Nutrition +
VEGAN NEW CATEGORIES MEAT NEW
 
 
 Macros
 Vitamins
 Minerals
 Benefits
 Ingredient
 Links
  
        
  PROTEIN   10-35% of
Daily Calories
 
        
 
FOOD SOURCES
Vegetables
(broccoli, spinach, asparagus, potatoes, sweet potatoes, brussels sprouts, green peas, mushrooms, edamame beans, sweet corn, quinoa, amaranth)
Fruits
(blackberries, bananas, guava, cherimoyas, mulberries, nectarines)
Legumes, Nuts & Seeds (lentils, chickpeas, beans, peanut butter, pumpkin seeds, soybeans, hempseed, chia seeds)

Meat
(chicken breast, pork chops, tuna, beef, lamb, fish)
Other
(tofu, soy milk, yogurt, eggs, parmesan cheese, oats, oatmeal, tempeh, seitan, nutritional yeast, spirulina, ezekiel bread)
 
HEALTH BENEFITS
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.

 
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Tofu
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Lentils
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Peas
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Beans
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Spinach
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Mushrooms
 
        
  CARBS (CARBOHYDRATES)  45-65% of
Daily Calories
 
        
 
FOOD SOURCES
Vegetables
(sweet potatoes, potatoes with skin, pumpkin, butternut squash, beetroot, quinoa, couscous, yams)
Fruits
(bananas, oranges, blueberries, grapefruit, apples, raisins, cantaloupe, peaches, grapes, strawberries, pineapple, blackberries, plums, pears, acai berries, mango)
Legumes, Nuts & Seeds (lentils, kidney beans, chickpeas, navy beans, chestnuts)

Other (brown rice, oatmeal, milk, buckwheat, barley, oats, rye, triticale)
 
HEALTH BENEFITS
Energy, brain, kidneys, heart, central nervous system, digestion, appetite, blood cholesterol levels, build macromolecules.
 
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Sweet Potato
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Lentils
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Chickpeas
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Beans
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Pumpkin
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Quinoa
 
        
  FATS   20-35% of
Daily Calories
 
        
 
FOOD SOURCES
Vegetables (brussels sprouts, spinnach, kale, edamame beans)
Fruits (avocado, olives)
Legumes, Nuts & Seeds (refried beans, kidney beans, flaxseed, almonds, walnuts, peanuts, pecans, cashews, macadamia, hazlenuts, sunflower, sesame seeds, pumpkin seeds, chia seeds)

Fatty Fish
(salmon, tuna, mackeral, herring, trout, sardines, anchovies, fish oil)
Other (tofu, peanut butter, olive oil, soy milk, mayonnaise, eggs, virgin coconut oil, peanut oil, hemp seed oil, sesame oil, soybean oil, sunflower oil, canola oil, dark chocolate)

 
HEALTH BENEFITS
Heart, brain, cholesterol, inflammation, blood pressure, vitamin absorbtion, mood, depression, adhd, memory, joints, skin, pregnancy, energy, well-being, weight loss.
 
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Avocado
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Nuts
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Olives
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Tofu
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Peanut Butter
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Fish
GOOD FATS:
Mono & Poly unsaturated fats & omega 3's.
 
BAD FATS:
Saturated fats
Red meat (beef, lamb, pork, bacon), chicken skin
Whole-fat dairy products (milk, cream, cheese),
butter, ice cream, lard
Tropical oils (coconut oil, palm oil).

Trans fats
Commercially-baked: pastries, cookies, doughnuts, muffins, cakes, pizza dough
Packaged snack foods: crackers, microwave popcorn, chips, stick margarine, vegetable shortening
Fried foods: french fries, fried chicken, chicken nuggets, breaded fish and anything containing hydrogenated or partially hydrogenated vegetable oil, even if it claims to be "trans fat-free".

 
 
        
  FIBER 38g
Per Day
 
        
 
FOOD SOURCES
Vegetables
(peas, broccoli, sweet potato, collard greens, acorn squash)
Fruits
(avocados, oranges)
Legumes, Nuts & Seeds (lentils, chia seeds, navy beans)

Other (whole wheat pasta)
 
HEALTH BENEFITS
Digestion, appetite, blood pressure. Decrease risk of stroke, diabetes and gastrointestinal diseases.
 
