Nutrients N – Z

N

  • avocados

    • The body uses Vitamin B3 in the process of releasing energy from carbohydrates and to process alcohol.
    • The niacin form of Vitamin B3 also regulates cholesterol which can cause a “facial flushing effect”. However, as Inositol Hexaniacinate and Niacinamide, you get the beneficial cholesterol lowering effects without the flush.
    • Inositol Hexaniacinate was used because it has not been linked with any of the usual niacin toxicity in scientific research.
    • Tuna, mackerel, salmon, chicken or turkey breast, pork and lean beef are all animal sources of niacin. Plant based options include: mushrooms, green peas, sunflower seeds, avocados.

O

  • bean sprouts

    • Included due to its neurological and joint/musculoskeletal effects, protein synthesis, and proper functioning of the immune system.
    • Plays a key role in the Krebs cycle (a series of chemical reactions involved in the body’s production of energy).
    • Alpha-Ketoglutaric acid, a citric acid cycle intermediate, assists in the formation of ATP & oxygen.
    • Ammonia formed in the muscles, kidneys, gut, and brain combine with Alpha-Ketoglutaric acid and forms the amino acid L-Glutamate.
    • Reduces ammonia levels and the risk of toxicity.
    • Helps reduce the loss of lean body mass in postoperative and debilitated patients.
    • Functions in the brain as a precursor to both GABA (a neuro-inhibitor) & glutamic acid (an excitatory amino acid).
    • When combined with ornithine, alpha keoglutaric acid improves gut morphology and provides anabolic & anti-catabolic actions on protein metabolism; counteracts oxidation and protein damage.
    • Enhances nutritional status by improving the nitrogen balance and plasma amino acid profile.
    • Speeds up the process of wound healing by being metabolized into arginine, proline and glutamine which help regulate protein production.
    • Research indicates that it may help maintain muscle mass in cancer patients. Further research includes benefits in a compromised immune system in acute and chronic conditions, brain injury and growth.
    • Foods that contain a high amount of the amino acids synthesized for OKG include the animal proteins: chicken, fish, lean meats and eggs. Plant-based sources include: soybeans and quinoa.

