
Blood pressure, heart, bones, muscles, stress, nervous system, glucose, memory, digestion, lonevity.
 
ZINC
Digestion, immune system, brain, eyes, hormone balance, liver, muscles, skin,
heart, increases fertility.

 
 
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Bacon
  SATURATED FATS (BAD)
Try to avoid as much as possible. Always trim the fat off and choose lean cuts.
 
VITAMIN B1 (Thiamine)
Helps convert food into energy, skin, hair, muscles, brain, nerve function.
 
VITAMIN B2 (Riboflavin)
Helps convert food into energy, nervous system, skin, nails, hair, blood, brain, eyes.
 
VITAMIN B3 (Niacin)
Energy, skin, reduces anxiety and depression, antioxidant, detoxifying, heart, memory, lowers bad cholesterol, joints, muscles, hormones.
 
VITAMIN B5 (Pantothenic Acid)
Helps convert food into energy, lipids (fats), neurotransmitters, steroid hormones, hemoglobin.
 
VITAMIN B6 (Pyridoxine)
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
VITAMIN B12 (Cobalamin)
Lowers homocysteine levels, lowers risk of heart disease, new cells, breaks down fatty acids & amino acids, protects nerve cells, red blood cells, DNA, bones, mood, depression, brain neurons, energy, metabolism.
 
IRON
(Animal based = easily absorbed)
Sleep, brain, fatigue, immune system, energy, treats anemia, muscles, metabolism, health, hair, heart.
 
MAGNESIUM
Energy, stress, mood, blood pressure, blood sugar, cholesterol, heart, brain, bones, muscles, sleep.
 
PHOSPHORUS
Bones, teeth, DNA, RNA, converts food to energy, phospholipids - which carry lipids in blood and help shuttle nutrients into and out of cells.
 
POTASSIUM
Blood pressure, heart, bones, muscles, stress, nervous system, glucose, memory, digestion, lonevity.
 
SELENIUM
Antioxidant, heart, memory, thyroid, immune system, blood circulation, reduces asthma, reproductive health, inflammation, mood.
 
SODIUM
Balances fuids in the body, helps send nerve impulses, needed for muscle contractions, blood pressure, even modest reductions in salt consumption can lower blood pressure.
 
ZINC
Digestion, immune system, brain, eyes, hormone balance, liver, muscles, skin,
heart, increases fertility.

 
 
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Bean Sprouts
  VITAMIN B1 (Thiamine)
Helps convert food into energy, skin, hair, muscles, brain, nerve function.
 
VITAMIN B2 (Riboflavin)
Helps convert food into energy, nervous system, skin, nails, hair, blood, brain, eyes.
 
VITAMIN B3 (Niacin)
Energy, skin, reduces anxiety and depression, antioxidant, detoxifying, heart, memory, lowers bad cholesterol, joints, muscles, hormones.
 
VITAMIN B5 (Pantothenic Acid)
Helps convert food into energy, lipids (fats), neurotransmitters, steroid hormones, hemoglobin.
 
VITAMIN B6 (Pyridoxine)
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
VITAMIN C (L-ascorbic Acid)
Immune system, heart, respitory, prevents anemia, brain, skin, allergies, mood enhancer, eyes, bones.
 
VITAMIN K (Phytonadione)
Activates proteins and calcium essential to blood clotting, prevents hip fractures.
 
CALCIUM
Bones, woman's health, blood pressure, heart, gut, teeth, weight, muscles, nervous system, kidneys.
 
COPPER
Iron absorbtion, immune system, red blood cells, bones, blood vessels, nerves.
 
IRON
(Plant based = less absorbed)
Sleep, brain, fatigue, immune system, energy, treats anemia, muscles, metabolism, health, hair, heart.
 
MAGNESIUM
Energy, stress, mood, blood pressure, blood sugar, cholesterol, heart, brain, bones, muscles, sleep.
 
POTASSIUM
Blood pressure, heart, bones, muscles, stress, nervous system, glucose, memory, digestion, lonevity.
 
ZINC
Digestion, immune system, brain, eyes, hormone balance, liver, muscles, skin,
heart, increases fertility.

 
 
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Beans
  PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
CARBS
Energy, brain, kidneys, heart, central nervous system, digestion, appetite, blood cholesterol levels, build macromolecules.
 
FATS (Refried Beans, Kidney Beans & Edamame Beans)
Heart, brain, cholesterol, inflammation, blood pressure, vitamin absorbtion, mood, depression, adhd, memory, joints, skin, pregnancy, energy, well-being, weight loss.
 
VITAMIN B9 (Folate / Folic Acid)
(Baked Beans, Black Eyed Peas)

New cell creation, fatigue, lowers levels of homocysteine, reduce heart disease, reduce colon cancer risk, offsets breast cancer risk amongst woman who consume alcohol.
 
IRON
(Plant based = less absorbed)
Sleep, brain, fatigue, immune system, energy, treats anemia, muscles, metabolism, health, hair, heart.
 
MAGNESIUM
Energy, stress, mood, blood pressure, blood sugar, cholesterol, heart, brain, bones, muscles, sleep.
 
PHOSPHORUS
Bones, teeth, DNA, RNA, converts food to energy, phospholipids - which carry lipids in blood and help shuttle nutrients into and out of cells.
 
POTASSIUM
Blood pressure, heart, bones, muscles, stress, nervous system, glucose, memory, digestion, lonevity.
 
SODIUM
(Canned with added salt)
Balances fuids in the body, helps send nerve impulses, needed for muscle contractions, blood pressure, even modest reductions in salt consumption can lower blood pressure.
 
 
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Beef
  PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
SATURATED FATS (BAD)
Try to avoid as much as possible. Always trim the fat off and choose lean cuts.
 
VITAMIN B3 (Niacin)
Energy, skin, reduces anxiety and depression, antioxidant, detoxifying, heart, memory, lowers bad cholesterol, joints, muscles, hormones.
 
VITAMIN B12 (Cobalamin)
Lowers homocysteine levels, lowers risk of heart disease, new cells, breaks down fatty acids & amino acids, protects nerve cells, red blood cells, DNA, bones, mood, depression, brain neurons, energy, metabolism.
 
VITAMIN D (Calcitriol)
Brain, muscles, pain, mood, immune system, heart, teeth, bones, kidney, pregnancy, skin.
 
MAGNESIUM
Energy, stress, mood, blood pressure, blood sugar, cholesterol, heart, brain, bones, muscles, sleep.
 
PHOSPHORUS
Bones, teeth, DNA, RNA, converts food to energy, phospholipids - which carry lipids in blood and help shuttle nutrients into and out of cells.
 
SELENIUM
Antioxidant, heart, memory, thyroid, immune system, blood circulation, reduces asthma, reproductive health, inflammation, mood.
 
 
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Bread
  PROTEIN (Ezekiel Bread)
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
CARBS
Energy, brain, kidneys, heart, central nervous system, digestion, appetite, blood cholesterol levels, build macromolecules.
 
VITAMIN B6 (Pyridoxine)
Whole Wheat
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
CHROMIUM (Whole Grains)
Insulin, blood glucose levels, frees energy from glucose, metabolism.
 
