Guide To Eating to boost your immune system And lower inflammation

Incorporate these nutrients into your diet to boost your immune system And lower inflammation

Nutrients important for boosting the immune system: Vitamins A, B6, C, D, and E, folate, iron, selenium, zinc, probiotics

Foods containing These nutrients

Vitamin A: Beef liver, cod liver oil, egg, butter, milk, sweet potato, pumpkin, carrot, cantaloupe, mango, spinach, broccoli, kale, collard greens, butternut squash (essentially all red, orange, yellow, and green plant foods)

Vitamin B6: Tuna, turkey, beef, chicken, salmon, sweet potato, potato, sunflower seeds, spinach 

Vitamin C: All will be higher in vitamin C if uncooked. Bell peppers, papaya, citrus fruits, Brussels sprouts, strawberries, kiwi 

Vitamin D: Salmon, herring and sardines, cod liver oil, canned light tuna (lower in mercury), oysters, egg yolk, mushrooms

Vitamin E: Sunflower seeds, spinach, Swiss chard, avocados, turnip greens, asparagus, mustard greens 

Folate: Liver, chicken giblets, egg yolk, dried beans, lentils, split peas, potatoes, sweet potatoes, spinach, beet root, Brussels sprouts, dark leafy greens, kale, bok choy, asparagus, oranges, peaches

Iron: Beef, chicken liver, oysters, clams, tuna (light canned in water), muscles, raisins, prune juice, prunes, potato with skin, quinoa, spinach, Swiss chard, beans, lentils, hazelnuts, cashews

Selenium: Tuna, sardines, salmon, turkey, cod, chicken, lamb, beef

Zinc: Beef, lamb, pumpkin seeds, lentils, garbanzo beans, quinoa, turkey

Gut Support

Prebiotics: Think starchy and nonstarchy vegetables and complex carbs like chicory, Jerusalem artichoke, garlic, onions, shallots and spring onion, leeks, chickpeas, lentils, beans, bananas, grapefruit, almonds, flaxseed, bran, and oats.

Probiotic foods*: Cultured vegetables (sauerkraut and kimchi), kombucha, coconut kefir, natto, coconut yogurt, apple cider vinegar, salted gherkin pickles, tempeh, miso, brine-cured olives

*Probiotic foods are also high in histamine, which some people are sensitive or intolerant to. Probiotic supplements can be used, but avoid histamine-producing bacteria strains.

Bifidobacterium infantis and Bifidobacterium longum are probiotics that may reduce histamine levels.⁠

Lactobacillus rhamnosus lowers histamine levels and down-regulates genes associated with mast cell activity (which are cells involved in histamine release).⁠

Spore-based probiotics are a good option, and you can get MegaSporeBiotic HERE. Dosing for MegaSpore is as follows:

• At 2 years of age and up, you can work up to the full 2 capsules per day dose. Under 2 years of age, work up to 1 capsule daily.

  • Week 1: Take ¼ capsule every day

  • Week 2: Take ½ capsule every day

  • Week 3: Take 1 capsule every day (stay here if under 2 years old)

  • Week 4: Take 1 ½ capsule every day

  • Week 5: Take 2 capsules every day

• If there are symptoms at all, you can go more slowly than this (dose every other day for example).

Avoid High Mercury Fish

High mercury fish: Bluefish, grouper, mackerel (Spanish, Gulf, King), marlin, orange roughy, sea bass (Chilean), shark, swordfish, tilefish, and tuna (canned albacore, yellowfin, bigeye, ahi)

Low mercury fish: anchovies, butterfish, catfish, croaker (Atlantic),  flounder, haddock (Atlantic), hake, herring, mackerel (North Atlantic, chub), mullet, perch (ocean), pollock, salmon (fresh, wild), sardines, sole (Pacific), squid, tilapia, trout (freshwater), whitefish, and whiting

General Nutrition Recommendations

Go organic when possible for produce (vegetables and fruit).

Go organic, pastured, free-range, grass-fed, wild-caught, etc. for animal products.

