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.