 
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Broccoli
  PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
FIBER
Digestion, appetite, blood pressure. Decrease risk of stroke, diabetes and gastrointestinal diseases.
 
VITAMIN A
Eyes, immune system, skin, bones, growth & development, anti-inflammatory, tissue repair, antioxidant, reproductive health, digestion.
 
VITAMIN B2 (Riboflavin)
Helps convert food into energy, nervous system, skin, nails, hair, blood, brain, eyes.
 
VITAMIN B5 (Pantothenic Acid)
Helps convert food into energy, lipids (fats), neurotransmitters, steroid hormones, hemoglobin.
 
VITAMIN B6 (Pyridoxine)
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
VITAMIN B7 (Biotin)
Skin, hair & nails, energy & mood, thyroid & adrenal function, nervous system, immune system, cognitive health, muscle pain relief, metablosim, heart.
 
VITAMIN B9 (Folate / Folic Acid)
New cell creation, fatigue, lowers levels of homocysteine, reduce heart disease, reduce colon cancer risk, offsets breast cancer risk amongst woman who consume alcohol.
 
VITAMIN C (L-ascorbic Acid)
Immune system, heart, respitory, prevents anemia, brain, skin, allergies, mood enhancer, eyes, bones.
 
VITAMIN E (Tocopherol)
Skin, heart, women's health, eyes, wounds, memory, arthritis relief, blood sugar, bones, muscles, immune system.
 
VITAMIN K (Phytonadione)
Activates proteins and calcium essential to blood clotting, prevents hip fractures.
 
CALCIUM
Bones, woman's health, blood pressure, heart, gut, teeth, weight, muscles, nervous system, kidneys.
 
IRON
(Plant based = less absorbed)
Sleep, brain, fatigue, immune system, energy, treats anemia, muscles, metabolism, health, hair, heart.
 
MAGNESIUM
Energy, stress, mood, blood pressure, blood sugar, cholesterol, heart, brain, bones, muscles, sleep.
 
PHOSPHORUS
Bones, teeth, DNA, RNA, converts food to energy, phospholipids - which carry lipids in blood and help shuttle nutrients into and out of cells.
 
POTASSIUM
Blood pressure, heart, bones, muscles, stress, nervous system, glucose, memory, digestion, lonevity.
 
 
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Brussels Sprouts
  PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
FATS
Heart, brain, cholesterol, inflammation, blood pressure, vitamin absorbtion, mood, depression, adhd, memory, joints, skin, pregnancy, energy, well-being, weight loss.
 
VITAMIN B1 (Thiamine)
Helps convert food into energy, skin, hair, muscles, brain, nerve function.
 
VITAMIN B2 (Riboflavin)
Helps convert food into energy, nervous system, skin, nails, hair, blood, brain, eyes.
 
VITAMIN B9 (Folate / Folic Acid)
New cell creation, fatigue, lowers levels of homocysteine, reduce heart disease, reduce colon cancer risk, offsets breast cancer risk amongst woman who consume alcohol.
 
VITAMIN C (L-ascorbic Acid)
Immune system, heart, respitory, prevents anemia, brain, skin, allergies, mood enhancer, eyes, bones.
 
VITAMIN K (Phytonadione)
Activates proteins and calcium essential to blood clotting, prevents hip fractures.
 
 
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Buc Choy
  VITAMIN B2 (Riboflavin)
Helps convert food into energy, nervous system, skin, nails, hair, blood, brain, eyes.
 
VITAMIN B5 (Pantothenic Acid)
Helps convert food into energy, lipids (fats), neurotransmitters, steroid hormones, hemoglobin.
 
VITAMIN B6 (Pyridoxine)
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
CALCIUM
Bones, woman's health, blood pressure, heart, gut, teeth, weight, muscles, nervous system, kidneys.
 
MANGANESE
Helps form bones, helps metabolize amino acids, cholesterol and carbohydrates.
 
 
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Cabbage
  VITAMIN B2 (Riboflavin)
Helps convert food into energy, nervous system, skin, nails, hair, blood, brain, eyes.
 
VITAMIN B7 (Biotin)
Skin, hair & nails, energy & mood, thyroid & adrenal function, nervous system, immune system, cognitive health, muscle pain relief, metablosim, heart.
 
VITAMIN C (L-ascorbic Acid)
Immune system, heart, respitory, prevents anemia, brain, skin, allergies, mood enhancer, eyes, bones.
 
VITAMIN K (Phytonadione)
Activates proteins and calcium essential to blood clotting, prevents hip fractures.
 
IRON
(Plant based = less absorbed)
Sleep, brain, fatigue, immune system, energy, treats anemia, muscles, metabolism, health, hair, heart.
 
 
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Capsicum
  VITAMIN A
Eyes, immune system, skin, bones,
growth & development, anti-inflammatory, tissue repair, antioxidant, reproductive health, digestion.

 
VITAMIN B3 (Niacin)
Energy, skin, reduces anxiety and depression, antioxidant, detoxifying, heart, memory, lowers bad cholesterol, joints, muscles, hormones.
 
VITAMIN B6 (Pyridoxine)
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
VITAMIN C (L-ascorbic Acid)
Immune system, heart, respitory, prevents anemia, brain, skin, allergies, mood enhancer, eyes, bones.
 
 
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Carrots
  VITAMIN A
Eyes, immune system, skin, bones,
growth & development, anti-inflammatory, tissue repair, antioxidant, reproductive health, digestion.

 
VITAMIN B7 (Biotin)
Skin, hair & nails, energy & mood, thyroid & adrenal function, nervous system, immune system, cognitive health, muscle pain relief, metablosim, heart.
 
VITAMIN K (Phytonadione)
Activates proteins and calcium essential to blood clotting, prevents hip fractures.
 
FLUORIDE
(Cooked Carrots)
Strong bone formation, stops dental cavities from starting or worsening.
 
SELENIUM
Antioxidant, heart, memory, thyroid, immune system, blood circulation, reduces asthma, reproductive health, inflammation, mood.
 
 
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Cauliflower
  VITAMIN B5 (Pantothenic Acid)
Helps convert food into energy, lipids (fats), neurotransmitters, steroid hormones, hemoglobin.
 
VITAMIN B7 (Biotin)
Skin, hair & nails, energy & mood, thyroid & adrenal function, nervous system, immune system, cognitive health, muscle pain relief, metablosim, heart.
 
VITAMIN C (L-ascorbic Acid)
Immune system, heart, respitory, prevents anemia, brain, skin, allergies, mood enhancer, eyes, bones.
 
 
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Celery
  VITAMIN B5 (Pantothenic Acid)
Helps convert food into energy, lipids (fats), neurotransmitters, steroid hormones, hemoglobin.
 
VITAMIN B6 (Pyridoxine)
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
CHLORIDE
Balances fluids in the body, stomack acid, essential to digestion.
 
 
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Chicken
  PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
VITAMIN B3 (Niacin)
Energy, skin, reduces anxiety and depression, antioxidant, detoxifying, heart, memory, lowers bad cholesterol, joints, muscles, hormones.
 
VITAMIN B5 (Pantothenic Acid)
Helps convert food into energy, lipids (fats), neurotransmitters, steroid hormones, hemoglobin.
 
