Guide To Eating For Healthy Skin

Photo Credit: Brook Lark

Skin

Your skin is one of your largest organs, and it has some important functions:

1. Protection - Your skin is a barrier and protects you from injury from the outside world, changes in temperature, microorganisms, and pollutants from the environment.

2. Regulation - It regulates your body temperature, and is responsible for making vitamin D.

3. Sensation - Your skin is rich with nerve endings that sense and transmit messages about the environment around you. There are different receptors for cold, hot, pain, and touch.

4. Detoxification - Skin is a detoxification organ.

Skin And Nutrition

Healthy skin comes from within. This may be more true than you realize!

Did you know that malnutrition or deficiencies of certain nutrients can significantly impair skin healing?

This makes calorie intake, carbohydrates, protein, fat, vitamins, and minerals all important for skin health.

Macronutrients

• Carbohydrates provide glucose that makes energy to build new tissues. Those new tissues are built from proteins. Carbohydrates are also used to spare proteins, otherwise, those proteins would be used for energy, and not for building new tissues.

• Fats are an energy source too, and they provide the necessary building blocks for skin healing and tissue repair. Omega-3 fats are essential, meaning your body can’t make them, and you must get them from food. They are a component of cell membranes, including your skin cells, and they help lower inflammation.

• Protein is one of the most important nutrients for skin repair, and contrary to popular belief, most people don’t get enough quality protein in their diets. A deficiency of protein can negatively affect many factors involved in maintaining healthy skin. For example, connective tissue is primarily made of collagen, and collagen synthesis requires amino acids. Amino acids come from protein.

Micronutrients

• Vitamins C, A, and E are powerful antioxidant and anti-inflammatory nutrients.

  • Deficiencies of vitamin C cause impaired skin healing, decreased collagen production, impaired immune function, and increased risk of skin infection.

  • Vitamin A deficiency can cause impaired skin healing, decreased collagen production, increased breakdown of tissues, and not getting enough vitamin A may lead to eczema. Steroid uses increases the need for vitamin A.

  • Vitamin E protects cell membranes, is beneficial for skin healing, and has been used topically to decrease scarring. It also may help reduce itchy skin and ease symptoms of eczema.

• Riboflavin (vitamin B2) helps make glutathione, the body’s master antioxidant. With stress and inflammation, there is an additional need for antioxidants like glutathione, so more B2 may also be needed. Low glutathione has been found in people with eczema.

• Vitamin B6 helps make collagen, and deficiency of it is one cause of seborrheic dermatitis.

• Vitamin B5 may help keep skin moist and enhance the healing process of skin wounds.

• Magnesium is needed to make the enzymes that synthesize proteins and collagen work.

• Copper is involved in antioxidant enzyme function, and in collagen production.

• Zinc is needed to make RNA and DNA, low levels impair skin healing, and low levels have been found in children with eczema. Stress and inflammation decrease zinc levels.

• Iron deficiency can result in impaired collagen production, and leaky, itchy skin.

• Selenium is needed for glutathione production and also thyroid hormone production. Low thyroid can result in skin conditions and drier skin.

There are many more, but this list is a good place to start.

Foods Containing Nutrients Important For Healthy Skin

These foods are examples. Avoid your known allergens/triggers!

Animal protein: Chicken, beef, fish, and eggs contain all of the essential and conditionally essential amino acids and therefore are considered complete proteins. ⁠Go for grass-fed, free-range, pastured, wild-caught, and organic when possible.

Plant-based protein: Soy and soy products, nuts and seeds, lentils, beans, and quinoa. Most plant proteins are not complete because they do not contain the full spectrum of essential and conditionally essential amino acids.⁠

B2: Spinach, asparagus, broccoli, eggs, organ meats, beef, chicken, salmon, halibut, almonds

B3: Tuna, chicken, turkey, salmon, lamb, beef, sardines, brown rice, lentils

B5: Beef liver, chicken liver, sunflower seeds, trout, salmon, lobster, pork, chicken, eggs, lentils, broccoli, mushrooms, oranges, avocado

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

Folate: Liver, chicken giblets, egg yolk, lentils, potatoes, sweet potatoes, spinach, beetroot, Brussels sprouts, dark leafy greens, asparagus, oranges, peaches 

B12: B12 is found naturally only in animal products (clams, mussels, mackerel, crab, beef, salmon, eggs, chicken, lamb, liver)

Biotin: Eggs, legumes, meats, fatty fish, chicken, liver, avocado, raspberries, cauliflower

