Vitamins and Minerals

Guide To Eating For Detoxification

There’s a lot of confusion, misunderstanding, and inappropriate interventions being implemented for detoxification for children with chronic skin problems. Let’s go over how liver detox really works.

To simplify there are 3 phases of liver detox.

Phase 1 breaks down toxins and needs certain nutrients like B2, B3, B6, Folate, B12, Glutathione, Branched Chain Amino Acids, Flavonoids, and Phospholipids.

Between phases 1 and 2 antioxidants like Vitamin A, Vitamin C, Vitamin E, Selenium, Copper, Zinc, Manganese, CoQ10, Thiols, Flavonoids, Silymarin, and Pycnogenol neutralize toxins. This is important because phase 1 makes toxins more toxic!

Phase 2 needs amino acids like Glycine, Taurine, Glutamine, N-acetylcysteine, Cysteine, and Methionine to package toxins and send them to the gut for excretion.

Phase 3 removes toxins from your body. If you are constipated (not pooping AT LEAST once a day), and with gut problems (imbalanced gut bacteria, overgrowths, undergrowths, infections, problems with digestion and absorption), toxins can't get out the way they are supposed to. Instead of being excreted they get reabsorbed and recirculated into the bloodstream, causing systemic inflammation triggering the immune system, leading to LOTS OF SYMPTOMS including skin rashes and food reactions.

If you try to push phases 1 or 2 without addressing phase 3, things can get MUCH worse.

Step 1 to support detox pathways…

  • EAT detox supporting foods. You've got to fill the nutrient wells to fuel detox pathways.

  • Address gut health so toxins can get OUT.

 

Nutrients Important For Detoxification Phase I

B2, B3, B6, Folate, B12, Glutathione, Branched Chain Amino Acids, Flavonoids, Phospholipids

Nutrients Important For Detoxification Phase II

Glycine, Taurine, Glutamine, N-acetylcysteine, Cysteine, Methionine

Important Antioxidants That Support Detoxification Between Phases I And II 

Vitamin A (carotenoids), Vitamin C, Vitamin E, Selenium, Copper, Zinc, Manganese, CoQ10, Thiols, Flavonoids, Silymarin, Pycnogenol

 

Foods Containing Nutrients For Detoxification (Always Take Into Account Your Unique Needs And If You Know Certain Foods Aren’t Well Tolerated, Avoid Them And Address Why You May Be Sensitive To Them In The First Place)

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

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

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, beet root, 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)

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 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

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

Manganese: Pineapple, pecans, almonds, brown rice, pinto beans, lima beans, navy beans, spinach, sweet potato, green and black tea  

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)

CoQ10: Meat, poultry, fish 

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

Branched Chain Amino Acids (BCAA): Whey protein, chicken, fish, eggs

Phospholipids: Sunflower seeds, eggs 

Glycine: Beef, chicken, lamb

Taurine: Meat, fish

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

N-Acetylcysteine: Most high-protein foods (e.g., chicken), garlic, cruciferous vegetables (cauliflower, broccoli, Brussels sprouts, arugula)

Cysteine: Beef, chicken, lamb, fish 

Methionine: Eggs, chicken, tuna, beef, chickpeas, pinto beans, lentils, brown rice

Thiols: Chives, daikon radishes, garlic, leeks, onions, scallions, shallots 

Silymarin: Artichokes, milk thistle

Pycnogenol: Small amounts found in the peels, skins, or seeds of grapes, blueberries, cherries, plums 

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

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

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

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

Take a food first approach. Supplementing with individual nutrients can cause imbalance of others because all nutrients work together in the body. With food, this won’t happen.

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

Get my guide for picky eaters.

How Much Does My Little One Need?

Get my guide for serving sizes.

 

Guide To Eating A Whole Real Foods Diet

Photo credit: Caroline Attwood

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

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

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.