VITAMIN B6 (Pyridoxine)
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
VITAMIN B12 (Cobalamin)
Lowers homocysteine levels, lowers risk of heart disease, new cells, breaks down fatty acids & amino acids, protects nerve cells, red blood cells, DNA, bones, mood, depression, brain neurons, energy, metabolism.
 
IRON
(Animal based = easily absorbed)
Sleep, brain, fatigue, immune system, energy, treats anemia, muscles, metabolism, health, hair, heart.
 
MAGNESIUM
Energy, stress, mood, blood pressure, blood sugar, cholesterol, heart, brain, bones, muscles, sleep.
 
PHOSPHORUS
Bones, teeth, DNA, RNA, converts food to energy, phospholipids - which carry lipids in blood and help shuttle nutrients into and out of cells.
 
SELENIUM
Antioxidant, heart, memory, thyroid, immune system, blood circulation, reduces asthma, reproductive health, inflammation, mood.
 
 
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Chickpeas
  PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
CARBS
Energy, brain, kidneys, heart, central nervous system, digestion, appetite, blood cholesterol levels, build macromolecules.
 
VITAMIN B6 (Pyridoxine)
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
VITAMIN B9 (Folate / Folic Acid)
New cell creation, fatigue, lowers levels of homocysteine, reduce heart disease, reduce colon cancer risk, offsets breast cancer risk amongst woman who consume alcohol.
 
CALCIUM
Bones, woman's health, blood pressure, heart, gut, teeth, weight, muscles, nervous system, kidneys.
 
COPPER
Iron absorbtion, immune system, red blood cells, bones, blood vessels, nerves.
 
MANGANESE
Helps form bones, helps metabolize amino acids, cholesterol and carbohydrates.
 
PHOSPHORUS
Bones, teeth, DNA, RNA, converts food to energy, phospholipids - which carry lipids in blood and help shuttle nutrients into and out of cells.
 
ZINC
Digestion, immune system, brain, eyes, hormone balance, liver, muscles, skin,
heart, increases fertility.

 
 
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Chillies
  VITAMIN A
Eyes, immune system, skin, bones, growth & development, anti-inflammatory, tissue repair, antioxidant, reproductive health, digestion.
 
VITAMIN B6 (Pyridoxine)
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
VITAMIN C (L-ascorbic Acid)
Immune system, heart, respitory, prevents anemia, brain, skin, allergies, mood enhancer, eyes, bones.
 
VITAMIN K (Phytonadione)
Activates proteins and calcium essential to blood clotting, prevents hip fractures.
 
COPPER
Iron absorbtion, immune system, red blood cells, bones, blood vessels, nerves.
 
POTASSIUM
Blood pressure, heart, bones, muscles, stress, nervous system, glucose, memory, digestion, lonevity.
 
 
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Chips (Side)
  SATURATED FATS (BAD)
Try to avoid as much as possible or make home made chips in an air fryer with minimal oil.
 
PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
CARBS (Wedges)
Energy, brain, kidneys, heart, central nervous system, digestion, appetite, blood cholesterol levels, build macromolecules.
 
VITAMIN B6 (Pyridoxine)
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
CHROMIUM
Insulin, blood glucose levels, frees energy from glucose, metabolism.
 
IODINE
Thyroide hormone, body temperature, nerve & muscle function, reproduction, growth, prevents goiter and a congenital thyroid disorder.
 
PHOSPHORUS
Bones, teeth, DNA, RNA, converts food to energy, phospholipids - which carry lipids in blood and help shuttle nutrients into and out of cells.
 
POTASSIUM
Blood pressure, heart, bones, muscles, stress, nervous system, glucose, memory, digestion, lonevity.
 
SELENIUM
Antioxidant, heart, memory, thyroid, immune system, blood circulation, reduces asthma, reproductive health, inflammation, mood.
 
 
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Coconut Milk
  FATS
Heart, brain, cholesterol, inflammation, blood pressure, vitamin absorbtion, mood, depression, adhd, memory, joints, skin, pregnancy, energy, well-being, weight loss.
 
VITAMIN B1 (Thiamine)
Helps convert food into energy, skin, hair, muscles, brain, nerve function.
 
VITAMIN B3 (Niacin)
Energy, skin, reduces anxiety and depression, antioxidant, detoxifying, heart, memory, lowers bad cholesterol, joints, muscles, hormones.
 
VITAMIN B5 (Pantothenic Acid)
Helps convert food into energy, lipids (fats), neurotransmitters, steroid hormones, hemoglobin.
 
VITAMIN B6 (Pyridoxine)
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
CALCIUM
Bones, woman's health, blood pressure, heart, gut, teeth, weight, muscles, nervous system, kidneys.
 
IRON
(Plant based = less absorbed)
Sleep, brain, fatigue, immune system, energy, treats anemia, muscles, metabolism, health, hair, heart.
 
MAGNESIUM
Energy, stress, mood, blood pressure, blood sugar, cholesterol, heart, brain, bones, muscles, sleep.
 
PHOSPHORUS
Bones, teeth, DNA, RNA, converts food to energy, phospholipids - which carry lipids in blood and help shuttle nutrients into and out of cells.
 
SELENIUM
Antioxidant, heart, memory, thyroid, immune system, blood circulation, reduces asthma, reproductive health, inflammation, mood.
 
SODIUM
Balances fuids in the body, helps send nerve impulses, needed for muscle contractions, blood pressure, even modest reductions in salt consumption can lower blood pressure.
 
 
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Corn
  PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
VITAMIN B1 (Thiamine)
Helps convert food into energy, skin, hair, muscles, brain, nerve function.
 
VITAMIN C (L-ascorbic Acid)
Immune system, heart, respitory, prevents anemia, brain, skin, allergies, mood enhancer, eyes, bones.
 
MAGNESIUM
Energy, stress, mood, blood pressure, blood sugar, cholesterol, heart, brain, bones, muscles, sleep.
 
PHOSPHORUS
Bones, teeth, DNA, RNA, converts food to energy, phospholipids - which carry lipids in blood and help shuttle nutrients into and out of cells.
 
 
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Cucumber
  VITAMIN K (Phytonadione)
Activates proteins and calcium essential to blood clotting, prevents hip fractures.
 
SODIUM
(Pickled Cucumber)
Balances fuids in the body, helps send nerve impulses, needed for muscle contractions, blood pressure, even modest reductions in salt consumption can lower blood pressure.
 
 
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Eggs
  PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
FATS
Heart, brain, cholesterol, inflammation, blood pressure, vitamin absorbtion, mood, depression, adhd, memory, joints, skin, pregnancy, energy, well-being, weight loss.
 
VITAMIN B2 (Riboflavin)
Helps convert food into energy, nervous system, skin, nails, hair, blood, brain, eyes.
 
VITAMIN B5 (Pantothenic Acid)
Helps convert food into energy, lipids (fats), neurotransmitters, steroid hormones, hemoglobin.
 
VITAMIN B12 (Cobalamin)
Lowers homocysteine levels, lowers risk of heart disease, new cells, breaks down fatty acids & amino acids, protects nerve cells, red blood cells, DNA, bones, mood, depression, brain neurons, energy, metabolism.
 