P

    • Promotes hair, skin, and nail growth.Happy Egg
    • Helps reverse graying of the hair if it was related to stress or nutritional deficiency.
    • Helps prevent blood clots and helps protect the body from the harmful effects of smoke, ozone and air pollutants.
    • Eggs,molasses, rice, yeast, wheat germ, whole grains, spinach, mushrooms, kidney and liver are all good sources of PABA.
    • Related to Vitamin B-5Salted mixed almond and cashew nuts on cutting board
    • Helps lower cholesterol
    • Prevents inflammation
    • Boosts Immune
    • Improves adrenal function and energy formation.
    • Lowers risk of heart attack and stroke.
    • Guards against allergy symptoms
    • Pantethine can be found in Peanuts, mushrooms, soybeans, split peas, pecans,oatmeal, buckwheat, sunflower seeds, lentils, rye flour, cashews, and other whole grains and nuts are good sources as well, as are red chili peppers and avocados.
    • Pineapple fruit cut on wooden backgroundAn enzyme capable of breaking down polypeptide chains into single amino acids which can then be used by the body.
    • Helps the immune system focus on bacterial or parasitic invasion. Since viruses are parasitic cells covered by a protein film, they are broken down by proteases thus removing threat.
    • Pineapple is a great natural source of Peptidase.
    • Included for its brain and musculoskeletal effects.pumpkin seed
    • Plays a key role in the biosynthesis of other amino acids and some neurotransmitters.
    • Can be converted into another amino acid, tyrosine, which in turn is used to synthesize two key neurotransmitters in the brain that promote alertness: dopamine and norepinephrine; In the brain, norepinephrine increases arousal and alertness, promotes vigilance, enhances formation and retrieval of memory, and focuses attention.
    • Because of its relationship to the central nervous system, it can elevate mood, and aid in memory and learning.
    • Has appetite suppressant effects as well as antidepressant effects.
    • Soy beans, parmesan cheese, pumpkin seeds, lean beef, lamb, pork, lobster, salmon, pinto beans, teff and quinoa are all good natural sources of phenylalanine.
    • Included due to its anti-aging and brain effects.soy
    • A phospholipid essential to the functioning of all the cells of the body but is most concentrated in the brain. Its relative abundance in this organ reflects its proven involvement in an assortment of nerve cell functions, including nerve transmitter release and synaptic activity.
    • Studies show that it can slow and reverse the rate of brain cell aging. It restored mental function in older animals to levels exceeding those found in younger animals, thus it is sometimes used to treat Alzheimers.
    • Brain tissues are especially rich in Phosphatidylserine, but aging causes a decline in its content in cells throughout the body.
    • Enhances energy metabolism in all cells.
    • Helps maintain brain cell membrane integrity and youthful synaptic elasticity, protecting brain cells against the functional deterioration that occurs as a result of aging.
    • Included for its skin/tissue and brain effects.soy
    • A phospholipid widely found in cell membranes and can be transferred to high quality, compatible skin care products. Phosphatidylcholine shows many effects on and in the skin as well as the brain. It provides choline to the body which is the precursor to the neurotransmitter acetylcholine. Acetylcholine is very important to brain function and maintaining sufficient levels seems to be one of the keys to helping prevent Alzheimer’s dementia.
    • Fluidizing effects on cell membranes. Decreased cell membrane fluidization is linked to many disorders including liver, neurological, various cancers, and cell death.
    • Supports skin smoothing and regeneration.
    • Increases skin humidity and conditions the skin and hair.
    • Helps prevent acne, neurodermatitis, and psoriasis.
    • Essential for normal liver function and can help reverse liver damage due to alcohol or viral hepatitis.
    • Research suggests that taking Phosphatidylcholine for 3 months improves symptoms in people with ulcerative colitis.
    • Included for its skin/tissue and brain effects.soy
    • Second most abundant phospholipid in membranes. As such, it is a key building block of membrane bilayers.
    • Acts as a ‘chaperone’ during the assembly of membrane proteins to guide the folding path for the proteins.
    • In the absence of this lipid, the transport membranes probably will not function correctly.
  • Supps and flower

    • An enzyme that has the ability to liberate the phosphate and mineral residues from phytic acid (phytate), a compound formed during the maturation process of plant seeds and grains that is commonly found in plant-based foods.
    • Calcium,zinc, iron and magnesium are liberated making these essential minerals available as well.
    • Key enzyme for bone health.
    • Studies confirm that the use of this enzyme can help reduce the need for calcium phosphate and increase digestive health.
    • Boosts mineral absorption and bioavailability.
    • Reduces toxic build up in the digestive track.
    • Wheat and rye contain high levels of phytase, but need to be soaked and sprouted in order to activate the enzyme. It may be better to take this enzyme in supplement form.
    • Important in transmitting electrochemical impulses at the cellular level.sweet potato image
    • Key element in adrenal hormone secretion.
    • Stress tends to deplete potassium.
    • The activation ATP enzymes require the presence of potassium. It is a good source of energy.
    • The presence of potassium is also required for the activity of Pyruvate kinase, an important enzyme in carbohydrate metabolism.
    • Required for regulating fluid balance in the body.
    • Helps regulate blood pressure.
    • Adzuki beans, soy beans, kale, spinach, swiss chard, sweet potatoes, dried apricots, acorn squash, salmon, avocados, and white mushrooms are all good sources of potassium.
    • Included for its role in strengthening and healing connective tissue.broccoli
    • An essential amino acid and precursor of the protein collagen –the connective tissue structure that binds and supports all other tissues.
    • Building block of tendons, ligaments, arteries, veins and muscles (heart muscle).
    • Improves skin texture by aiding in the production of collagen and reducing the loss of collagen through the aging process.
    • Helps in the healing of cartilage and the strengthening of joints, tendons, and heart muscle.
    • Works with vitamin C to promote healthy connective tissue.
    • Beneficial for treatment of conditions such as osteoarthritis, persistent soft tissue strains, and chronic back pain.
    • All of these natural foods are great sources of proline: savoy cabbage, bamboo shoots, parmesan cheese, chicken breast, Asparagus, avocados, bamboo shoots, beans, brewer’s yeast, broccoli, brown rice bran, chives, dairy products, eggs, fish, legumes, meat, nuts, seafood, seaweed, seeds, soy, spinach, watercress, whey, whole grains.
  • Pineapple fruit cut on wooden background