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

Vitamin C: Bell peppers, papaya, Brussels sprouts, strawberries, kiwi, grapefruit, orange, lemon, lime, broccoli, potatoes, tomatoes, apple, spinach, banana

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

Vitamin E: Sunflower seeds and oil, safflower oil, grapeseed oil, olive oil, almonds, hazelnuts, pecans, avocado, rainbow trout, spinach, Swiss chard, turnip greens, asparagus, broccoli, mustard greens, blackberries

Vitamin K: Kale, Swiss chard, parsley, broccoli, spinach, olive oil, fish, liver, meat, eggs, some is made by gut bacteria

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, prune juice, prunes, potato with skin, quinoa, spinach, Swiss chard, white beans, lentils, tofu, hazelnuts, cashews

Zinc: Oyster, beef, crab, turkey, pork, chicken, pine nuts, cashews, sunflower seeds, pecans, Brazil nuts, chickpeas, almonds, lamb, pumpkin seeds, quinoa

Copper: Beef liver, oysters, crab, clams, cashews, sunflower seeds, hazelnuts, almonds, lentils, mushrooms, semisweet chocolate, chickpeas

Selenium: Brazil nuts, tuna, oysters, halibut, shrimp, salmon, pork, beef, chicken, sunflower seeds, brown rice

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

Silica: Leeks, green beans, garbanzo beans, strawberries, cucumber, mango, celery, asparagus, rhubarb

Sulfur: Chicken, haddock, sardine, cod, beef, dried peaches, eggs, turkey, spinach, onion, Brussels sprouts, chickpeas, figs, beans/peas, leeks, endive, potatoes 

Flavonoids (a class of polyphenols): Virtually all plant foods, including apples, apricots, blueberries, pears, raspberries, strawberries, black beans, onions, parsley, pinto beans, tomatoes, dark chocolate (at least 70% cocoa)

Curcumin: Turmeric, curry powder, mango ginger 

Resveratrol: Grapes, red and white wine, peanuts, pistachios, blueberries, cranberries, cocoa, dark chocolate

EGCG (epigallocatechin gallate): Green, oolong, and black teas, carob flour, pecans, filberts, hazelnuts, raw cranberries, pistachios

CoQ10: Meat, poultry, fish

DHA and EPA (Essential Fatty Acids/Omega 3s/healthy fats): Flaxseed, chia seeds, eggs, fatty fish and fish oils, other marine sources (sea vegetables/seaweeds), avocado, coconut oil

Glutathione: Undenatured whey protein, asparagus, curcumin/turmeric, avocado, spinach, garlic, foods high in vitamin C (citrus fruits), and selenium (Brazil nuts)

Phospholipids: Sunflower seeds, eggs 

A food-first approach and supplements

Supplementing with individual nutrients unnecessarily can cause an imbalance of others because all nutrients work together in the body.

With food, this won’t happen.

Also, you can’t out supplement a diet that’s lacking in the first place, so start with food.

If you want to supplement, get professional support and guidance to avoid making the problem worse (or creating even more problems).

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)

Focus on low mercury fish

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. Some produce is more important to buy organic than others.

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

Drink at least 6-8 glasses of water per day. Little ones, after 6 months old/when they start eating solids can start having sips of water, and then should drink 8 ounces of water per year of age.

How Do You Get Your Little One To Eat These Foods?

Get my guide for picky eaters.

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, Brazil nuts

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 For Food Allergies

Photo credit: Marta Branco

Nutrition for food allergy

Having to remove multiple foods from the diet long-term can lead to nutrient insufficiency and deficiency. Your body runs on nutrients from the foods you eat. When nutrients are missing, imbalances develop, and symptoms and health problems follow. 

If you or your little one is allergic to multiple foods, working with a professional that can help make sure the diet is complete is important. This is especially the case for little ones, who are growing and developing, and desperately need those nutrients.

Additionally, there are certain nutrients found to be lower in those with food allergies, compared to those without food allergies. Also, the gut microbiome of children with food allergies show signs of dysbiosis. Dysbiosis is abnormal gut bacteria and can refer to overgrowths, imbalances, and infections. Dysbiosis is associated with inflammation in the gut, and certain patterns of gut bacteria have been observed in those with food allergies.