VITAMIN D (Calcitriol)
Brain, muscles, pain, mood, immune system, heart, teeth, bones, kidney, pregnancy, skin.
 
VITAMIN K (Phytonadione)
Activates proteins and calcium essential to blood clotting, prevents hip fractures.
 
CHROMIUM
Insulin, blood glucose levels, frees energy from glucose, metabolism.
 
IODINE
Thyroide hormone, body temperature, nerve & muscle function, reproduction, growth, prevents goiter and a congenital thyroid disorder.
 
IRON
(Plant based = less absorbed)
Sleep, brain, fatigue, immune system, energy, treats anemia, muscles, metabolism, health, hair, heart.
 
PHOSPHORUS
Bones, teeth, DNA, RNA, converts food to energy, phospholipids - which carry lipids in blood and help shuttle nutrients into and out of cells.
 
SELENIUM
Antioxidant, heart, memory, thyroid, immune system, blood circulation, reduces asthma, reproductive health, inflammation, mood.
 
 
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Fake Meat
  VITAMIN B12 (Cobalamin)
Lowers homocysteine levels, lowers risk of heart disease, new cells, breaks down fatty acids & amino acids, protects nerve cells, red blood cells, DNA, bones, mood, depression, brain neurons, energy, metabolism.
 
CHLORIDE
Balances fluids in the body, stomack acid, essential to digestion.
 
IODINE
(Processed Foods)
Thyroide hormone, body temperature, nerve & muscle function, reproduction, growth, prevents goiter and a congenital thyroid disorder.
 
SODIUM
(Processed Foods)
Balances fuids in the body, helps send nerve impulses, needed for muscle contractions, blood pressure, even modest reductions in salt consumption can lower blood pressure.
 
 
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Fish
  PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
FATS
(Salmon, Tuna, Trout, etc)

Heart, brain, cholesterol, inflammation, blood pressure, vitamin absorbtion, mood, depression, adhd, memory, joints, skin, pregnancy, energy, well-being, weight loss.
 
VITAMIN B1 (Thiamine)
(Tuna)
Helps convert food into energy, skin, hair, muscles, brain, nerve function.
 
VITAMIN B3 (Niacin)
(Tuna, Slamon, Sardines, Trout)

Energy, skin, reduces anxiety and depression, antioxidant, detoxifying, heart, memory, lowers bad cholesterol, joints, muscles, hormones.
 
VITAMIN B5 (Pantothenic Acid)
(Salmon)

Helps convert food into energy, lipids (fats), neurotransmitters, steroid hormones, hemoglobin.
 
VITAMIN B6 (Pyridoxine)
(Salmon, Tuna, Trout)

Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
VITAMIN B12 (Cobalamin)
(Salmon, Tuna, Sardines, Trout, Mackeral, Haddock)

Lowers homocysteine levels, lowers risk of heart disease, new cells, breaks down fatty acids & amino acids, protects nerve cells, red blood cells, DNA, bones, mood, depression, brain neurons, energy, metabolism.
 
VITAMIN D (Calcitriol)
(Salmon, Tuna, Mackeral, Sardines)

Brain, muscles, pain, mood, immune system, heart, teeth, bones, kidney, pregnancy, skin.
 
COPPER
(Salmon)
Iron absorbtion, immune system, red blood cells, bones, blood vessels, nerves.
 
FLUORIDE
Strong bone formation, stops dental cavities from starting or worsening.
 
IODINE
(Tuna & Shrimp)
Thyroide hormone, body temperature, nerve & muscle function, reproduction, growth, prevents goiter and a congenital thyroid disorder.
 
IRON
(Animal based = easily absorbed)
(Salmon, Mackeral, Anchovies)

Sleep, brain, fatigue, immune system, energy, treats anemia, muscles, metabolism, health, hair, heart.
 
MAGNESIUM
(Salmon, Tuna, Makeral)
Energy, stress, mood, blood pressure, blood sugar, cholesterol, heart, brain, bones, muscles, sleep.
 
MANGANESE
Helps form bones, helps metabolize amino acids, cholesterol and carbohydrates.
 
PHOSPHORUS
(Tuna, Scallops)
Bones, teeth, DNA, RNA, converts food to energy, phospholipids - which carry lipids in blood and help shuttle nutrients into and out of cells.
 
SODIUM
(Canned fish, Sardines)
Balances fuids in the body, helps send nerve impulses, needed for muscle contractions, blood pressure, even modest reductions in salt consumption can lower blood pressure.
 
 
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Garlic
  VITAMIN B6 (Pyridoxine)
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
VITAMIN C (L-ascorbic Acid)
Immune system, heart, respitory, prevents anemia, brain, skin, allergies, mood enhancer, eyes, bones.
 
CALCIUM
Bones, woman's health, blood pressure, heart, gut, teeth, weight, muscles, nervous system, kidneys.
 
COPPER
Iron absorbtion, immune system, red blood cells, bones, blood vessels, nerves.
 
IRON
(Plant based = less absorbed)
Sleep, brain, fatigue, immune system, energy, treats anemia, muscles, metabolism, health, hair, heart.
 
MAGNESIUM
Energy, stress, mood, blood pressure, blood sugar, cholesterol, heart, brain, bones, muscles, sleep.
 
MANGANESE
Helps form bones, helps metabolize amino acids, cholesterol and carbohydrates.
 
PHOSPHORUS
Bones, teeth, DNA, RNA, converts food to energy, phospholipids - which carry lipids in blood and help shuttle nutrients into and out of cells.
 
POTASSIUM
Blood pressure, heart, bones, muscles, stress, nervous system, glucose, memory, digestion, lonevity.
 
SELENIUM
Antioxidant, heart, memory, thyroid, immune system, blood circulation, reduces asthma, reproductive health, inflammation, mood.
 
ZINC
Digestion, immune system, brain, eyes, hormone balance, liver, muscles, skin,
heart, increases fertility.

 
 
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Hummus
  PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
CARBS
Energy, brain, kidneys, heart, central nervous system, digestion, appetite, blood cholesterol levels, build macromolecules.
 
VITAMIN B6 (Pyridoxine)
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
VITAMIN B9 (Folate / Folic Acid)
New cell creation, fatigue, lowers levels of homocysteine, reduce heart disease, reduce colon cancer risk, offsets breast cancer risk amongst woman who consume alcohol.
 
CALCIUM
Bones, woman's health, blood pressure, heart, gut, teeth, weight, muscles, nervous system, kidneys.
 
COPPER
Iron absorbtion, immune system, red blood cells, bones, blood vessels, nerves.
 
MANGANESE
Helps form bones, helps metabolize amino acids, cholesterol and carbohydrates.
 
PHOSPHORUS
Bones, teeth, DNA, RNA, converts food to energy, phospholipids - which carry lipids in blood and help shuttle nutrients into and out of cells.
 
ZINC
Digestion, immune system, brain, eyes, hormone balance, liver, muscles, skin,
heart, increases fertility.

 
 
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Lamb
  PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
SATURATED FATS (BAD)
Try to avoid as much as possible. Always trim the fat off and choose lean cuts.
 
VITAMIN B3 (Niacin)
Energy, skin, reduces anxiety and depression, antioxidant, detoxifying, heart, memory, lowers bad cholesterol, joints, muscles, hormones.
 