Drink at least 6-8 glasses of water per day. For little ones, drink one 8 oz glass per year of age, per day.

Guide To Eating A Whole Real Foods Diet

Photo credit: Caroline Attwood

Food is medicine and is the first line of defense against illness and disease.

Food is fuel for the body to do everything it needs to (grow, develop, repair, function and thrive).

Below are food sources of macronutrients (protein, fat, carbohydrates), vitamins and minerals. This is not an exhaustive list!

Always take into account your individual food allergies, sensitivities, tolerances, and health needs. Everyone is different, there is no one size fits all approach!

 Macronutrients

Protein: meat (beef, pork), eggs, soy (edamame, tempeh, tofu), quinoa, lentils, legumes, low mercury fish (anchovies, catfish, flounder, herring, mackerel (North Atlantic, chub), perch (ocean), pollock, salmon (fresh, wild), sardines, sole (Pacific), tilapia, trout (freshwater), whitefish), poultry (turkey, chicken, duck), nuts, seeds, cottage cheese, cheese

Fats: Avocado, nuts, seeds, oils (coconut, avocado, olive), olives, coconut, butter, ghee, fatty fish (salmon, halibut and mackerel), whole eggs, cheese

Carbohydrates: Sweet potatoes, squash, and other root vegetables like carrots, quinoa, brown rice, steel cut oats, buckwheat, legumes, lentils, whole grains

Vitamins 

Biotin: Eggs, legumes, meats, fatty fish (salmon, halibut, mackerel), chicken, liver, almonds, spinach, broccoli, peanuts, sweet potatoes, onions, cauliflower

Folate: Liver, egg yolk, lentils, potatoes, sweet potatoes, spinach, beet root, Brussels sprouts, spinach, kale, bok choy, asparagus, oranges, peaches

Niacin (B3): TTuna, chicken, turkey, salmon, lamb, beef, sardines, nutritional yeast, peanuts, quinoa, brown rice, wild rice, corn on the cob, acorn squash

Pantothenic acid (B5): Chicken liver, sunflower seeds, salmon, avocado, sun dried tomatoes, corn, mushrooms, plantain, sweet potato, oranges

Riboflavin (B2): Spinach, tempeh, crimini mushrooms, eggs, asparagus, turkey 

Thiamin (B1): Peas, asparagus, Brussels sprouts, sunflower seeds, pistachios, herring, crimini mushrooms, ground flaxseed, spinach

B6: Tuna, turkey, beef, chicken, salmon, sweet potato, potato, sunflower seeds, spinach, avocado, acorn squash, banana, oranges, Brussels sprouts  

B12: Sardines, salmon, tuna, cod, lamb, beef, liver, chicken, fish, eggs, rainbow trout, supplements, nutritional yeast, fortified soy, almond, coconut, and rice milks, tempeh, algae/seaweed, mushrooms

Vitamin A: Beef liver, cod liver oil, egg, butter, milk, sweet potato, pumpkin, carrot, cantaloupe, mango, spinach, broccoli, kale, collard greens, butternut squash

Vitamin C: Bell peppers, papaya, citrus, Brussels sprouts, strawberries, kiwi 

Vitamin D: Salmon, sardines, cod liver oil, canned light tuna (lower in mercury), oysters, egg yolk, mushrooms

Vitamin E: Sunflower seeds, spinach, avocados, turnip greens, asparagus, mustard greens  

Vitamin K: Grass fed butter, egg yolk, liver, sauerkraut, leafy greens, Brussels sprouts, cauliflower, cabbage

Choline: Beef liver, wheat germ, egg, beef, scallops, salmon, chicken breast, shrimp, Brussels sprouts, broccoli, milk, peanuts

Minerals 

Calcium: Seeds, canned salmon, sardines, beans (white, red, pinto), lentils, almonds, collard greens, spinach, kale, broccoli, dried figs, orange, yogurt, cheese, milk

Chromium: Broccoli, green beans, potatoes, beef, turkey, apples, bananas

Copper: Shiitake mushrooms, cashews, sunflower seeds, lentils, raw kale, oysters, avocado