Incorporate these nutrients into your diet for food allergies

Nutrients important for food allergies (based on elimination of common allergenic foods including milk, eggs, soy, wheat, peanuts and tree nuts, fish and shellfish): Protein, calcium, vitamin B2, phosphorus, vitamin A, vitamin D, vitamin B12, iron, biotin, vitamin E, vitamin B1, zinc, vitamin B6, vitamin B3, essential fatty acids (EPA/DHA), magnesium, selenium, vitamin C, lycopene, pycnogenol, flavonoids

Foods containing nutrients for food allergies (avoid foods you are allergic to)

Biotin: Eggs, legumes, meats, oily fish, chicken, liver

Niacin (B3): Tuna, chicken, turkey, salmon, lamb, beef, sardines, brown rice 

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

Thiamin (B1): Can be depleted with alcohol. Green 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  

B12: B12 is found naturally only in animal products. Sardines, salmon, tuna, cod, lamb, beef, liver, chicken, fish, eggs, rainbow trout, haddock

Vitamin A: Beef liver, cod liver oil, egg, butter, milk, sweet potato, pumpkin, carrot, cantaloupe, mango, spinach, broccoli, kale, collard greens, butternut squash (vitamin A from plant foods needs to be converted to the active form in the body, and this may not happen with gut problems)

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   

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

Iron (heme iron is found in animal products and nonheme iron is found in some plant foods, nonheme iron is not as readily absorbed as heme iron): Beef, chicken liver, oysters, clams, tuna, mussels, raisins, prune juice, prunes, potato with skin, quinoa, spinach, Swiss chard, white beans, lentils, tofu, hazelnuts, cashews

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

Phosphorus: Salmon, yogurt, milk, halibut, turkey, chicken, beef, lentils, almonds, cheese (mozzarella), peanuts, egg, whole-wheat bread

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, garbanzo beans, quinoa, turkey

Lycopene: Sun dried tomatoes, tomato puree, guava, watermelon, fresh tomatoes, canned tomatoes, papaya, pink grapefruit, cooked sweet peppers

Pycnogenol: Grapes, apples, cocoa, tea, nuts, some berries

Flavonoids: Rainbow assortment of colorful fruits and vegetables, green tea, black tea, white tea, nuts, dark chocolate

Animal protein (contains all essential and conditionally essential amino acids making them complete proteins) : Grass fed, pastured, free range, and wild caught organic animal products

Plant protein (not complete proteins, do not contain all essential or conditionally essential amino acids): Tofu, tempe (fermented soy, also prebiotic), lentils, chickpeas, nuts and seeds, quinoa, chia seeds, beans

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

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: Swordfish, shark, king mackerel, tilefish, marlin, orange roughy, ahi tuna, bigeye tuna, yellowfin tuna

Low mercury fish: Anchovies, catfish, flounder, hake, haddock, herring, salmon (farmed may contain PCBs, not good either), mackerel, canned light tuna, trout, whitefish, pollock, sardines, butterfish

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

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.

Guide To Eating For Mood And Sleep

Photo credit: Hernan Sanchez

Imbalances in our neurotransmitters can cause depression, anxiety, OCD, problems sleeping, and a wide range of other troublesome symptoms. 

Neurotransmitters have nutrient based precursors including amino acids, in particular phenylalanine, tyrosine, GABA (gamma aminobutyriuc acid), and tryptophan. Also iron, BH4, B vitamins (active forms of B12, folate and B6), copper (don't supplement with copper without balancing with zinc) and vitamin C are needed to build neurotransmitters from these amino acids.

As an example, the amino acid tryptophan is required for your body to make serotonin. B vitamins, magnesium, and other vitamins and minerals are also required. Serotonin is then converted into melatonin. Serotonin is well known for playing a role in depression, and melatonin in sleep.

Eating foods that contain nutrients that are involved in neurotransmitter metabolism may help improve your mood and help you get a good night's rest.

Managing stress is also important for good sleep, as well as for improved mood. There are dietary interventions and lifestyle interventions that can help you manage stress. 