VITAMIN B12 (Cobalamin)
Lowers homocysteine levels, lowers risk of heart disease, new cells, breaks down fatty acids & amino acids, protects nerve cells, red blood cells, DNA, bones, mood, depression, brain neurons, energy, metabolism.
 
PHOSPHORUS
Bones, teeth, DNA, RNA, converts food to energy, phospholipids - which carry lipids in blood and help shuttle nutrients into and out of cells.
 
SELENIUM
Antioxidant, heart, memory, thyroid, immune system, blood circulation, reduces asthma, reproductive health, inflammation, mood.
 
 
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Lentils
  PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
CARBS
Energy, brain, kidneys, heart, central nervous system, digestion, appetite, blood cholesterol levels, build macromolecules.
 
FIBER
Digestion, appetite, blood pressure. Decrease risk of stroke, diabetes and gastrointestinal diseases.
 
VITAMIN B1 (Thiamine)
Helps convert food into energy, skin, hair, muscles, brain, nerve function.
 
VITAMIN B5 (Pantothenic Acid)
Helps convert food into energy, lipids (fats), neurotransmitters, steroid hormones, hemoglobin.
 
IRON
(Plant based = less absorbed)
Sleep, brain, fatigue, immune system, energy, treats anemia, muscles, metabolism, health, hair, heart.
 
PHOSPHORUS
Bones, teeth, DNA, RNA, converts food to energy, phospholipids - which carry lipids in blood and help shuttle nutrients into and out of cells.
 
POTASSIUM
Blood pressure, heart, bones, muscles, stress, nervous system, glucose, memory, digestion, lonevity.
 
 
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Lettuce
  VITAMIN B1 (Thiamine)
Helps convert food into energy, skin, hair, muscles, brain, nerve function.
 
VITAMIN B2 (Riboflavin)
Helps convert food into energy, nervous system, skin, nails, hair, blood, brain, eyes.
 
VITAMIN B5 (Pantothenic Acid)
Helps convert food into energy, lipids (fats), neurotransmitters, steroid hormones, hemoglobin.
 
VITAMIN B6 (Pyridoxine)
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
VITAMIN B9 (Folate / Folic Acid)
New cell creation, fatigue, lowers levels of homocysteine, reduce heart disease, reduce colon cancer risk, offsets breast cancer risk amongst woman who consume alcohol.
 
CHLORIDE
Balances fluids in the body, stomack acid, essential to digestion.
 
CHROMIUM
Insulin, blood glucose levels, frees energy from glucose, metabolism.
 
MANGANESE
Helps form bones, helps metabolize amino acids, cholesterol and carbohydrates.
 
SELENIUM
Antioxidant, heart, memory, thyroid, immune system, blood circulation, reduces asthma, reproductive health, inflammation, mood.
 
 
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Lemon
  VITAMIN B9 (Folate / Folic Acid)
New cell creation, fatigue, lowers levels of homocysteine, reduce heart disease, reduce colon cancer risk, offsets breast cancer risk amongst woman who consume alcohol.
 
VITAMIN C (L-ascorbic Acid)
Immune system, heart, respitory, prevents anemia, brain, skin, allergies, mood enhancer, eyes, bones.
 
 
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Lime
  VITAMIN B9 (Folate / Folic Acid)
New cell creation, fatigue, lowers levels of homocysteine, reduce heart disease, reduce colon cancer risk, offsets breast cancer risk amongst woman who consume alcohol.
 
VITAMIN C (L-ascorbic Acid)
Immune system, heart, respitory, prevents anemia, brain, skin, allergies, mood enhancer, eyes, bones.
 
 
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Mushrooms
  PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
VITAMIN B1 (Thiamine)
Helps convert food into energy, skin, hair, muscles, brain, nerve function.
 
VITAMIN B2 (Riboflavin)
Helps convert food into energy, nervous system, skin, nails, hair, blood, brain, eyes.
 
VITAMIN B3 (Niacin)
Energy, skin, reduces anxiety and depression, antioxidant, detoxifying, heart, memory, lowers bad cholesterol, joints, muscles, hormones.
 
VITAMIN B5 (Pantothenic Acid)
Helps convert food into energy, lipids (fats), neurotransmitters, steroid hormones, hemoglobin.
 
VITAMIN D (Calcitriol)
Brain, muscles, pain, mood, immune system, heart, teeth, bones, kidney, pregnancy, skin.
 
CHROMIUM
Insulin, blood glucose levels, frees energy from glucose, metabolism.
 
COPPER
Iron absorbtion, immune system, red blood cells, bones, blood vessels, nerves.
 
POTASSIUM
Blood pressure, heart, bones, muscles, stress, nervous system, glucose, memory, digestion, lonevity.
 
SELENIUM
Antioxidant, heart, memory, thyroid, immune system, blood circulation, reduces asthma, reproductive health, inflammation, mood.
 
ZINC
Digestion, immune system, brain, eyes, hormone balance, liver, muscles, skin,
heart, increases fertility.

 
 
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Noodles
  Coming Soon...
 
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Nutritional Yeast
  PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
VITAMIN B12 (Cobalamin)
Lowers homocysteine levels, lowers risk of heart disease, new cells, breaks down fatty acids & amino acids, protects nerve cells, red blood cells, DNA, bones, mood, depression, brain neurons, energy, metabolism.
 
 
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Nuts
  FATS
Heart, brain, cholesterol, inflammation, blood pressure, vitamin absorbtion, mood, depression, adhd, memory, joints, skin, pregnancy, energy, well-being, weight loss.
 
VITAMIN B3 (Niacin)
Energy, skin, reduces anxiety and depression, antioxidant, detoxifying, heart, memory, lowers bad cholesterol, joints, muscles, hormones.
 
VITAMIN B7 (Biotin)
Skin, hair & nails, energy & mood, thyroid & adrenal function, nervous system, immune system, cognitive health, muscle pain relief, metablosim, heart.
 
VITAMIN E (Tocopherol)
(Peanuts, Almonds, Hazlenuts, Pine Nuts)

Skin, heart, women's health, eyes, wounds, memory, arthritis relief, blood sugar, bones, muscles, immune system.
 
CALCIUM
Bones, woman's health, blood pressure, heart, gut, teeth, weight, muscles, nervous system, kidneys.
 
CHROMIUM
Insulin, blood glucose levels, frees energy from glucose, metabolism.
 
COPPER
Iron absorbtion, immune system, red blood cells, bones, blood vessels, nerves.
 
IRON
(Plant based = less absorbed)
Sleep, brain, fatigue, immune system, energy, treats anemia, muscles, metabolism, health, hair, heart.
 
MAGNESIUM
Energy, stress, mood, blood pressure, blood sugar, cholesterol, heart, brain, bones, muscles, sleep.
 
MANGANESE
Helps form bones, helps metabolize amino acids, cholesterol and carbohydrates.
 
SELENIUM
(Cashews, Walnuts, Brazil)
Antioxidant, heart, memory, thyroid, immune system, blood circulation, reduces asthma, reproductive health, inflammation, mood.
 
SODIUM
(Salted nuts)
Balances fuids in the body, helps send nerve impulses, needed for muscle contractions, blood pressure, even modest reductions in salt consumption can lower blood pressure.
 