Fluoride: Canned crab, rice, fish, chicken, coffee, raisins

Iodine: Cod, shrimp, cow’s milk, boiled egg, baked potato with skin, turkey breast, seaweed, whole grains, green beans, kale, strawberries

Iron (heme iron is found in animal products and nonheme iron is found in some plant foods): Beef, chicken liver, oysters, clams, tuna, mussels, raisins, prunes, potato with skin, quinoa, spinach, lentils, tofu, hazelnuts, cashews

Magnesium: Fatty fish (salmon, halibut, mackerel), spinach and other leafy greens, oatmeal, potatoes, black-eyed peas, brown rice, lentils, avocados, pinto beans, dark chocolate (70% and higher), nuts, seeds, legumes, tofu, buckwheat, quinoa, bananas

Manganese: Cloves, brown rice, garbanzo beans, pumpkin seeds, spinach and other leafy greens, clams, oysters, mussels

Molybdenum: Legumes, lentils, grains, nuts, eggs, bananas, leafy vegetables

Phosphorus: Salmon, yogurt, milk, halibut, turkey, chicken, beef, lentils, almonds, mozzarella cheese, peanuts, egg, whole-wheat bread, asparagus, cauliflower, apples, clementines

Potassium: Bananas, potatoes, prunes, oranges, tomatoes, raisins, artichoke, black beans, edamame, spinach, butternut squash, almonds, sunflower seeds, avocados, sweet potatoes, watermelon, coconut water, dried apricots, beets, pomegranate

Selenium: Brazil nuts, tuna (yellowfin), oysters, clams, halibut, shrimp, salmon, crab, pork, beef, chicken, brown rice, sunflower seeds, milk

Zinc: Beef, lamb, pumpkin seeds, lentils, quinoa, turkey, mushrooms, kale, broccoli, spinach, garlic

 Essential Amino Acids

Lysine: Meat, eggs, soy, quinoa, pumpkin seeds, black beans

Histidine: Meat, fish, poultry, nuts, seeds, whole grains

Threonine: Wheat germ, cottage cheese

Methionine: Eggs, grains nuts, seeds

Valine: Cheese, peanuts, soy, mushrooms, vegetables, whole grains

Isoleucine: Fish, meat, poultry, eggs, cheese, lentils, nuts, seeds

Leucine: Dairy, soy, legumes, beans

Phenylalanine: Meat, poultry, fish, soy, dairy, beans, nuts

Tryptophan: Cottage cheese, chicken, turkey, wheat germ

Other Nutrients

Essential fatty acids (Omega 3s/DHA and EPA): Flaxseed, eggs, fish and fish oils, marine sources (sea vegetables/seaweeds), avocado, coconut oil

Fiber: Legumes, whole grains, starchy and non starchy vegetables, fruit, nuts, seeds

Polyphenols/antioxidants: Selenium and vitamin A, C and E rich foods, spices and dried herbs, cacao, dark colored berries, flaxseed, olive, globe artichoke, rainbow assortment of fresh vegetables (brighter colors contain more polyphenols), for example lycopene (pink grapefruit, watermelon, apricots, tomatoes), beta-carotene (peaches, apricots, papayas, mangoes, cantaloupe, carrots, broccoli, squash, sweet potatoes, beet greens, spinach, kale), lutein (spinach, collard greens, kale, broccoli, papayas, oranges), flavonoids (apples, onions, dark chocolate, red cabbage, blueberries, broccoli, kale), phenolic acids (berries, cherries, apples, citrus, coffee, tea, kiwi, mango, seeds, whole grains), resveratrol (red wine, grapes, peanuts, pistachios, blueberries, cranberries, cacao/dark chocolate), curcumin (turmeric) 

Gut Support

Probiotics: Fermented foods like yogurt, kefir, miso, kimchi, and sauerkraut. Babies and kids can even have a teaspoon or so of the liquid from sauerkraut, kimchi, or other fermented vegetables.