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Peas
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Broccoli
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Sweet Potato
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Avocado
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Lentils
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Beans
 
 
Vitamins +
 
        
  VITAMIN A  (Retinol)
900mcg Per Day
 
        
 
FOOD SOURCES
Vegetables
(carrots, sweet potatoes, kale, spinach, bell peppers, broccoli, squash, green peas, spring onion, zucchini)
Fruits
(mangos, peaches, apricots, grapefruit, cantaloupe, papaya)
Legumes, Nuts & Seeds (chillies, pistachios, black-eyed peas, apricot kernels)

 
HEALTH BENEFITS
Eyes, immune system, skin, bones,
growth & development, anti-inflammatory, tissue repair, antioxidant, reproductive health, digestion.

 
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Carrots
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Sweet Potato
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Spinach
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Lettuce
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Capsicum
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Broccoli
 
        
  VITAMIN B1  (Thiamine)
1.2mg Per Day
 
        
 
FOOD SOURCES
Vegetables
(asparagus, lettuce, mushrooms, spinach, peas, brussels sprouts, bean sprouts, eggplant, corn squash, snow peas, spring onion)
Fruits
(tomatoes, watermelon)
Legumes, Nuts & Seeds (black beans, lentils, sunflower seeds, soy beans, pinto beans, lima beans, navy beans)

Meat
(bacon, pork chops, ham, tuna)
Other
(vegemite, coconut milk, brown rice, soy milk, whole wheat,)
 
HEALTH BENEFITS
Helps convert food into energy, skin, hair, muscles, brain, nerve function.
 
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Asparagus
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Lettuce
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Mushrooms
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Tomato
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Lentils
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Brussels Sprouts
 
        
  VITAMIN B2  (Riboflavin)
1.3mg Per Day
 
        
 
FOOD SOURCES
Vegetables
(mushrooms, spinach, asparagus, avocado, tomato, cabbage, brussels sprouts, bean sprouts, broccoli, leafy green veggies, snow peas)
Fruits
(rasberries)
Legumes, Nuts & Seeds (almonds, soybeans, whole and enriched grains & cerials)
Meat
(bacon, mackeral, liver)
Other
(vegemite, tempeh, milk, eggs, yogurt, cheese, sour cream)
 
HEALTH BENEFITS
Helps convert food into energy, nervous system, skin, nails, hair, blood, brain, eyes.
 
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Mushrooms
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Spinach
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Eggs
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Cabbage
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Asparagus
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Avocado
 
        
  VITAMIN B3  (Niacin)
16mg Per Day
 
        
 
FOOD SOURCES
Vegetables
(leafy greens, asparagus, capsicums, tomatoes, sweet potatoes,
bean sprouts, mushrooms, snow peas)

Fruits
(bananas, avocados, oranges, mangoes, nectarines, peaches)
Nuts & Seeds (peanuts, sesame seeds, sunflower seeds, brown rice, barley, almonds)
Meat
(chicken, turkey, beef, pork, duck, lamb, bacon, tuna, salmon, sardines, trout)
Other (tofu, coconut milk, vegemite, whole wheat bread, pasta, oatmeal, bran cereals, baker's yeast, coffee, tea)
 
HEALTH BENEFITS
Energy, skin, reduces anxiety and depression, antioxidant, detoxifying, heart, memory, lowers bad cholesterol, joints, muscles, hormones.
 
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Asparagus
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Capsicum
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Tomato
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Sweet Potato
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Mushrooms
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Tofu
 
        
  VITAMIN B5  (Pantothenic Acid)
5mg Per Day
 
        
 
FOOD SOURCES
Vegetables
(broccoli, mushroom, avocado, sweet potato, cauliflower, tomato products, bean sprouts, green leafy vegetables, squash)
Fruits
(strawberries)
Legumes, Nuts & Seeds (lentils, split peas, sunflower seeds, whole grains)

Meat
(chicken, bacon, salmon, liver)
Other
(coconut milk, egg yolk, milk)
 
HEALTH BENEFITS
Helps convert food into energy, lipids (fats), neurotransmitters, steroid hormones, hemoglobin.
 