    • is characterized by its ability to breakdown proteins under acid conditions.
    • Broad specificity of acid-stable protease enables the enzyme to, easily and efficiently, hydrolyze most soluble proteins.
    • Uniquely suited to work synergistically with endogenous pepsin to provide protein digestion in the stomach.
    • Pineapple is a good source of protease.
  • Pineapple fruit cut on wooden background

    • protease (also called a peptidase or proteinase) is any enzyme that performs proteolysis, that is, begins protein catabolism (break down) by hydrolysis of the peptide bonds that link amino acids together in a polypeptide chain.
    • Works synergistically with endogenous enzymes to provide protein digestion in the stomach and pyloric regions of the small intestine.
    • Pineapple is a good source of protease.
  • Pineapple fruit cut on wooden background

    • Works synergistically with endogenous enzymes to provide protein digestion through all portions of the digestive tract.
    • A mixture of acid, neutral and alkaline proteases that demonstrates both exo-peptidase and endo-peptidase activity with high substrate specificity.
    • Pineapple is a good source of protease.

Q

    • Included due to it’s anti-inflammatory and antioxidant protection.apple satisfaction
    • Quercitin is a water soluble bioflavonoid natural antioxidant that is found in almost all plants, herbs, fruits, and vegetables and is found mainly in red wine, grapefruit, onions, apples and black tea.
    • Helps prevent arthritis, gout, allergies, heart diseases, macular degeneration, and certain forms of cancer.
    • Lowers the incidence of asthma by reducing inflammation components. Studies indicate that it prevents certain immune cells from releasing histamine which triggers an allergic reaction.
    • Helps inhibit blood platelet aggregation (clumping), has anti-inflammatory, anti-atherogenic (helping to prevent promotion of arterial fatty plaques), and anti-hypertensive properties that provide reduced risk of coronary heart disease and stroke.
    • Improves the health of capillaries & connective tissues – thus alleviating bruising, edema, varicose veins, and fragile capillaries.
    • Indicated from cell studies to help prevent a wide range of viruses from infecting cells.
    • There are a lot of great fruits and vegetables that contain quercetin. Here are some top picks: citrus fruits, apples, onions, parsley, sage, tea, and red wine. Olive oil, grapes, dark cherries, and dark berries such as blueberries, blackberries, and bilberries are also high in quercetin and other flavonoids.

R

    • Included for its anti-aging, antiviral, anti-inflammatory and anti-cancer effects.Black bottle and red wine
    • A phytoalexin, known as Reservatrol, typically found in the skin of grapes and in red wine.
    • Shown to Improve Insulin Sensitivity and Decrease Blood Glucose
    • Increases Blood Flow (Including Cerebral Blood Flow), fighting hardening of the arteries, cancer and coronary heart disease.
    • Prevents and Decreases Oxidative Damage
    • Exhibits a Neuroprotective Effect with Melatonin in the skin
    • Anti-inflammatory effects, and the ability to keep platelets in the blood from sticking together to form clots.
    • May inhibit the growth of candida and other fungal infections.
    • Essential for the release of energy from carbohydrates, fats, and proteins in food.Salted mixed almond and cashew nuts on cutting board
    • Important aid for normal growth and development and red blood cell formation.
    • Facilitates the use of oxygen in tissue such as skin, nails, and hair as well as helping to eliminate dandruff.
    • Strenuous exercise very rapidly depletes B2.
    • Supports adrenal function.
    • Calms and helps maintain a healthy nervous system.
    • The B2 in this formula is as the ACTIVE form—Riboflavin-5-phosphate. This is significant in the fact that it has the phosphate group in the 5th position already.  This is what the body does to riboflavin to make it useable by the body.  If the body for whatever reason cannot convert it to this form, the body will be deficient in this vitamin.  This formula uses the ACTIVE forms of vitamins so the body only has to absorb and utilize them—nothing else.
    • Beef liver and lamb are animal sources of riboflavin. Plant based sources of riboflavin include: mushrooms, spinach, almonds, and sun-dried tomatoes.
    • Helps prevent stomach irritation and ulcers. rose hips isolated
    • High content of vitamin C, vitamin A, calcium and iron.
    • Rich sources of bio flavonoids, pectin, vitamin E, selenium, manganese, and B complex vitamins
    • Anti-Inflammatory properties that help ease arthritis, osteoarthritis, and joint pain.
    • Increases glucose tolerance, helping promote balanced blood sugar and promote weight loss.
    • Helps lower and balance cholesterol levels.
  • powder green tea and green tea leaf isolated on white background