ZINC
(Peanuts, Almonds)
Digestion, immune system, brain, eyes, hormone balance, liver, muscles, skin,
heart, increases fertility.

 
 
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Oats
  CARBS
Energy, brain, kidneys, heart, central nervous system, digestion, appetite, blood cholesterol levels, build macromolecules.
 
VITAMIN B3 (Niacin)
(Oatmeal)

Energy, skin, reduces anxiety and depression, antioxidant, detoxifying, heart, memory, lowers bad cholesterol, joints, muscles, hormones.
 
VITAMIN B7 (Biotin)
Skin, hair & nails, energy & mood, thyroid & adrenal function, nervous system, immune system, cognitive health, muscle pain relief, metablosim, heart.
 
CHROMIUM
Insulin, blood glucose levels, frees energy from glucose, metabolism.
 
FLUORIDE
(Cooked Oatmeal)
Strong bone formation, stops dental cavities from starting or worsening.
 
MAGNESIUM
(Oatmeal)
Energy, stress, mood, blood pressure, blood sugar, cholesterol, heart, brain, bones, muscles, sleep.
 
MANGANESE
Helps form bones, helps metabolize amino acids, cholesterol and carbohydrates.
 
 
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Olives
  FATS
Heart, brain, cholesterol, inflammation, blood pressure, vitamin absorbtion, mood, depression, adhd, memory, joints, skin, pregnancy, energy, well-being, weight loss.
 
VITAMIN E (Tocopherol)
Skin, heart, women's health, eyes, wounds, memory, arthritis relief, blood sugar, bones, muscles, immune system.
 
CALCIUM
Bones, woman's health, blood pressure, heart, gut, teeth, weight, muscles, nervous system, kidneys.
 
CHLORIDE
Balances fluids in the body, stomack acid, essential to digestion.
 
COPPER
Iron absorbtion, immune system, red blood cells, bones, blood vessels, nerves.
 
IRON
(Plant based = less absorbed)
Sleep, brain, fatigue, immune system, energy, treats anemia, muscles, metabolism, health, hair, heart.
 
SODIUM
Balances fuids in the body, helps send nerve impulses, needed for muscle contractions, blood pressure, even modest reductions in salt consumption can lower blood pressure.
 
 
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Onion
  VITAMIN B6 (Pyridoxine
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
VITAMIN B9 (Folate / Folic Acid)
New cell creation, fatigue, lowers levels of homocysteine, reduce heart disease, reduce colon cancer risk, offsets breast cancer risk amongst woman who consume alcohol.
 
VITAMIN C (L-ascorbic Acid)
Immune system, heart, respitory, prevents anemia, brain, skin, allergies, mood enhancer, eyes, bones.
 
CHROMIUM
Insulin, blood glucose levels, frees energy from glucose, metabolism.
 
POTASSIUM
Blood pressure, heart, bones, muscles, stress, nervous system, glucose, memory, digestion, lonevity.
 
 
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Pasta
  CARBS
Energy, brain, kidneys, heart, central nervous system, digestion, appetite, blood cholesterol levels, build macromolecules.
 
FIBER (Whole Wheat Pasta)
Digestion, appetite, blood pressure. Decrease risk of stroke, diabetes and gastrointestinal diseases.
 
VITAMIN B3 (Niacin)
Energy, skin, reduces anxiety and depression, antioxidant, detoxifying, heart, memory, lowers bad cholesterol, joints, muscles, hormones.
 
VITAMIN B6 (Pyridoxine)
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
COPPER (Whole Grain Pasta)
Iron absorbtion, immune system, red blood cells, bones, blood vessels, nerves.
 
 
Peanut Butter
  PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
FATS
Heart, brain, cholesterol, inflammation, blood pressure, vitamin absorbtion, mood, depression, adhd, memory, joints, skin, pregnancy, energy, well-being, weight loss.
 
VITAMIN B6 (Pyridoxine)
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
VITAMIN E (Tocopherol)
Skin, heart, women's health, eyes, wounds, memory, arthritis relief, blood sugar, bones, muscles, immune system.
 
IRON
(Plant based = less absorbed)
Sleep, brain, fatigue, immune system, energy, treats anemia, muscles, metabolism, health, hair, heart.
 
MAGNESIUM
Energy, stress, mood, blood pressure, blood sugar, cholesterol, heart, brain, bones, muscles, sleep.
 
 
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Peas
  PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
FIBER
Digestion, appetite, blood pressure. Decrease risk of stroke, diabetes and gastrointestinal diseases.
 
VITAMIN A
Eyes, immune system, skin, bones,
growth & development, anti-inflammatory, tissue repair, antioxidant, reproductive health, digestion.

 
VITAMIN B1 (Thiamine)
Helps convert food into energy, skin, hair, muscles, brain, nerve function.
 
VITAMIN B9 (Folate / Folic Acid)
New cell creation, fatigue, lowers levels of homocysteine, reduce heart disease, reduce colon cancer risk, offsets breast cancer risk amongst woman who consume alcohol.
 
VITAMIN K (Phytonadione)
Activates proteins and calcium essential to blood clotting, prevents hip fractures.
 
IRON
(Plant based = less absorbed)
Sleep, brain, fatigue, immune system, energy, treats anemia, muscles, metabolism, health, hair, heart.
 
PHOSPHORUS
Bones, teeth, DNA, RNA, converts food to energy, phospholipids - which carry lipids in blood and help shuttle nutrients into and out of cells.
 
 
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Pork
  SATURATED FATS (BAD)
Try to avoid as much as possible. Always trim the fat off and choose lean cuts.
 
VITAMIN B1 (Thiamine)
Helps convert food into energy, skin, hair, muscles, brain, nerve function.
 
VITAMIN B3 (Niacin)
Energy, skin, reduces anxiety and depression, antioxidant, detoxifying, heart, memory, lowers bad cholesterol, joints, muscles, hormones.
 
VITAMIN D (Calcitriol)
(Pork Chops)

Brain, muscles, pain, mood, immune system, heart, teeth, bones, kidney, pregnancy, skin.
 
PHOSPHORUS
Bones, teeth, DNA, RNA, converts food to energy, phospholipids - which carry lipids in blood and help shuttle nutrients into and out of cells.
 
SELENIUM
Antioxidant, heart, memory, thyroid, immune system, blood circulation, reduces asthma, reproductive health, inflammation, mood.
 
 
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Potato
  PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
CARBS (With Skin On)
Energy, brain, kidneys, heart, central nervous system, digestion, appetite, blood cholesterol levels, build macromolecules.
 
VITAMIN B6 (Pyridoxine)
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
CHROMIUM
Insulin, blood glucose levels, frees energy from glucose, metabolism.
 
FLUORIDE
(Boiled Potatoes)
Strong bone formation, stops dental cavities from starting or worsening.
 
IODINE
Thyroide hormone, body temperature, nerve & muscle function, reproduction, growth, prevents goiter and a congenital thyroid disorder.
 
PHOSPHORUS
Bones, teeth, DNA, RNA, converts food to energy, phospholipids - which carry lipids in blood and help shuttle nutrients into and out of cells.
 