Nutrients for Mood and Sleep

Nutrients important for mood: B1, B2, B3, B5, B6, Folate, B12, Biotin, Vitamin C, Vitamin D, omega 3 fatty acids (DHA and EPA), magnesium, iron, copper, amino acids (phenylalanine, tyrosine, GABA, tryptophan)

Nutrients important for sleep: Selenium, vitamin C, tryptophan, potassium, magnesium, chromium, zinc, iron, calcium, vitamin D, omega 3 fatty acids (DHA and EPA), melatonin, B6

Nutrients and Foods Containing Them

B1: Can be depleted with alcohol. Green peas, asparagus, Brussels sprouts, sunflower seeds, pistachios, herring, crimini mushrooms, ground flaxseed, spinach

B2: Spinach, tempeh, crimini mushrooms, eggs, asparagus, turkey 

B3: Tuna, chicken, turkey, salmon, lamb, beef, sardines, brown rice 

B5: Chicken liver, sunflower seeds, salmon, avocado, sun dried tomatoes, corn, mushrooms

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

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 

B12: B12 is only found naturally in animal products, Choose methylcobalamin for supplemental source, sardines, salmon, tuna, cod, lamb, beef, liver, chicken, fish, eggs, rainbow trout, haddock

Biotin: Eggs, legumes, meats, oily fish, chicken, liver

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

Calcium: Tofu prepared with calcium sulfate (raw), plain yogurt, sardines, cheddar cheese, milk, white beans (cooked), Bok choy/Pak choi (cooked), figs (dried), orange, kale (cooked), pinto beans (cooked), broccoli (cooked), red beans (cooked)

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, tofu, hazelnuts, cashews

Magnesium: Halibut, spinach, chard, oatmeal, potatoes, black-eyed peas, brown rice, lentils, avocados, pinto beans 

Copper: Oysters, shellfish, whole grains, beans, nuts, potatoes, organ meats (kidneys, liver), dark leafy greens, prunes, cocoa, black pepper

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

Potassium: Bananas, potatoes, prunes, plumes, oranges and orange juice, tomatoes and tomato juice, raisins, artichoke, avocados, broccoli, lima beans, acorn squash, spinach and other leafy greens, sunflower seeds, almonds

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

Chromium: Broccoli, green beans, potatoes, grape juice, orange juice, beef, turkey, apples, bananas

DHA and EPA (Essential Fatty Acids/Omega 3s/healthy fats): Cell membranes are made of cholesterol and phospholipids, need to make sure there are plenty of healthy fats in your diet daily, and essential fatty acids reduce inflammation, and assist with gut and skin healing. Flaxseed, eggs, fish and fish oils, marine sources (sea vegetables/seaweeds), avocado, coconut oil

Melatonin: Pineapples, bananas, and oranges can help boost levels. Tart cherries and walnuts contain small amounts.

Phenylalanine: Cheeses, nuts and seeds, lean beef, lamb, chicken, turkey, lean pork, fish, eggs, beans, lentils, whole grains

Tyrosine: Cheese, soybeans, beef, lamb, pork, fish, chicken, nuts, seeds, eggs, dairy, beans, whole grains

GABA: Almonds, tree nuts, bananas, liver (beef), broccoli, brown rice, halibut, lentils, citrus fruits (oranges), spinach, walnuts, whole grains

Tryptophan: Turkey, chicken, eggs, sweet potatoes, chia and hemp seeds, bananas, pumpkin seeds, almonds, yogurt

Avoid High Mercury Fish

High mercury fish: Swordfish, shark, king mackeral, tilefish, marlin, orange roughy, ahi tuna, bigeye tuna, yellowfin tuna

Low mercury fish: Anchovies, catfish, flounder, hake, haddock, herring, salmon (farmed may contain PCBs, not good either), mackeral, canned light tuna, trout, whitefish, pollock, sardines, butterfish

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 For Stress Management

Photo credit: Nik Shuliahin

Chronic stress, whether it’s physical, chemical, or emotional, burns through nutrients and steals them from other needs your body has.

Chronic stress can lead to nutrient insufficiency and deficiency over time. This can cause imbalances in your body, and symptoms and health problems follow.

1. Examples of physical stress include restricted diets, over exercise, and physical trauma

2. Examples of chemical stress include prescription medications, environmental pollutants, pesticides and processed foods

3. Examples of emotional stress include personal, financial, and work related concerns

Stress is a complex phenomenon and everyone has their own tolerance for it. Your stress response is triggered by a variety of factors, like the examples noted above. When you are exposed to ongoing stress, it becomes chronic.

Your body responds to stress by initiating a series of reactions that effect your behavior, nervous system function, the secretion of hormones, and cause other physical and chemical changes.

Your body doesn’t differentiate between the different kinds of stress, these changes happen regardless of where your stress comes from. In fact, chronic psychological stress is associated with the body losing its ability to regulate its inflammatory response, and this can promote the development and progression of disease.

All of the extra work your body does while under stress uses more fuel, and that fuel is in the form of nutrients.