    • Included for its injury management and anti-aging properties, as well as its support for healthy digestion and memory.
    • Nucleotides involved in the coding of genes and gene expression, and essential in conditions of rapid growth (like digestion). The primary difference between RNA and DNA is that RNA is a single-strand molecule folded in on itself, whereas DNA is a double-strand molecule. 
    • Catalyze biochemical reactions, responding to cellular signals and regulating gene expression.
    • Combines well with L-Arginine to support the body’s natural ability to heal itself, especially after an injury or surgery. Helps boost immune response, reduce infections, improve wound healing, and shorten recovery time.
    • In combination with DNA, helps maintain memory recall and improve absent-mindedness, and may be useful in treating depression.
    • Supports intestine health, where rapid cell proliferation is important. This property is especially helpful for digestive conditions.
    • May help defy visible signs of aging in the skin, and increase sex drive.
    • Sardines are the highest animal source of RNA. Chlorella, nutritional yeast, and spirulina are great plant based sources of RNA.

S

    • Selenium, in the form of selenomethionine is not only safer, but more bio-available than other dry “blended” selenium.
    • Pivotal component in the body’s detoxifying system and for its role in the prevention of disease.
    • A preventative mineral against the formation of certain tumors (lung, prostate, and colorectal).
    • Aids in antibody production for the immune system.
    • A vital role in thyroid function and fat metabolism.
    • Plays a role in the prevention of prostate enlargement, cataracts and heart disease.
  • soy

    • Included for its metabolic effects, and role in healthy function of the brain and nervous system, as well as a healthy immune system.
    • An amino acid that plays a major role in a variety of biosynthetic pathways including those involving pyrimidines, purines, creatine, and porphyrins.
    • Found at the active site in an important class of enzymes — trypsin and chymotrypsin. These enzymes break down proteins in the digestive process.
    • Needed for the proper metabolism of fats and fatty acids, the growth of muscle, and the maintenance of a healthy immune system.
    • Component of brain proteins and the protective myelin sheaths that cover nerve fibers.
    • Important in RNA and DNA function, cell membrane formation, and creatine synthesis.
    • Aids in the production of immunoglobulins and antibodies.
    • Needed to produce tryptophan, an amino acid that is used to make serotonin, a mood-determining brain chemical. Both serotonin and tryptophan shortages have been linked to depression, insomnia, confusion, and anxiety.
    • Low levels of Serine may also contribute to chronic fatigue syndrome and fibromyalgia.
    • Soy, eggs, peanuts, almonds, sesame seeds, flax seed and walnuts are all excellent natural sources of serine.
  • broccoli