Prebiotics: Think starchy and nonstarchy vegetables and complex carbs like chicory, Jerusalem artichoke, garlic, onions, shallots and spring onion, leeks, chickpeas, lentils, beans, bananas, grapefruit, almonds, flaxseed, bran, and oats.

Avoid high mercury fish

High mercury fish: Bluefish, grouper, mackerel (Spanish, Gulf, King), marlin, orange roughy, sea bass (Chilean), shark, swordfish, tilefish, and tuna (canned albacore, yellowfin, bigeye, ahi)

Low mercury fish: anchovies, butterfish, catfish, croaker (Atlantic),  flounder, haddock (Atlantic), hake, herring, mackerel (North Atlantic, chub), mullet, perch (ocean), pollock, salmon (fresh, wild), sardines, sole (Pacific), squid, tilapia, trout (freshwater), whitefish, and whiting

General recommendations 

Go organic when possible for fruits and vegetables.

Go organic, pastured, free range, grass fed, wild caught, etc. for animal products.

Drink at least 6-8 glasses of water per day. For little ones, drink one 8 oz glass per year of age, per day.

Guide To Eating A Whole Real Foods Diet - Vegan

Photo credit: Toa Heftiba

Food is medicine and is the first line of defense against illness and disease.

Food is fuel for the body to do everything it needs to (grow, develop, repair, function and thrive).

Below are food sources of macronutrients (protein, fat, carbohydrates), vitamins and minerals. This is not an exhaustive list!

Always take into account your individual food allergies, sensitivities, tolerances, and health needs. Everyone is different, there is no one size fits all approach!

 Macronutrients

Protein: Soy (edamame, tempeh, tofu), quinoa, lentils, legumes, nuts, seeds

Fats: Avocado, nuts, seeds, oils (coconut, avocado, olive), olives, coconut

Carbohydrates: Sweet potatoes, squash, and other root vegetables like carrots, quinoa, brown rice, steel-cut oats, buckwheat, legumes, lentils, whole grains

Vitamins 

Biotin: Almonds, spinach, broccoli, peanuts, sweet potatoes, onions, cauliflower

Folate: Potatoes, sweet potatoes, spinach, beet root, Brussels sprouts, spinach, kale, bok choy, asparagus, oranges, peaches

Niacin (B3): Brown rice, nutritional yeast, peanuts, quinoa, brown rice, wild rice, corn on the cob, acorn squash

Pantothenic acid (B5): Sunflower seeds, avocado, sun dried tomatoes, corn, mushrooms, plantain, sweet potato, oranges

Riboflavin (B2): Spinach, tempeh, crimini mushrooms,asparagus 

Thiamin (B1): Peas, asparagus, Brussels sprouts, sunflower seeds, pistachios, crimini mushrooms, ground flaxseed, spinach

B6: Sweet potato, potato, sunflower seeds, spinach, avocado, acorn squash, banana, oranges, Brussels sprouts  

B12: Supplements, nutritional yeast, fortified soy, almond, coconut, and rice milks, tempeh, algae/seaweed, mushrooms

Vitamin A: Sweet potato, pumpkin, carrot, cantaloupe, mango, spinach, broccoli, kale, collard greens, butternut squash

Vitamin C: Bell peppers, papaya, citrus, Brussels sprouts, strawberries, kiwi 

Vitamin D: Mushrooms

Vitamin E: Sunflower seeds, spinach, avocados, turnip greens, asparagus, mustard greens 

Vitamin K: Sauerkraut, leafy greens, Brussels sprouts, cauliflower, cabbage

Choline: Brussels sprouts, broccoli, peanuts

Minerals 

Calcium: Seeds, beans (white, red, pinto), lentils, almonds, collard greens, spinach, kale, broccoli, dried figs, orange

Chromium: Broccoli, green beans, potatoes, apples, bananas

Copper: Shiitake mushrooms, cashews, sunflower seeds, lentils, kale, avocado

Fluoride: Rice, coffee, raisins

Iodine: Seaweed, whole grains, green beans, kale, strawberries, potatoes with skin 

