Nutrition

NUTRIENT 

BENEFITS 

FOODS 

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  

Calcium  

• Strengthen bones 
• Promotes healthy alkaline pH levels 

Broccoli, cabbage, figs, fish, kale, spinach 

Copper  

• 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 

CoQ10 

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

Broccoli, cauliflower, salmon, sardines, spinach 

Glutathione  

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

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

Iodine 

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

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

Iron 

• 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 

Magnesium 

• 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 

Manganese  

• 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) 

Phosphorous 

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

Broccoli, fish, pumpkin seeds, shellfish, quinoa  

Potassium 

• 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 

Probiotics  

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

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

Selenium 

• Antioxidant 
• Helps to regulate thyroid hormones 

Chicken, mushrooms, seafood, sunflower seeds, turkey  

Silicon  

• Helps with insomnia 
• Promotes strong & flexible joints 

 Cabbage, cucumber, fish, oats, pumpkins  

Sodium  

• Supports the balance of electrolytes 
• Supports the nervous system  

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

Sulphur  

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

Flaxseed, red cabbage, seafood, venison  

Zinc  

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

Mushrooms, oysters, pumpkin seeds, quinoa