    • A form of alpha lipoic acid produced naturally by the body, and is much greater bioavailability than r-alpha-lipoic acid.
    • Increases and helps maintain levels of other anti-oxidants in the body, including C, E, CoQ10, and glutathione.
    • Included due to its anti-aging and neurological effects.
    • Functions as a potent antioxidant within the body, and is thought to be effective in preventing and treating the complications of diabetes and aging
    • Increases glucose uptake in cells by increasing cell membrane permeability which is lessoned by diabetes and/or hyperglycemia.
    • Mimics the effect of insulin on glucose, and helps prevent neuropathy experienced in diabetics by increasing blood supply to the nerve structures and has been used in Germany for this purpose for over 30 years.
    • Decreases lipid peroxidation and lactic acid accumulation, and improves ATP synthesis by serving as a co-factor for some of the key enzymes involved in generating energy from food and oxygen in the mitochondria (the cell’s powerhouse).
    • Improves memory, reverses cognitive dysfunction and protects against age-related neuro-degeneration.
    • May increase production of acetylcholine, an essential neurotransmitter of the nervous system deficient in the brains of those with Alzheimer’s disease.
    • Sodium-R-lipoate is present in almost all foods, but slightly higher in broccoli and spinach.
    • Extracted via a special process to eliminate AFTER TASTE.stevia rebaudiana - the sugar plant
    • Small, sweet-leaf herb of South American origin.
    • Safe alternative to the common sugar in carbohydrate-controlled diets.
    • Many health benefiting plant-derived phyto-chemical compounds that help control blood sugar, cholesterol, blood pressure
    • Stevia extracts, like rebaudioside-A, are found to be 300 times sweeter than sugar.
    • Long shelf life, high temperature tolerance, non-fermentative.
    • Many sterols and antioxidant compounds liketriterpenes, flavonoids, and 
    • Chlorgenic acid, present in stevia,reduces enzymatic conversion of glycogen to glucose in addition to decreasing absorption of glucose in the gut. Thus, it helps reduce blood sugar levels. 
    • Certain glycosides in stevia extract have been found to dilate blood vessels, increase sodium excretion, and urine output. In effect, stevia, at slightly higher doses than as sweetener, can help lower blood pressure.
    • Contains many vital minerals and vitamins that are selectively absent in the artificial sweeteners.

T

    • Included due to its cardiovascular and gastrointestinal effects.
    • An amino acid that functions with glycine and gamma-aminobutyric acid as a neuroinhibitory transmitter. It plays an important role in bile acid metabolism. Taurine is incorporated into one of the most abundant bile acids, chenodeoxychloic acid where it serves to emulsify dietary lipids in the intestine, promoting digestion.
    • High concentrations are found in the heart muscle, white blood cells, skeletal muscle, and central nervous system.
    • A building block of all the other amino acids as well as a key component of bile, which is needed for the digestion of fats the absorption of fat-soluble vitamins and the control of serum cholesterol levels.
    • Vital for the proper utilization of sodium, potassium, calcium, and magnesium and it has been shown to play a particular role in sparing the loss of potassium from the heart muscle. This helps to prevent the development of potentially dangerous cardiac arrhythmias.
    • Protective effect on the brain, particularly if the brain is dehydrated.
    • Associated with zinc in maintaining eye function; a deficiency may impair vision.
    • Salmon, grass fed beef liver, and algae are all natural sources of taurine.
    • Amino Acid found in black and green tea.cup of tea
    • Alters levels of various neurotransmitters to promote calm, thus countering stimulation.
    • Promotes relation, reduces stress, and improves sleep.
    • Tea is the only naturally occurring source of theanine.
  • asparagus