Iron (heme iron is found in animal products and nonheme iron is found in some plant foods): Raisins, prunes, potato with skin, quinoa, spinach, lentils, tofu, hazelnuts, cashews

Magnesium: Spinach and other leafy greens, oatmeal, potatoes, black-eyed peas, brown rice, lentils, avocados, pinto beans, dark chocolate (70% and higher), nuts, seeds, legumes, tofu, buckwheat, quinoa, bananas

Manganese: Cloves, brown rice, garbanzo beans, pumpkin seeds, spinach and other leafy greens, clams, oysters, mussels

Molybdenum: Legumes, lentils, grains, nuts, bananas, leafy vegetables

Phosphorus: Whole-wheat bread, lentils, almonds, peanuts, asparagus, cauliflower, apples, clementines

Potassium: Bananas, potatoes, prunes, oranges, tomatoes, raisins, artichoke, black beans, edamame, spinach, butternut squash, almonds, sunflower seeds, avocados, sweet potatoes, watermelon, coconut water, dried apricots, beets, pomegranate

Selenium: Brazil nuts, brown rice, sunflower seeds

Zinc: Lentils, pumpkin seeds, quinoa, mushrooms, kale, broccoli, spinach, garlic

 Essential Amino Acids

Lysine: Soy, quinoa, pumpkin seeds, black beans

Histidine: Nuts, seeds, whole grains

Threonine: Wheat germ

Methionine: Grains, nuts, seeds

Valine: Peanuts, soy, mushrooms, vegetables, whole grains

Isoleucine: Lentils, nuts, seeds

Leucine: Soy, legumes, beans

Phenylalanine: Soy, beans, nuts

Tryptophan: Wheat germ

Other Nutrients

Essential fatty acids (Omega 3s/DHA and EPA): Flaxseed, marine sources (sea vegetables/seaweeds), avocado, coconut oil

Fiber: Legumes, whole grains, starchy and non-starchy vegetables, fruit, nuts, seeds

Polyphenols/antioxidants: Selenium and vitamin A, C and E rich foods, spices and dried herbs, cacao, dark-colored berries, flaxseed, olive, globe artichoke, a rainbow assortment of fresh vegetables (brighter colors contain more polyphenols), for example, lycopene (pink grapefruit, watermelon, apricots, tomatoes), beta-carotene (peaches, apricots, papayas, mangoes, cantaloupe, carrots, broccoli, squash, sweet potatoes, beet greens, spinach, kale), lutein (spinach, collard greens, kale, broccoli, papayas, oranges), flavonoids (apples, onions, dark chocolate, red cabbage, blueberries, broccoli, kale), phenolic acids (berries, cherries, apples, citrus, coffee, tea, kiwi, mango, seeds, whole grains), resveratrol (red wine, grapes, peanuts, pistachios, blueberries, cranberries, cacao/dark chocolate), curcumin (turmeric)

Gut Support

Probiotics: Fermented foods like yogurt, kefir, miso, kimchi, and sauerkraut. Babies and kids can even have a teaspoon or so of the liquid from sauerkraut, kimchi, or other fermented vegetables.

Prebiotics: Think starchy and nonstarchy vegetables and complex carbs like chicory, Jerusalem artichoke, garlic, onions, shallots and spring onion, leeks, chickpeas, lentils, beans, bananas, grapefruit, almonds, flaxseed, bran, and oats.

General recommendations 

Go organic when possible for fruits and vegetables.

Drink at least 6-8 glasses of water per day. For little ones, drink one 8 oz glass per year of age, per day.

Guide To Eating A Whole Real Foods Diet - Vegetarian

Photo credit: Adalia Botha

Food is medicine and is the first line of defense against illness and disease.

Food is fuel for the body to do everything it needs to (grow, develop, repair, function and thrive).

Below are food sources of macronutrients (protein, fat, carbohydrates), vitamins and minerals. This is not an exhaustive list!

Always take into account your individual food allergies, sensitivities, tolerances, and health needs. Everyone is different, there is no one size fits all approach!