You can support the needs of your body and help it cope with stress by nourishing it. Eating whole, real foods and not restricting foods, food groups and categories of foods has powerful stress reducing benefits. It can improve brain function, strengthen your immune system, improve circulation and lower blood pressure, and lower levels of toxins in your body.

Nutrients your body needs to respond to stress include complex carbohydrates, protein, omega 3 fatty acids, vitamin C, vitamin E, B vitamins, magnesium, selenium, zinc, calcium, iron, and antioxidant nutrients. These nutrients play MANY roles in your body in addition to helping you cope with stress, so make sure to include foods rich in these nutrients in your diet.

Incorporate these nutrients into your diet for stress management

Nutrients important for stress management: Complex carbohydrates, proteins (tryptophan, phenylalanine, tyrosine, theanine), vitamin C, vitamin E, B vitamins, omega 3 fatty acids, antioxidants, magnesium, calcium, zinc, glutamine, selenium

Foods containing nutrients for stress management

Complex carbohydrates: Green vegetables, whole grains, starchy vegetables (potatoes, sweet potatoes, corn, squash), beans, lentils, peas

Proteins: High-quality proteins of any kind are the best choice, including lean, grass-fed, organic, non-GMO sources. Remember to choose wild-caught  fish, as farmed varieties may contain hormones and toxic chemicals called polychlorinated biphenyls (PCBs).

Tryptophan: Turkey, chicken, eggs, sweet potatoes, chia and hemp seeds, bananas, pumpkin seeds, almonds, yogurt

Phenylalanine:  Soybeans, cheese, nuts, seeds, beef, lamb, chicken, pork, fish, eggs, dairy,  beans, whole grains

Tyrosine: Cheese, soybeans, beef, lamb, pork, fish, chicken, nuts, seeds, eggs, dairy, beans, whole grains

Theanine: Green tea

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

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

B vitamins

B1: Can be depleted with alcohol. Pork, ham, dark green leafy vegetables, wheat germ, green pea, lentils, almonds, pecans

B2: Milk, yogurt, cheese, asparagus, spinach (dark green leafy vegetables), chicken, fish, eggs

B3: Chicken, turkey, salmon, canned tuna packed in water, legumes, peanuts, whole wheat

B5: Chicken liver, sunflower seeds, salmon, avocado, sun dried tomatoes, corn, mushrooms

B6: Poultry, seafood, bananas, leafy green vegetables (spinach, turnip greens, Swiss chard), potatoes

Folate: Leafy greens (spinach, turnip greens, Swiss chard), fresh fruits and vegetables

B12: Animal foods are the only natural source of vitamin B12, shellfish, sardines, salmon, tuna, cod, lamb, beef, liver, chicken, fish, eggs, rainbow trout, haddock

Biotin: Eggs, legumes, meats, oily fish, chicken, liver

Omega 3 fats: Flaxseed, eggs, fish (salmon) and fish oils, marine sources (sea vegetables/seaweeds), avocado, coconut oil

Antioxidants: Rainbow assortment of fresh, organic fruits and vegetables

Magnesium: Dark leafy greens (spinach, Swiss chard), dark chocolate, pumpkin seeds, almonds, black beans, avocado, figs, bananas, yogurt or kefir

Calcium: Tofu prepared with calcium sulfate (raw), plain yogurt, sardines, cheddar cheese, milk, white beans (cooked), Bok choy/Pak choi (cooked), figs (dried), orange, kale (cooked), pinto beans (cooked), broccoli (cooked), red beans (cooked)

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

Glutamine: Beef, chicken, fish, eggs, beets, beans, spinach, parsley

Selenium: Brazil nuts, tuna, sardines, salmon, turkey, cod, chicken, lamb, beef

Avoid High Mercury Fish

High mercury fish: Swordfish, shark, king mackeral, tilefish, marlin, orange roughy, ahi tuna, bigeye tuna, yellowfin tuna

Low mercury fish: Anchovies, catfish, flounder, hake, haddock, herring, salmon (farmed may contain PCBs, not good either), mackeral, canned light tuna, trout, whitefish, pollock, sardines, butterfish

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.

In addition to nourishing your body, stress management techniques are an important piece of the puzzle.

Stress also adversely affects the gut and can lead to leaky gut and imbalanced gut flora, so addressing gut health is an important cornerstone of a comprehensive stress management protocol because if you can’t digest, absorb, and use nutrients from the foods you eat, eating the right foods won’t matter much, nor will it help reduce your stress levels.