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Broccoli
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Mushrooms
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Avocado
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Sweet Potato
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Cauliflower
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Tomato
 
        
  VITAMIN B6  (Pyridoxine)
1.3mg Per Day
 
        
 
FOOD SOURCES
Vegetables
(potato, spinach, tomato, avocado, capsicum, bean sprouts, green leafy veggies, spring onion)
Fruits
(banana, watermelon)
Legumes, Nuts & Seeds (sunflower seeds, walnuts, whole wheat, chickpeas, lima beans)

Meat
(chicken, bacon, salmon, tuna, trout)
Other
(tofu, onion, garlic, coconut milk, chillies, brown rice, peanut butter)
 
HEALTH BENEFITS
Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system.
 
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Potato
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Spinach
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Tomato
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Avocado
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Capsicum
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Tofu
 
        
  VITAMIN B7  (Biotin)
30mcg Per Day
 
        
 
FOOD SOURCES
Vegetables (cauliflower, carrots, broccoli, spinach, cabbage, sweet potato)
Fruits (bananas, avocados, raspberries, strawberries, watermelon, grapefruit)
Nuts and Seeds (almonds, peanuts, pecans, walnuts, sunflower seeds)
Grains (oats, soybeans, bran, brown rice, wheat germ)

 
HEALTH BENEFITS
Skin, hair & nails, energy & mood, thyroid & adrenal function, nervous system, immune system, cognitive health, muscle pain relief, metablosim, heart.
 
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Cauliflower
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Carrots
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Broccoli
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Spinach
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Avocado
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Sweet Potato
 
        
  VITAMIN B9  (Folate / Folic Acid)
400mcg Per Day
 
        
 
FOOD SOURCES
Vegetables
(asparagus, spinach, broccoli, brussels sprouts, green peas, avocado, lettuce, spring onion, turnip, okra)
Fruits
(citrus fruits, banana, papaya)
Legumes, Nuts & Seeds (chickpeas, baked beans, peanuts, black eyed peas, fortified grains and cereals)

Meat
(organ meats)
Other
(onion, vegemite, orange juice, tomato juice)
 
HEALTH BENEFITS
New cell creation, fatigue, lowers levels of homocysteine, reduce heart disease, reduce colon cancer risk, offsets breast cancer risk amongst woman who consume alcohol.
 
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Asparagus
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Spinach
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Broccoli
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Brussels Sprouts
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Peas
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Chickpeas
 
        
  VITAMIN B12  (Cobalamin)
2.4mcg Per Day
 
        
 
FOOD SOURCES
Legumes, Nuts & Seeds (fortified cereals, fortified soymilk)
Meat
(chicken breast, lamb, beef, bacon, ham, salmon, tuna, sardines, trout, mackeral, liver, haddock)
Other
(nutritional yeast, suppliments, plant based meats, milk, cheese, eggs, sour cream)
 
HEALTH BENEFITS
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.
 
IMPORTANT INFORMATION
Some people, particularly older adults, are deficient in vitamin B12 because they have trouble absorbing this vitamin from food. Those on a vegan or vegetarian diet often don't get enough B12 as it's mostly found in animal products. They may need to take supplements. A lack of vitamin B12 can cause memory loss, dementia, and numbness in the arms and legs.
 
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Nutritional Yeast
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Eggs
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Lamb
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Chicken
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Beef
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Fish
 
        
  VITAMIN C  (L-ascorbic acid)
90mg Per Day
 
        
 
FOOD SOURCES
Vegetables (capsicum, broccoli, cabbage, brussel spouts, bean sprouts, snow peas, cauliflower, corn, pumpkin, zucchini)
Fruits (oranges, lemons, grapefruit, limes, mandarins, watermelon, kiwi fruit, strawberries, melons, blueberries, pomelo, bergamot, guava, papaya)
Juices (orange, grapefruit, lemon, tomato, pinapple, apple, cranberry)
Herbs & Spices (garlic, onion, chillies, coconut milk, thyme, parsley, basil, chives, coriander, saffron, bay leaf)

 
HEALTH BENEFITS
Immune system, heart, respitory, prevents anemia, brain, skin, allergies, mood enhancer, eyes, bones.
 