 Macronutrients

Protein: Eggs, soy (edamame, tempeh, tofu), quinoa, lentils, legumes, low mercury fish (anchovies, catfish, flounder, herring, mackerel (North Atlantic, chub), perch (ocean), pollock, salmon (fresh, wild), sardines, sole (Pacific), tilapia, trout (freshwater), whitefish), nuts, seeds, cottage cheese, cheese

Fats: Avocado, nuts, seeds, oils (coconut, avocado, olive), olives, coconut, butter, ghee, fatty fish (salmon, halibut, mackerel), whole eggs, cheese

Carbohydrates: Sweet potatoes, squash, and other root vegetables like carrots, quinoa, brown rice, steel cut oats, buckwheat, legumes, lentils, whole grains

Vitamins 

Biotin: Eggs, legumes, fatty fish (salmon, halibut, mackerel), almonds, spinach, broccoli, peanuts, sweet potatoes, onions, cauliflower

Folate: Egg yolk, lentils, potatoes, sweet potatoes, spinach, beet root, Brussels sprouts, spinach, kale, bok choy, asparagus, oranges, peaches

Niacin (B3): Tuna, salmon, sardines, brown rice, nutritional yeast, peanuts, quinoa, brown rice, wild rice, corn on the cob, acorn squash 

Pantothenic acid (B5): Sunflower seeds, salmon, avocado, sun dried tomatoes, corn, mushrooms, plantain, sweet potato, oranges

Riboflavin (B2): Spinach, tempeh, crimini mushrooms, eggs, asparagus

Thiamin (B1): Peas, asparagus, Brussels sprouts, sunflower seeds, pistachios, herring, crimini mushrooms, ground flaxseed, spinach

B6: Tuna, salmon, sweet potato, potato, sunflower seeds, spinach, avocado, acorn squash, banana, oranges, Brussels sprouts 

B12: Sardines, salmon, tuna, cod, rainbow trout, eggs, supplements, nutritional yeast, fortified soy, almond, coconut, and rice milks, tempeh, algae/seaweed, mushrooms

Vitamin A: Cod liver oil, egg, butter, milk, sweet potato, pumpkin, carrot, cantaloupe, mango, spinach, broccoli, kale, collard greens, butternut squash

Vitamin C: Bell peppers, papaya, citrus, Brussels sprouts, strawberries, kiwi 

Vitamin D: Salmon, sardines, cod liver oil, canned light tuna (lower in mercury), oysters, egg yolk, mushrooms

Vitamin E: Sunflower seeds, spinach, avocados, turnip greens, asparagus, mustard greens 

Vitamin K: Grass fed butter, egg yolk, sauerkraut, leafy greens, Brussels sprouts, cauliflower, cabbage

Choline: Wheat germ, egg, scallops, salmon, shrimp, Brussels sprouts, broccoli, milk, peanuts

Minerals 

Calcium: Seeds, canned salmon, sardines, beans (white, red, pinto), lentils, almonds, collard greens, spinach, kale, broccoli, dried figs, orange, yogurt, cheese, milk

Chromium: Broccoli, green beans, potatoes, apples, bananas

Copper: Shiitake mushrooms, cashews, sunflower seeds, lentils, raw kale, oysters, avocado

Fluoride: Canned crab, rice, fish, raisins, coffee

Iodine: Cod, shrimp, cow’s milk, boiled egg, baked potato with skin, seaweed, whole grains, green beans, kale, strawberries, potatoes with skin

Iron (heme iron is found in animal products and nonheme iron is found in some plant foods): Oysters, clams, tuna, mussels, raisins, prunes, potato with skin, quinoa, spinach, lentils, tofu, hazelnuts, cashews

Magnesium: Fatty fish (salmon, halibut, mackerel), spinach and other leafy greens, oatmeal, potatoes, black-eyed peas, brown rice, lentils, avocados, pinto beans, dark chocolate (70% and higher), nuts, seeds, legumes, tofu, buckwheat, quinoa, bananas

Manganese: Cloves, brown rice, garbanzo beans, pumpkin seeds, spinach and other leafy greens, clams, oysters, mussels

