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Using Spices
Spices in Health* Spices in Foods »
Vitamins in Food
| Vitamins and Minerals | Eat Foods with Vitamins & Minerals |
|---|---|
| Omega-3 Fatty Acids– Fights depression, anxiety, symptoms of ADHD, improves eye & brain health, and reduces risk factors for heart diseases including metabolic syndrome, inflammation, and autoimmune diseases | Fish- salmon, tuna, herring, sardines Nuts/ Seeds- flaxseed, chia seed, walnuts Plant oils-olive, flaxseed, soybean, canola |
| Iron- required for the development and maintenance of red blood cells. Lack of iron in the diet or excessive bleeding causing anemia, fatigue, tiredness & lack of energy | Red meats,eggs, whole grains, nuts, potatoes, green leafy vegetables, OJ, avocado, milk, dairy, fish, beans, citrus, peaches, prunes, broccoli |
| B6 -Healthy lymphatic system, antibodies fight infections | Walnuts, potatoes, banana’s, beans, rice, oats, seeds, trout, tuna, spinach, avocado, salmon, peanut butter. |
| B12– Energy, protects nerves | Eggs. milk, cheese, meat, fish, chicken |
| Blueberries- fights infections, strokes,cardioprotective, antidiabetic, anticancer | Full of antioxidants, fiber, vitamin K, Vitamin C, Manganese, and Copper |
| Copper– oxidative & free radical, collagen & elastin, neurotransmitters, protein synthesis | Mushrooms, choc, crab, cashews, whole wheat, soybeans, barley, organ meats, navy beans |
| Manganese- antioxidant, Carb and amino acid and cholesterol metabolism | Pineapple, whole wheat, oats, brown rice, spinach, almonds, peanuts, sweet potatoes, beans, cloves, green & black teas, rye, berries |
| Magnesium– carb & fat metabolism, protein synthesis, wound healing. General mineral depletion of potassium, calcium, magnesium, and phosphorus can result in muscle cramps. Magnesium supplements reduces general mineral depletion and reduces muscle cramps | Whole grains, almonds, banana, kale, avocados, green leafy veg, soybeans, apricots, tuna, apples, cashews, soybeans, lime beans, salmon, rice, halibut, navy beans, black beans, sesame & pumpkin seeds. Spinach1c 40%, Oatmeal, eggs, peanut butter |
| Vitamin A- lack ofcauses blindness, infections, dry skin. Consume with fat for optimal absorption of this fat-soluble vitamin | Sweet potatoes, carrots, dark green leafy vegetables, squashes, lettuce, apricots, cantaloupe, bell peppers, fish, liver, tropical fruits |
| Vitamin K2– required to transport calcium into bone, fat soluble vitamin | Green leafy veg, animal products, organ meats, liver, chicken, beef, egg yolks |
| Vitamin D– promotes calcium absorption in the gut to aid calcium and phosphate levels for normal bone growth & remodeling, and prevents hypocalcemia symptoms of tetany, involuntary contraction of muscles, leading to cramps and spasms. Prevents osteoporosis. | Salmon, tuna, sardines, mackerel, mushrooms, egg yolk, Vit D fortified foods, soy milk, apples, oranges, sun light. Keep magnesium & zinc levels, take Vitamin D with healthy fats |
| Calcium- nerve transmission, muscle contractions, teeth & bone health, hormone secretions. Aids in binding with phosphate to remove from body. Take with food and water. Supplements can be constipating. | Beans, broccoli, almonds, turnips, green leafy veg, tofu, dairy, rhubarb, yogurt, cottage cheese, Swiss cheese, milk **Weight bearing exercises builds strong bones and reduce onset & progression of osteoporosis** |
| Vitamin C-health skin, antioxidant, boosts immunity, health gums and teeth, healthy heart and circulation. Reduce stroke by 50% Men 90 mg/day women 75 mg/day | Oranges, red peppers, kale, Brussel sprouts, broccoli, strawberries, grapefruit, guava, kiwi, green peppers, cherries, papaya, melons, cauliflower, tomatoes |
| Phosphorus- major role in bone formation, utilization of carbohydrates & fats during metabolism and synthesis of protein from maintenance and repair. Reduces weakness | Chicken,beef,turkey, fish, veal, milk, dairy, whole grains, bran, oatmeal, beans, nuts. Phosphorus in animal foods more easily absorbed than in plant foods. |
| Potassium- Can cause heart attacks, arrhythmias, and muscle fatigue. Regulate electrolyte balance- consume potassium foods to reduce overall sodium in the body. Restrict potassium in renal disease. Regular intake maintains current level of hearing | Green leafy vegetables, avocado, spinach, broccoli, sweet potato, yogurt, white beans, banana, acorn squash, zucchini, pumpkins, pinto beans, lima, beans, kidney & soybeans, mushrooms, peas, cucumbers, lentils, soy milk, salmon, roasted turkey, lean beef, tuna, cod, trout, sunflower seeds |
| Selenium- stored in muscles,critical for thyroid metabolism, antioxidant | Tuna, shrimp, beef steak, turkey, cottage cheese, brown rice, eggs, beans, spinach, milk, lentils, yogurt, marinara sauce, bananas, potatoes |
| Zinc – Required for 100 enzyme actions to promote cellular metabolism. Supports normal growth and development. Required for proper taste and smell. Require 8-9 mg daily, Pregnant/lactating requires 11-13 mg/d | Red meat,chicken,pork,beans, nuts, seafood, crab, lobster, whole grains, oatmeal, cereals. dairy, Swiss cheese, yogurt, peas, cashews, |
| Dark Chocolate 1 tablespoon/day | Ferments & produces anti-inflammatory compounds- are good gut microbes- can help to prevents cardiovascular diseases. Provides fiber, iron, magnesium, copper, manganese, potassium, phosphorus, zinc, good fatty acids with mono/poly unsaturated fats, caffeine, powerful antioxidant, lowers blood pressure |
| Legumes are plant-based foods | Reduces heart diseases & cancers & diabetes. Great source of fiber & antioxidants. Green peas, lentils, chickpeas, beans, peanuts. |
| Green Peas ½ cup serving | 4 grams PRO, 4 grams Fiber, Iron, Folate, Thiamine, Vitamin A, K, C, Folate, Manganese, Phosphorus. Can control blood sugar with a low glycemic index. May cause bloating |