    • Needed to process carbohydrates, fat, and protein by aiding in the formation of hydrochloric acid in the stomach.
    • Every cell of the body requires vitamin B1 to form ATP; this plays a key role in nerve transmission
    • Nerve cells require vitamin B1 in order to function normally.
    • Necessary for optimal cognitive function.
    • Helps protect the body from the harmful effects of cigarette smoke, alcohol consumption, and aging.
    • Alcoholics are the most at risk for a B1 deficiency.
    • Supports healthy digestion
    • Trout and pork are good animal sources of Thiamin. Plant based sources include: sunflower seeds, macadamia nuts, green peas, acorn squash, asparagus, edamame, and navy beans.
    • Included for its immune and neurological effects.pumpkin seed
    • Threonine is an amino acid that plays an important role along with glycine and serine in porphyrin metabolism. Porphyrin is a component of red blood cells that carries oxygen to bodily tissues.
    • Helps maintain a proper protein balance in the body.
    • Important for the formation of collagen, elastin, and tooth enamel. It aids the liver and lipotropic function when combined with aspartic acid and methionine.
    • Present in the heart, central nervous system, and skeletal muscle.
    • Helps to prevent fatty buildup in the liver.
    • Enhances the immune system by aiding in the production of antibodies and may be helpful in treating some types of depression.
    • Because the threonine content in grains is low, vegetarians are more likely than others to have deficiencies.
    • Good animal based sources of threonine are lean beef, chicken break, parmesan cheese, salmon, shellfish, and pork. Find Threonine in the following plants naturally: soy, pumpkin seeds and white beans.
    • Included due to its anti-inflammatory properties.dry spice turmeric in a wooden bowl close-up
    • Curcumin is a potent antioxidant extract from the spice turmeric that has a wide range of health benefits with specific anti-viral, anti-inflammatory, anti-cancer, and cholesterol-lowering effects. Curcumin induces cancer cell apoptosis (programmed cell death).
    • Powerful antioxidant and is anti-hepatotoxic (good for the liver).
    • Anti-inflammatory effects inhibit (COX) cyclooxygenase and (LOX) lipooxygenase enzymes in the colonic epithelial cells, which my help prevent colon cancer.
    • Modest anti HIV-1 and HIV2 activity.
    • Included for its metabolic effects, and as a mood elevator.pumpkin seed
    • Metabolically synthesized from phenylalanine. This amino acid participates in the synthesis of many important bio-chemicals including the thyroid hormones, melanin pigments, and catecholamines — an important class of biological regulators.
    • Important to overall metabolism. It is a precursor of adrenaline and the neurotransmitters norepinephrine and dopamine, which regulate mood and stimulate metabolism.
    • As a mood elevator, inadequate tyrosine leads to a deficiency of norepinephrine in the brain, which can result in depression.
    • Promotes healthy memory, alertness and mental performance.
    • Suppresses appetite and helps to reduce body fat.
    • Aids in the production of melanin (the pigment responsible for skin and hair color) and in the functions of the adrenal, thyroid, and pituitary glands.
    • Utilized for stress reduction and research suggests it may be helpful against chronic fatigue and narcolepsy, anxiety, depression, low sex drive, allergies, and headaches as well as those undergoing withdrawal from drugs.
    • Tyrosine can be found in the following animal sources: chicken breast, parmesan cheese, lean beef and pork, eggs, salmon, snapper and mackerel. Plant based sources include: soy, pumpkin seeds, and white beans.

V

    • A mineral that is needed for bone and teeth formation.
    • Improves insulin utilization which results in improved glucose tolerance.
    • Glucose tolerance decreases as we age. Vanadium improves insulin sensitivity which helps glucose uptake into the cell—helping thwart the onset of diabetes.
    • Most diabetics are deficient in this mineral.
    • May promote faster healing from food poisoning and other infections.
    • Carrots, cabbage, dill weed, mushrooms, olives, radishes, snap beans, parsley and black pepper are all great natural sources of vanadium. Salmon and shellfish are good animal sources of Vanadium.
    • Included due to its musculoskeletal effects.pumpkin seed
    • Amino acid that is relegated to the duty of determining the three-dimensional structure of proteins due to their hydrophobic nature.
    • Needed for muscle metabolism, tissue repair, and the maintenance of a proper nitrogen balance in the body.
    • Found in high concentrations in muscle tissue.
    • Used as an energy source by muscle tissue.
    • Helpful in correcting amino acid deficiencies caused by drug addictions.
    • Pumpkin seeds, pinto beans, Portobello mushrooms and soy are good plant-based sources of valine. You can also find valine in the following animal sources: chicken and turkey breast, salmon, lean beef and lamb.  The highest quality animal products are grass fed, and are not fed or treated with antibiotics and other chemicals.
  • sweet potato imageOccurs in two forms: Retinol (from animal tissue) and beta-carotene (from plants), which provides about two-thirds of vitamin A in our diets.  Beta-carotene is transformed into vitamin A in the liver if your body needs vitamin A.