Molybdenum: Legumes, lentils, grains, nuts, eggs, bananas, leafy vegetables

Phosphorus: Salmon, yogurt, milk, halibut, lentils, almonds, mozzarella cheese, peanuts, egg, whole-wheat bread, asparagus, cauliflower, apples, clementines

Potassium: Bananas, potatoes, prunes, oranges, tomatoes, raisins, artichoke, black beans, edamame, spinach, butternut squash, almonds, sunflower seeds, avocados, sweet potatoes, watermelon, coconut water, dried apricots, beets, pomegranate

Selenium: Brazil nuts, tuna (yellowfin), oysters, clams, halibut, shrimp, salmon, crab, brown rice, sunflower seeds, milk

Zinc: Pumpkin seeds, lentils, quinoa, mushrooms, kale, broccoli, spinach, garlic

 Essential Amino Acids

Lysine: Eggs, soy, quinoa, pumpkin seeds, black beans

Histidine: Fish, nuts, seeds, whole grains

Threonine: Wheat germ, cottage cheese

Methionine: Eggs, grains nuts, seeds

Valine: Cheese, peanuts, soy, mushrooms, vegetables, whole grains

Isoleucine: Fish, eggs, cheese, lentils, nuts, seeds

Leucine: Dairy, soy, legumes, beans

Phenylalanine: Fish, soy, dairy, beans, nuts

Tryptophan: Cottage cheese, wheat germ

Gut Support

Probiotics: Fermented foods like yogurt, kefir, miso, kimchi, and sauerkraut. Babies and kids can even have a teaspoon or so of the liquid from sauerkraut, kimchi, or other fermented vegetables.

Prebiotics: Think starchy and nonstarchy vegetables and complex carbs like chicory, Jerusalem artichoke, garlic, onions, shallots and spring onion, leeks, chickpeas, lentils, beans, bananas, grapefruit, almonds, flaxseed, bran, and oats.

Other Nutrients

Essential fatty acids (Omega 3s/DHA and EPA): Flaxseed, eggs, fish and fish oils, marine sources (sea vegetables/seaweeds), avocado, coconut oil

Fiber: Legumes, whole grains, starchy and non starchy vegetables, fruit, nuts, seeds

Polyphenols/antioxidants: Selenium and vitamin A, C and E rich foods, spices and dried herbs, cacao, dark colored berries, flaxseed, olive, globe artichoke, rainbow assortment of fresh vegetables (brighter colors contain more polyphenols), for example lycopene (pink grapefruit, watermelon, apricots, tomatoes), beta-carotene (peaches, apricots, papayas, mangoes, cantaloupe, carrots, broccoli, squash, sweet potatoes, beet greens, spinach, kale), lutein (spinach, collard greens, kale, broccoli, papayas, oranges), flavonoids (apples, onions, dark chocolate, red cabbage, blueberries, broccoli, kale), phenolic acids (berries, cherries, apples, citrus, coffee, tea, kiwi, mango, seeds, whole grains), resveratrol (red wine, grapes, peanuts, pistachios, blueberries, cranberries, cacao/dark chocolate), curcumin (turmeric)

Avoid high mercury fish

High mercury fish: Bluefish, grouper, mackerel (Spanish, Gulf, King), marlin, orange roughy, sea bass (Chilean), shark, swordfish, tilefish, and tuna (canned albacore, yellowfin, bigeye, ahi)

Low mercury fish: anchovies, butterfish, catfish, croaker (Atlantic),  flounder, haddock (Atlantic), hake, herring, mackerel (North Atlantic, chub), mullet, perch (ocean), pollock, salmon (fresh, wild), sardines, sole (Pacific), squid, tilapia, trout (freshwater), whitefish, and whiting

General recommendations 

Go organic when possible for fruits and vegetables.

Go organic, pastured, free range, grass fed, wild caught, etc. for animal products.

Drink at least 6-8 glasses of water per day. For little ones, drink one 8 oz glass per year of age, per day.