POTASSIUM
Blood pressure, heart, bones, muscles, stress, nervous system, glucose, memory, digestion, lonevity.
 
SELENIUM
Antioxidant, heart, memory, thyroid, immune system, blood circulation, reduces asthma, reproductive health, inflammation, mood.
 
 
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Pumpkin
  CARBS
Energy, brain, kidneys, heart, central nervous system, digestion, appetite, blood cholesterol levels, build macromolecules.
 
VITAMIN C (L-ascorbic Acid)
Immune system, heart, respitory, prevents anemia, brain, skin, allergies, mood enhancer, eyes, bones.
 
VITAMIN E (Tocopherol)
Skin, heart, women's health, eyes, wounds, memory, arthritis relief, blood sugar, bones, muscles, immune system.
 
CALCIUM
Bones, woman's health, blood pressure, heart, gut, teeth, weight, muscles, nervous system, kidneys.
 
MAGNESIUM
Energy, stress, mood, blood pressure, blood sugar, cholesterol, heart, brain, bones, muscles, sleep.
 
 
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Quinoa
  PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
CARBS
Energy, brain, kidneys, heart, central nervous system, digestion, appetite, blood cholesterol levels, build macromolecules.
 
COPPER
Iron absorbtion, immune system, red blood cells, bones, blood vessels, nerves.
 
PHOSPHORUS
Bones, teeth, DNA, RNA, converts food to energy, phospholipids - which carry lipids in blood and help shuttle nutrients into and out of cells.
 
 
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Rice
  CARBS
(Brown Rice)
Energy, brain, kidneys, heart, central nervous system, digestion, appetite, blood cholesterol levels, build macromolecules.
 
VITAMIN B1 (Thiamine)
(
Brown Rice)
Helps convert food into energy, skin, hair, muscles, brain, nerve function.
 
VITAMIN B3 (Niacin)
(Brown Rice)

Energy, skin, reduces anxiety and depression, antioxidant, detoxifying, heart, memory, lowers bad cholesterol, joints, muscles, hormones.
 
VITAMIN B6 (Pyridoxine)
(Brown Rice)

Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
VITAMIN B7 (Biotin)
(Brown Rice)

Skin, hair & nails, energy & mood, thyroid & adrenal function, nervous system, immune system, cognitive health, muscle pain relief, metablosim, heart.
 
MAGNESIUM
Energy, stress, mood, blood pressure, blood sugar, cholesterol, heart, brain, bones, muscles, sleep.
 
MANGANESE
(Brown Rice)
Helps form bones, helps metabolize amino acids, cholesterol and carbohydrates.
 
SELENIUM
(Brown Rice)
Antioxidant, heart, memory, thyroid, immune system, blood circulation, reduces asthma, reproductive health, inflammation, mood.
 
 
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Rocket
  VITAMIN B5 (Pantothenic Acid)
Helps convert food into energy, lipids (fats), neurotransmitters, steroid hormones, hemoglobin.
 
VITAMIN B6 (Pyridoxine)
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
 
Page Under Construction
Snow Peas
  VITAMIN B1 (Thiamine)
Helps convert food into energy, skin, hair, muscles, brain, nerve function.
 
VITAMIN B2 (Riboflavin)
Helps convert food into energy, nervous system, skin, nails, hair, blood, brain, eyes.
 
VITAMIN B3 (Niacin)
Energy, skin, reduces anxiety and depression, antioxidant, detoxifying, heart, memory, lowers bad cholesterol, joints, muscles, hormones.
 
VITAMIN C (L-ascorbic Acid)
Immune system, heart, respitory, prevents anemia, brain, skin, allergies, mood enhancer, eyes, bones.
 
VITAMIN K (Phytonadione)
Activates proteins and calcium essential to blood clotting, prevents hip fractures.
 
 
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Sour Cream
  VITAMIN B2 (Riboflavin)
Helps convert food into energy, nervous system, skin, nails, hair, blood, brain, eyes.
 
VITAMIN B12 (Cobalamin)
Lowers homocysteine levels, lowers risk of heart disease, new cells, breaks down fatty acids & amino acids, protects nerve cells, red blood cells, DNA, bones, mood, depression, brain neurons, energy, metabolism.
 
CALCIUM
Bones, woman's health, blood pressure, heart, gut, teeth, weight, muscles, nervous system, kidneys.
 
PHOSPHORUS
Bones, teeth, DNA, RNA, converts food to energy, phospholipids - which carry lipids in blood and help shuttle nutrients into and out of cells.
 
 
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Spinach
  PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
FATS
Heart, brain, cholesterol, inflammation, blood pressure, vitamin absorbtion, mood, depression, adhd, memory, joints, skin, pregnancy, energy, well-being, weight loss.
 
VITAMIN A
Eyes, immune system, skin, bones,
growth & development, anti-inflammatory, tissue repair, antioxidant, reproductive health, digestion.

 
VITAMIN B1 (Thiamine)
Helps convert food into energy, skin, hair, muscles, brain, nerve function.
 
VITAMIN B2 (Riboflavin)
Helps convert food into energy, nervous system, skin, nails, hair, blood, brain, eyes.
 
VITAMIN B5 (Pantothenic Acid)
Helps convert food into energy, lipids (fats), neurotransmitters, steroid hormones, hemoglobin.
 
VITAMIN B6 (Pyridoxine)
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
VITAMIN B7 (Biotin)
Skin, hair & nails, energy & mood, thyroid & adrenal function, nervous system, immune system, cognitive health, muscle pain relief, metablosim, heart.
 
VITAMIN B9 (Folate / Folic Acid)
New cell creation, fatigue, lowers levels of homocysteine, reduce heart disease, reduce colon cancer risk, offsets breast cancer risk amongst woman who consume alcohol.
 
VITAMIN D (Calcitriol)
Brain, muscles, pain, mood, immune system, heart, teeth, bones, kidney, pregnancy, skin.
 
VITAMIN E (Tocopherol)
Skin, heart, women's health, eyes, wounds, memory, arthritis relief, blood sugar, bones, muscles, immune system.
 
VITAMIN K (Phytonadione)
Activates proteins and calcium essential to blood clotting, prevents hip fractures.
 
CALCIUM
Bones, woman's health, blood pressure, heart, gut, teeth, weight, muscles, nervous system, kidneys.
 
COPPER
Iron absorbtion, immune system, red blood cells, bones, blood vessels, nerves.
 
FLUORIDE
(Cooked Spinach)
Strong bone formation, stops dental cavities from starting or worsening.
 
IRON
(Plant based = less absorbed)
Sleep, brain, fatigue, immune system, energy, treats anemia, muscles, metabolism, health, hair, heart.
 
MAGNESIUM
Energy, stress, mood, blood pressure, blood sugar, cholesterol, heart, brain, bones, muscles, sleep.
 
MANGANESE
Helps form bones, helps metabolize amino acids, cholesterol and carbohydrates.
 
POTASSIUM
Blood pressure, heart, bones, muscles, stress, nervous system, glucose, memory, digestion, lonevity.
 
SELENIUM
Antioxidant, heart, memory, thyroid, immune system, blood circulation, reduces asthma, reproductive health, inflammation, mood.
 
