||Broken down to glucose to fuel the body.
Stabilizes blood sugar
Vegetables like potato, sweet potato, cantaloupe, pumpkin etc
||Forms new muscle
Creates enzymes and hormones
Protects organs from damage
Boosts absorption of vitamins
||Vitamin A helps form and maintain healthy teeth, bones, soft tissue, mucus membranes, and skin
Vegetables like Kale, Carrots,
Broccoli, cantaloupe, red bell peppers, green peas, Spinach
Cod liver oil
Raw whole milk (full-fat), cheese and butter
Nuts like Dried apricots
Mangoes, Peaches, Papaya
Spices/herbs like basil and paprika.
|IT is an antioxidant that promotes healthy teeth and gums.
It helps the body absorb iron and maintain healthy tissue.
It also promotes wound healing.
|Lemon and citrus fruits
Indian gooseberry (Amla)
||Necessary for absorption of calcium
Strengthens bone health
Influences muscle function
|Early morning sunlight!
|It is an antioxidant.
It helps the body form red blood cells and use vitamin K.
||Necessary for blood coagulation.
It is important for bone health.
|Green leafy vegetables, such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, and green leaf lettuce.
Vegetables such as Brussels sprouts, broccoli, cauliflower, and cabbage
|It helps the body cells change carbohydrates into energy. important during pregnancy and breastfeeding.
It is also essential for heart function and healthy nerve cells.
Roasted soy seeds
Potato with skin
Wheat germ juice
Seeds like sunflower
|Works with the other B vitamins. It is important for body growth and the production of red blood cells.
| It is a B vitamin that helps maintain healthy skin and nerves.
It also has cholesterol-lowering effects at higher doses.
|It is essential for the metabolism of food. It also plays a role in the production of hormones and cholesterol
|Vitamin B6 helps form red blood cells and maintain brain function.
Helps in chemical reaction of protein
|Vegetables like potato, sweet potato, bitter gourd, carrot
Whole wheat products
| Vitamin B7
|It is essential for the metabolism of proteins and carbohydrates,
It is important in the production of hormones and cholesterol
|Vegetables like ike green peas, broccoli, cabbage, cauliflower, sweet potatoes, and green and leafy vegetables like spinach
Fruits containing biotin include bananas, avocados, strawberries, raspberries, watermelon, and grapefruit.
Grains like oats, soybeans, wheatgerm, lentils, split peas, bran, and unpolished brown rice
Nuts like almonds, pecan, peanuts and walnuts
|It works with vitamin B12 to help form red blood cells.
It is needed for the production of DNA, which controls tissue growth and cell function.
Any woman who is pregnant should be sure to get enough folate as this forms folic acid.
Green leafy vegetables.
||It is important for metabolism. It also helps form red blood cells
Maintains the central nervous system.
||Necessary for bone health
Involved in muscle contraction, nerve function and blood flow
||Iron is an important component of haemoglobin, the substance in red blood cells tha carries oxygen from your lungs to transport it throughout your body.
Iron is also necessary to maintain healthy cells, skin, hair, and nails,
|Green vegetables like spinach, silver-beet and broccoli.
Lentils and beans.
Nuts and seeds.
Whole grains rains like wheat, brown rice and fortified breakfast cereals.
||Regulates fluid balance and blood volume
Keeps nerves and muscles working
||Maintains fluid balance
Stabilizes blood pressure
Necessary for muscle contraction
Vital in heart health
Regulates body pH levels
||Chloride helps to keep fluids in balance.
Maintains the acid-base balance in the body.
Chloride is a part of hydrochloric acid in the stomach, which is essential for protein digestion.
||Magnesium is needed for more than 300 biochemical reactions in the body.
It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong.
It also helps regulate blood glucose levels and aid in the production of energy and protein.
||Phosphorus is an essential mineral primarily used for growth and repair of body cells and tissues.
According to a study all body cells contain phosphorus, with 85 percent found in bones and teeth.
Together with calcium, phosphorus provides structure and strength
|Potatoes with skin
Milk and milk products like buttermilk, yoghurt, cottage cheese, processed cheese
Nuts and seeds
|Omega 3 & fatty acids
||Vital for brain health
Prevents heart disease
||They produce proteins.
Several amino acids produce neurotransmitters, but two well-known examples are the amino acids tryptophan and tyrosine. Tryptophan produces serotonin, which regulates your moods and makes the hormone melatonin. Tyrosine is used to synthesize norepinephrine and adrenalin.
Your body uses the amino acid arginine to make nitric oxide. Nitric oxide helps lower blood pressure by relaxing muscles in your blood vessels.
Three amino acids — glutamic acid, cysteine and glycine — combine to form glutathione, which is an antioxidant.
The amino acid histidine makes enzymes used to produce red blood cells and maintain healthy nerves. Tyrosine is needed to synthesize thyroid hormones.
Methionine makes SAMe, or S-adenosylmethionine which is essential for the metabolism of DNA and neurotransmitters.
|Watercress and spirulina (which even exceed meat)
Sunflower seeds and sunflower butter
Almonds, Raisins & Figs