The twelve crucial nutrients and associated foods:
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Folate or Vitamin B9: Leafy Greens, Rainbows, Beans: Lentils, Chickpeas, Brussel Sprouts, Asparagus, Spinach (cooked).
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Iron: Seafood, Nuts, Beans and Seeds, Leafy Greens, Red meat (grass fed), Dark Chocolate, Pumpkin Seeds, Sesame seeds, Spinach.
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Long-chain omega-3 fatty acids: Seafood (fatty fish) → Wild Salmon, Tuna, Oysters, Sardines, Anchovies.
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Magnesium: Rainbows, Leafy greens, Nuts, Beans and Seeds → Almonds, Cashews, Spinach, Black Beans.Potassium: Rainbows, Seafood → Brazil Nuts (~10x all others), Lobster, Tuna, Shrimp, Halibut.
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Vitamin B1 (Thiamine): Seafood, Leafy Greens, Rainbows, Pork, Sunflower Seeds, Trout, Peas, Pecans.
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Vitamin A: Rainbows, Grass Fed Meat, Eggs, Carrots, Sweet Potato, Pumpkin.
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Vitamin B6: Seafood, Rainbows, Beans, Meat, Chickpeas, Wild Salmon, Chicken, Potatoes, Bananas.
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Vitamin B12: Seafood (especially bivalves, Oysters, Mussels and Clams), Meat, Eggs Dairy, Wild Salmon.
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Vitamin C: Rainbows, Leafy Greens → Guava, Bell Peppers, Broccoli, Brussel Sprouts, Strawberries, Kiwi, Oranges, Tomato, Snow Peas, Kale.
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Zinc: Nuts and Seeds (esp. Sesame and Pumpkin) Steak, Oysters and Ground Turkey.
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Other Key Players:
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Choline: Eggs, Scallops, Beef, Brussel Sprouts.
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Phytonutrients: Rainbows.
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BDNF: Nuts, Wild-Type Seafoods, Berries, Dark Chocolate.
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Gut Health
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Probiotics: Fermented foods like kefir, sauerkraut, and probiotic yogurt.
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Fiber: Beans, vegetables, fruits → Lentils, Navy Beans, Black Beans, Split Peas, Onions and Berries.
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