Nutrition for digestion: (remember no animal fat & no animal skin, which also includes fish skin)

 Smart devices: please view this page in landscape view





Vitamin A 




  • Renews & repairs new membranes & tissues 
  • Helps with immune support 


Butternut squash, greens, pumpkins, kale, lettuce, spinach, sweet potatoes, watercress 


Vitamin B1  - thiamine 



  • Aids the nervous & digestive system 
  • Helps with energy levels 



Asparagus, peas,  oily fish (mackerel, salmon, trout), sunflower seeds 


Vitamin B2 - riboflavin 



  • Helps with cell reproduction and growth 



Mushrooms, oily fish (mackerel, salmon, trout), spinach, squid 


Vitamin B3 - niacin 

  • Vital for DNA repair 

Asparagus, avocado, chicken & turkey breast, mushrooms, peas, salmon sardines 


Vitamin B5 - pantothenic acid  


  • Helps with chronic stress & anxiety 
  • Helps to boost immunity  
  • Increases resistance to infections 



Avocado, mushrooms,  oily fish (mackerel, salmon, trout), potatoes, sunflower seeds 


Vitamin B6 -  pyridoxine 



  • Vital in regulating appetite, mood & sleep 
  • Helps to form haemoglobin (the substance in red blood cells that carries oxygen around the body) 



Avocado, chicken & turkey breast, fish (especially cooked tuna), prunes, sunflower seeds  

Vitamin B7 - biotin 

  • Vital for healthy metabolism  
  • Helps to maintain blood sugar levels 

Avocado, oats, sweet potato, salmon  

Vitamin B9 - folate 


  • Vital for cellular division 
  • Promotes the normal growth, development, function & reproduction of all cells. 

Asparagus, avocado, broccoli, lettuce. 

Vitamin B12 

  • Vital for metabolism & energy levels 
  • B12 also plays a role in melatonin production, which helps you get a good night sleep 

Crustaceans, fish, shellfish. 

Vitamin C 


  • Potent antioxidant 
  • Aids metabolism 



Amla (indian gooseberry), apples, bell peppers (orange, red & yellow), Brussel sprouts, cabbage, kale, pineapple, oranges (the oranges need to be very sweet , and eaten in moderation), watercress 


Vitamin D 


  • Good mood booster 
  • Important for aiding immunity 
  • Regulating the absorption of calcium & phosphorous 
  • Vital for strong bones 





Mushrooms, oily fish, tofu.  


Vitamin E 

  • Antioxidant 
  • Helps to alleviate fatigue 
  • Promotes the circulation of blood to the scalp.  




Avocado, broccoli,  fish, olives, shellfish, sunflower seeds,   squash 

Vitamin K 


  • It helps to regulate normal blood clotting 
  • It can also help with bone health 


Asparagus, basil, Brussels sprouts, cauliflower, fennel, kale, okra, parsley, red cabbage, spinach  



Alpha lipoic acid 


  • Strong antioxidant 
  • Promotes energy production 
  • Reduces inflammation 


Broccoli, Brussels sprouts, spinach  



  • Strengthen bones 
  • Promotes healthy alkaline pH levels 


Broccoli, cabbage, figs, fish, kale, spinach 



  • Helps to prevent premature aging 
  • Increases energy production 
  • Promotes the function of the thyroid gland 


Avocado, coconut, leafy greens, seafood (oysters), pineapple, potatoes, pumpkin seeds 


  • Increases energy 
  • Helps to reduce cholesterol  
  • Helps with chronic fatigue 
  • Promotes healthy metabolism  

Broccoli, cauliflower, salmon, sardines, spinach 


  • Helps with chronic fatigue 
  • Potent antioxidant 
  • Promotes healthy immunity 


Artichokes, asparagus, avocado, broccoli, cauliflower, cinnamon, sprouts, turmeric, watercress, watermelon 


  • Promotes healthy function of the thyroid gland 
  • Removal of toxins 

Ocean kelp, scallops, cod, shrimp, sardines, salmon 


  • Boosts the body's energy levels 
  • Helps transport oxygen to the cells 
  • Improves immunity 
  • Promotes restful sleep 


Clams, hemp seeds, kale, mussels, oats, oysters, parsley, pumpkin seeds, watercress, watermelon, venison 


  • Helps to keep muscle and nerve function normal 
  • Helps the heart to beat rhythmically  
  • Promotes a healthy immune system  
  • Reduces stress 

Coconut, dark leafy greens, dried fruit (figs), mackerel, pumpkin seeds, quinoa 


  • Antioxidant  
  • Helps with formation of connective tissues 
  • Promotes healthy bone structure 



Cinnamon, figs, oats, pineapple, spinach  

Omega fatty acids 

  • Helps to regulate hormones & moods 
  • Potent anti-inflammatory properties 
  • Promotes brain & eye health 

Flaxseed, hemp seed, oily fish (trout, mackerel, salmon, sardines) 


  • Aids cellular repair 
  • Aids digestion 
  • Healthy bone formation 
  • Supports the immune system  



Broccoli, fish, pumpkin seeds, shellfish, quinoa  


  • Aids the balance of electrolytes 
  • Helps to deal with stress & anxiety by supporting the nerve functions 
  • Promotes healthy muscles  


Apples, butternut squash, dark leafy, fish, greens, potatoes, watercress 



  • Helps to relieve gas & bloating 
  • Promotes healthy gut flora 
  • Supports healthy digestion  


Miso (wheat free miso is available), fermented cabbage & probiotic supplements 


  • Antioxidant 
  • Helps to regulate thyroid hormones 


Chicken, mushrooms, seafood, sunflower seeds, turkey  


  • Helps with insomnia 
  • Promotes strong & flexible joints 

 Cabbage, cucumber, fish, oats, pumpkins  


  • Supports the balance of electrolytes 
  • Supports the nervous system  

Apples, cabbage, olives, oysters, smoked fish (in moderation) 


  • Controls the metabolism of carbohydrates 
  • Helps the body digest fats 
  • Promotes healthy hair & skin 



Flaxseed, red cabbage, seafood, venison  


  • Helps to reduce inflammation within the body 
  • Supports the digestive system 
  • Supports the immune system 


Mushrooms, oysters, pumpkin seeds, quinoa