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Capsicum
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Broccoli
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Snow Peas
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Cauliflower
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Lemon
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Lime
 
        
  VITAMIN D  (Calcitriol)
5mcg Per Day
 
        
 
FOOD SOURCES
Sunlight (20 to 30 mins a day without sunscreen, 3 hours a day for dark skin)
Vegetables
(mushrooms, spinach, tofu, orange juice, soy milk, cereals)
Dairy (fortified milk, margarine, egg yolk, butter)
Meat (beef, pork chops, liver, salmon, mackeral, tuna, sardines)

 
HEALTH BENEFITS
Brain, muscles, pain, mood, immune system, heart, teeth, bones, kidney, pregnancy, skin.
 
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Sun Light
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Mushrooms
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Spinach
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Tofu
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Eggs
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Beef
 
        
  VITAMIN E  (Tocopherol)
15mg  Per Day
 
        
 
FOOD SOURCES
Vegetables
(broccoli, spinach, tomato, sweet potatoes, pumpkin, squash, turnip greens)
Seed & Vegetable Oils (olive oil, sunflower oil, wheat germ oil, soybean oil, corn oil)
Fruits (avocado, mango, kiwi, quinoa, apricots, acai berry, seabuckthron)

Nuts & Seeds
(peanuts, sunflower, quinoa, almonds, hazlenuts, pine nuts)
Others
(peanut butter, coconut milk, almond milk, tomato sauce, almond butter, fortified cerials)
 
HEALTH BENEFITS
Skin, heart, women's health, eyes, wounds, memory, arthritis relief, blood sugar, bones, muscles, immune system.
 
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Broccoli
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Spinach
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Tomato
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Sweet Potato
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Avocado
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Quinoa
 
        
  VITAMIN K  (Phytonadione)
120mcg Per Day
 
        
 
FOOD SOURCES
Vegetables
(cabbage, spinach, broccoli, asparagus, brussels sprouts, green beans, green peas, carrots, kale, collards, cucumber, bean sprouts, snow peas, green vegetables)
Fruits
(kiwi fruit)
Meat (liver)
Other
(chillies, eggs, milk, olive oil, dried basil)
 
HEALTH BENEFITS
Activates proteins and calcium essential to blood clotting, prevents hip fractures.
 
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Cabbage
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Spinach
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Broccoli
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Asparagus
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Brussels Sprouts
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Peas
 
 
Minerals +
 
        
  CALCIUM (Ca) 1000mg
Per Day
 
        
 
FOOD SOURCES
Vegetables (broccoli, spinach, boc choy, bean sprouts, kale, okra, cress, pumpkin)
Legumes (chickpeas, red beans, green beans, white beans)
Fruits (orange, raisins, dried fig, currant)
Seeds (sunflower, poppy, chia, sesame)
Nuts (almonds, halzlenuts, walnuts)

Others (garlic, tofu, coconut milk, olives, eggs, milk, cheese, yogurt, sour cream, seaweed)
 
HEALTH BENEFITS
Bones, woman's health, blood pressure, heart, gut, teeth, weight, muscles, nervous system, kidneys.
 
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Buc Choy
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Broccoli
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Spinach
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Chickpeas
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Tofu
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Eggs
 
        
  CHLORIDE (Cl)   2.3g
Per Day
 
        
 
FOOD SOURCES
Vegetables
(seaweed, tomato, lettuce, celery, olives)
Legumes, Nuts & Seeds (rye, cereals)
Other (salt (sodium chloride), soy sauce, processed foods)
 
HEALTH BENEFITS
Balances fluids in the body, stomack acid, essential to digestion.
 
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Tomato
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Lettuce
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Celery
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Olives
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Soy Sauce
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Fake Meat
 
        
  CHROMIUM (Cr)   35mcg
Per Day
 
        
 
FOOD SOURCES
Vegetables
(lettuce, tomato, onion, potato, mushrooms, spring onion)
Fruits
(prunes)
Legumes, Nuts & Seeds (whole grains, oats, nuts)

Other (eggs, cheese, brewers yeast)
 
HEALTH BENEFITS
Insulin, blood glucose levels, frees energy from glucose, metabolism.
 