 
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Spring Onion
  VITAMIN A (Retinol)
Eyes, immune system, skin, bones, growth & development, anti-inflammatory, tissue repair, antioxidant, reproductive health, digestion.
 
VITAMIN B1 (Thiamine)
Helps convert food into energy, skin, hair, muscles, brain, nerve function.
 
VITAMIN B6 (Pyridoxine)
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
VITAMIN B9 (Folate / Folic Acid)
New cell creation, fatigue, lowers levels of homocysteine, reduce heart disease, reduce colon cancer risk, offsets breast cancer risk amongst woman who consume alcohol.
 
CHROMIUM
Insulin, blood glucose levels, frees energy from glucose, metabolism.
 
COPPER
Iron absorbtion, immune system, red blood cells, bones, blood vessels, nerves.
 
IRON
(Plant based = less absorbed)
Sleep, brain, fatigue, immune system, energy, treats anemia, muscles, metabolism, health, hair, heart.
 
MANGANESE
Helps form bones, helps metabolize amino acids, cholesterol and carbohydrates.
 
POTASSIUM
Blood pressure, heart, bones, muscles, stress, nervous system, glucose, memory, digestion, lonevity.
 
 
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Sweet Potato
  PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
CARBS
Energy, brain, kidneys, heart, central nervous system, digestion, appetite, blood cholesterol levels, build macromolecules.
 
FIBER
Digestion, appetite, blood pressure. Decrease risk of stroke, diabetes and gastrointestinal diseases.
 
VITAMIN A
Eyes, immune system, skin, bones,
growth & development, anti-inflammatory, tissue repair, antioxidant, reproductive health, digestion.

 
VITAMIN B3 (Niacin)
Energy, skin, reduces anxiety and depression, antioxidant, detoxifying, heart, memory, lowers bad cholesterol, joints, muscles, hormones.
 
VITAMIN B5 (Pantothenic Acid)
Helps convert food into energy, lipids (fats), neurotransmitters, steroid hormones, hemoglobin.
 
VITAMIN B7 (Biotin)
Skin, hair & nails, energy & mood, thyroid & adrenal function, nervous system, immune system, cognitive health, muscle pain relief, metablosim, heart.
 
VITAMIN E (Tocopherol)
Skin, heart, women's health, eyes, wounds, memory, arthritis relief, blood sugar, bones, muscles, immune system.
 
COPPER
Iron absorbtion, immune system, red blood cells, bones, blood vessels, nerves.
 
 
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Tofu
  PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
FATS
Heart, brain, cholesterol, inflammation, blood pressure, vitamin absorbtion, mood, depression, adhd, memory, joints, skin, pregnancy, energy, well-being, weight loss.
 
VITAMIN B3 (Niacin)
Energy, skin, reduces anxiety and depression, antioxidant, detoxifying, heart, memory, lowers bad cholesterol, joints, muscles, hormones.
 
VITAMIN B6 (Pyridoxine)
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
VITAMIN D (Calcitriol)
Brain, muscles, pain, mood, immune system, heart, teeth, bones, kidney, pregnancy, skin.
 
CALCIUM
Bones, woman's health, blood pressure, heart, gut, teeth, weight, muscles, nervous system, kidneys.
 
COPPER
Iron absorbtion, immune system, red blood cells, bones, blood vessels, nerves.
 
IRON
(Plant based = less absorbed)
Sleep, brain, fatigue, immune system, energy, treats anemia, muscles, metabolism, health, hair, heart.
 
MANGANESE
(Tempeh)
Helps form bones, helps metabolize amino acids, cholesterol and carbohydrates.
 
PHOSPHORUS
(Tofu & Tempeh)
Bones, teeth, DNA, RNA, converts food to energy, phospholipids - which carry lipids in blood and help shuttle nutrients into and out of cells.
 
ZINC
Digestion, immune system, brain, eyes, hormone balance, liver, muscles, skin,
heart, increases fertility.

 
 
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Tomato
  VITAMIN B1 (Thiamine)
Helps convert food into energy, skin, hair, muscles, brain, nerve function.
 
VITAMIN B2 (Riboflavin)
Helps convert food into energy, nervous system, skin, nails, hair, blood, brain, eyes.
 
VITAMIN B3 (Niacin)
Energy, skin, reduces anxiety and depression, antioxidant, detoxifying, heart, memory, lowers bad cholesterol, joints, muscles, hormones.
 
VITAMIN B5 (Pantothenic Acid)
Helps convert food into energy, lipids (fats), neurotransmitters, steroid hormones, hemoglobin.
 
VITAMIN B6 (Pyridoxine)
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
VITAMIN E (Tocopherol)
Skin, heart, women's health, eyes, wounds, memory, arthritis relief, blood sugar, bones, muscles, immune system.
 
CHLORIDE
Balances fluids in the body, stomack acid, essential to digestion.
 
CHROMIUM
Insulin, blood glucose levels, frees energy from glucose, metabolism.
 
POTASSIUM
Blood pressure, heart, bones, muscles, stress, nervous system, glucose, memory, digestion, lonevity.
 
 
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Yogurt
  PROTEIN
Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness.
Important building block of bones, muscles, cartilage, skin and blood.
 
VITAMIN B2 (Riboflavin)
Helps convert food into energy, nervous system, skin, nails, hair, blood, brain, eyes.
 
VITAMIN B12 (Cobalamin)
Lowers homocysteine levels, lowers risk of heart disease, new cells, breaks down fatty acids & amino acids, protects nerve cells, red blood cells, DNA, bones, mood, depression, brain neurons, energy, metabolism.
 
CALCIUM
Bones, woman's health, blood pressure, heart, gut, teeth, weight, muscles, nervous system, kidneys.
 
IODINE
Thyroide hormone, body temperature, nerve & muscle function, reproduction, growth, prevents goiter and a congenital thyroid disorder.
 
PHOSPHORUS
Bones, teeth, DNA, RNA, converts food to energy, phospholipids - which carry lipids in blood and help shuttle nutrients into and out of cells.
 
POTASSIUM
Blood pressure, heart, bones, muscles, stress, nervous system, glucose, memory, digestion, lonevity.
 
SELENIUM
Antioxidant, heart, memory, thyroid, immune system, blood circulation, reduces asthma, reproductive health, inflammation, mood.
 
 
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Zucchini
  VITAMIN A (Retinol)
Eyes, immune system, skin, bones, growth & development, anti-inflammatory, tissue repair, antioxidant, reproductive health, digestion.
 
VITAMIN C (L-ascorbic Acid)
Immune system, heart, respitory, prevents anemia, brain, skin, allergies, mood enhancer, eyes, bones.
 
MANGANESE
Helps form bones, helps metabolize amino acids, cholesterol and carbohydrates.
 
 
Links +
 
 

https://vitaminsonly.com.au/blogs/news/vitamin-b3-niacin

https://www.myfooddata.com/articles/

https://tools.myfooddata.com/recipe-nutrition-calculator/

https://en.wikipedia.org/wiki/Mineral_(nutrient)


https://www.precisionnutrition.com/all-about-vitamins-minerals

https://www.health.harvard.edu/staying-healthy/listing_of_vitamins

 
 
 Macros
 Vitamins
 Minerals
 Benefits
 Ingredient
 Links