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Lettuce
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Tomato
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Onion
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Potato
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Mushrooms
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Eggs
 
        
  COPPER (Cu)   mg
Per Day
 
        
 
FOOD SOURCES
Vegetables
(mushrooms, green leafy veggies, sweet potatoes, avocado, spinach, bean sprouts, spring onion)
Fruits
(prunes)
Legumes, Nuts & Seeds (chickpeas, cashews, sesame seeds, barley, soy beans, sunflower seeds, navy beans, garbanzo beans, whole grain products)

Meat
(salmon, shellfish, liver)
Other
(tofu, chillies, garlic, olives, quinoa, tempeh, cocoa, dark chocolate, black pepper, spirulina)
 
HEALTH BENEFITS
Iron absorbtion, immune system, red blood cells, bones, blood vessels, nerves.
 
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Mushrooms
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Sweet Potato
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Avocado
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Chickpeas
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Tofu
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Quinoa
 
        
  FLUORIDE (F)   4mg
Per Day
 
        
 
FOOD SOURCES
Vegetables
(cooked carrots, cooked spinach, boiled potatoes, asparagus)
Fruits
(raisins)
Legumes, Nuts & Seeds (white rice, black bean soup, cooked oatmeal)

Meat
(fish, blue crab, shrimp)
Other
(black tea brewed with tap water, fruit juice (grape), table wine, coffee, water that is fluoridated, toothpaste with fluoride)
 
HEALTH BENEFITS
Strong bone formation, stops dental cavities from starting or worsening.
 
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Carrots
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Spinach
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Potato
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Asparagus
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Rice
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Fish
 
        
  IODINE (I)   mg
Per Day
 
        
 
FOOD SOURCES
Vegetables
(asparagus, leafy green vegetables, baked potato, sea vegetables)
Fruits
(strawberries, bananas)
Legumes, Nuts & Seeds (cooked navy beans)

Meat
(tuna, baked turkey breast, shrimp)
Other
(milk, yogurt, cheese, seaweed, iodized salt, eggs, processed foods)
 
HEALTH BENEFITS
Thyroide hormone, body temperature, nerve & muscle function, reproduction, growth, prevents goiter and a congenital thyroid disorder.
 
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Asparagus
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Potato
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Fish
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Eggs
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Fake Meat
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Spinach
 
        
  IRON (Fe) 8mg
Per Day
 
        
 
NON-HEME FOOD SOURCES
(Plant based = less absorbed)

Vegetables (spinach, broccoli, cabbage, beets)
Legumes (beans, lentils, bean sprouts, soybeans, peas, spring onion, edamame)
Others (tofu, garlic, olives, coconut milk, seeds, grains, nuts, dark chocolate, raisins, dried apricots, dried prunes, dried figs, milk, cereals, egg yolk)

 
HEME FOOD SOURCES
(Animmal based = easily absorbed)

Meat (lean red meat, chicken, bacon, turkey)
Fish (salmon, mackerel, anchovies)
Others (liver, kidney, heart, clams, oysters, mussels)

 
HEALTH BENEFITS
Sleep, brain, fatigue, immune system, energy, treats anemia, muscles, metabolism, health, hair, heart.
 
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Beans
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Lentils
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Peas
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Spinach
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Broccoli
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Tofu
 
        
  MAGNESIUM (Mg)   420mg
Per Day
 
        
 
FOOD SOURCES
Vegetables
(avocado, leafy greens, corn, spinach, pumpkin, bean sprouts, broccoli, squash)
Fruits
(banana, apple)
Nuts & Seeds (soybeans, black beans,
kidney beans
, cashews, peanuts,
pumpkin seeds)

Meat (chicken breast, beef, bacon, salmon, tuna, mackeral)
Other
(garlic, coconut milk, rice, oatmeal, dark chocolate)
 
HEALTH BENEFITS
Energy, stress, mood, blood pressure, blood sugar, cholesterol, heart, brain, bones, muscles, sleep.
 
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Spinach
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Broccoli
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Avocado
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Nuts
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Beans
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Rice
 
        
  MANGANESE (Mn)   2.3mg
Per Day
 
        
 
FOOD SOURCES
Vegetables
(lettuce, leafy green vegetables, spinach, buk choy, spring onion, zucchini)
Fruits
(berries, pineapple, acai)
Legumes, Nuts & Seeds (chickpeas,
lima beans, pinto beans, soy beans, almonds, pecans)

Meat
(fish)
Other
(garlic, tempeh, oats, whole grains, tea, spelt, brown rice, coffee, tea, many spices, oatmeal, bran cereals, dark chocolate)
 
HEALTH BENEFITS
Helps form bones, helps metabolize amino acids, cholesterol and carbohydrates.
 
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Lettuce
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Spinach
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Buc Choy
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Beans
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Fish
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Rice
 
        
  PHOSPHORUS (P)   700mg
Per Day
 
        
 
FOOD SOURCES
Vegetables
(green peas, broccoli, potatoes, corn)
Legumes, Nuts & Seeds (lentils, chickpeas, kidney beans, black-eyed beans, pumpkin seeds, squash seeds, sunflower seeds, almonds)
Meat
(chicken breasts, beef, lamb, bacon, tuna, pork chops, scallops, liver)
Other
(tofu, coconut milk, garlic, tempeh, quinoa, milk, eggs, cheese, yoghurt, sour cream, wild rice, buckwheat)
 
HEALTH BENEFITS
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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Peas
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Broccoli
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Potato
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Corn
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Lentils
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Chickpeas
 
        
  POTASSIUM (K) 3400mg
Per Day
 
        
 
FOOD SOURCES
Vegetables (spinach, broccoli, swiss chard, squash, kale, beets, bean sprouts, tomatoes, potatoes, spring onion)
Fruits (bananas, avocado, pomegranate, kiwi, orange, peaches, honeydew)
Legumes (lima beans, white beans, pistachios, lentils)

Meat
(bacon)
Others
(garlic, onion, chillies, yoghurt, mushroom, coconut water)
 
HEALTH BENEFITS
Blood pressure, heart, bones, muscles, stress, nervous system, glucose, memory, digestion, lonevity.
 
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Spinach
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Broccoli
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Tomato
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Potato
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Avocado
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Lentils
 
        
  SELENIUM (Se)   70mcg
Per Day
 
        
 
FOOD SOURCES
Vegetables
(spinach, bananas, potato, carrots, lettuce, muchrooms)
Fruits
(peaches, white grapefruit)
Nuts & Seeds (sunflower seeds, chia seeds, cashew nuts, sesame seeds, brazil nuts, walnuts)

Meat
(beef, lamb, chicken breast, bacon, turkey, roast ham, pork liver)
Other
(garlic, coconut milk, brown rice, yogurt, eggs)
 
HEALTH BENEFITS
Antioxidant, heart, memory, thyroid, immune system, blood circulation, reduces asthma, reproductive health, inflammation, mood.
 
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Spinach
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Potato
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Carrots
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Lettuce
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Mushrooms
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Eggs
 
        
  SODIUM (Na)   2300 mg
Per Day
 
        
 
FOOD SOURCES
Vegetables
(pickled cucumber, beetroot)
Legumes, Nuts & Seeds (sunflower seeds, salted nuts, canned beans with added salt)
Meat
(cured ham, bacon, salami, sausages, canned meat, canned fish, sardines, cold cuts)
Other
(olives, coconut milk, table salt, french bread, teriyaki sauce, soy sauce, hot sauce, chilli powder, grated parmesan, processed foods)
 
HEALTH BENEFITS
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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Chickpeas
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Beans
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Lentils
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Hot Sauce
Chilli Oil, Sriracha, Szechuan,
Chilli Flakes, Tobasco, Peri-Peri
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Sausages
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Sauces
Tomato, Mustard, Soy, Kekap Manis, Fish Sauce,
 
        
  ZINC (Zn) 11mg
Per Day
 
        
 
FOOD SOURCES
Fruit (avocados, watermelon, apple, grapefruit, orange)
Legumes (chickpeas, lima beans, black-eyed peas, bean sprouts, green beans)
Seeds & Nuts
(sunflower, sesame, almonds, peanuts, walnuts)
Meat (bacon)
Other (garlic, brewer's yeast, mushrooms, tofu, miso)

 
HEALTH BENEFITS
Digestion, immune system, brain, eyes, hormone balance, liver, muscles, skin,
heart, increases fertility.

 
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Chickpeas
Page Under Construction
Green Beans
Page Under Construction
Nuts
Page Under Construction
Avocado
Page Under Construction
Mushrooms
Page Under Construction
Tofu
 
 
 
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 Ingredient
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