    • Keeps skin and tissue healthy while maintaining vision and eye health.
    • Acts as an anti-oxidant, supporting red blood cells and has a role in immune system function.
    • Promotes wound healing and helps the body resist infection.
    • Promotes bone development.
    • Plays a role in lowering risk for coronary artery disease, stroke, macular degeneration, and age-related disease.
    • Sweet potato, carrots, kale, romaine, cantaloupe and sweet red peppers are all great plant-based sources of Vitamin A.
    • Involved in more bodily processes than almost any other single nutrient.avocados
    • Very beneficial for those suffering from water retention.
    • Required for normal brain function and nerve development/maintenance.
    • Essential for the synthesis of RNA and DNA which contain the genetic instructions for the reproduction and growth of all cells.
    • The master vitamin in the processing of amino acids—the building blocks of all proteins. It helps to make and take apart amino acids and is to needed to make serotonin, melatonin, and dopamine.
    • Aids in the formation of several neurotransmitters and is therefore an essential nutrient in the regulation of mental processes and possibly mood.
    • Lowers homocysteine levels—a substance that has been linked to heart disease, stroke, osteoporosis, and Alzheimer’s disease.
    • Pyridoxal-5-Phosphate (the ACTIVE form of B6) is the most bio-available form of Vitamin B6.
    • Sunflower seeds, pistachio nuts, dried prunes, bananas, avocados and spinach are all excellent natural sources of Vitamin B-6.
  • shellfish

    • Needed for normal nerve cell activity, DNA replication, and production of the mood-affecting substance called SAMe (S-adenosyl-L-methionine).
    • Works with folic acid to control homocysteine levels; thus reducing risk of heart attack and stroke.
    • Enhances deep sleep patterns resulting in more restful sleep.
    • Helps prevent nerve damage and helps maintain fertility.
    • Deficiencies are very common in the elderly secondary to poor absorption in the digestive tract.
    • Strict Vegans are at most risk of deficiency as it comes almost exclusively from animal sources.
    • There are three forms of B-12 supplements commercially available in the USA: Cyanocobalamin (the most common and cheapest form), Methylcobalamin, and Hydroxocobalamin. The latter two are much more bio-available and is not linked to a cyanide molecule (which is definitely NOT needed by the body).
    • Shellfish and crustaceans are great sources of Vitamin B-12. You can also find Vitamin B-12 in silken tofu.
    • Required for at least 300 metabolic functions within the body.lemons and limes
    • Supports the adrenal glands by aiding in the production of anti-stress hormones, interferon, and immune system proteins.
    • Protects against the harmful effects of air pollution, helps prevent cancer, and helps prevent infection.
    • Provides nutrients to the collagen component of blood vessels to help them remain compliant which helps prevent hypertension and arteriosclerosis.
    • Responsible for producing collagen which is present in muscles and bones.
    • Promotes healthy immune system function to fend off viruses and bacteria, specifically assisting with wound healing and healthy gums.
    • Yellow bell peppers, guava, kale, kiwi, broccoli, strawberries, pummelo, grapefruit, lemon, clementine oranges, peas and papaya are all contain high levels of Vitamin C.
    • Maintains normal blood levels of calcium and phosphorus and aids in the absorption of them to form and maintain strong bones.
    • Promotes bone mineralization in concert with a number of other vitamins, minerals, and hormones.
    • Involved in maintaining heart rhythm.
    • Important in the prevention of many types of cancers including breast, colon and prostate.
    • Enhances the immune system and helps thyroid function.
    • Natural sunlight is needed to convert Vitamin D precursor cholesterols in the skin to its active form. Therefore, it is optimal to get 15 min of natural sunlight a day for proper conversion.  This just does not happen for the most of us so it is critical to get the proper amounts through oral intake.  Research shows that people living in the upper third of the continental US do not get enough exposure to sunlight in the winter months and most people are deficient in this vitamin.  Most people taking the RDA of vitamin D are still moderately to severely deficient in vitamin D.
    • Fatty fish, like tuna, mackerel and salmon, and cod liver oil are good animal sources of vitamin D. Portobello mushrooms are a great plant based option for Vitamin D.
    • Functions as an antioxidant to protect cell membrane and tissues.KaleBunchtied3
    • Helps maintain the circulatory system.
    • The human body does not make its own vitamin E—it must be taken from nutritional sources or as a dietary supplement.
    • Beneficial in helping prevent Alzheimer’s dementia.
    • Alpha-tocopherols help the body effectively use and store vitamin A and protects B-complex and vitamin C from oxidation reactions.
    • Mixed tocopherols include gamma, delta, and beta. These along with alpha tocopherols (the most abundant form) provide much more potent antioxidant protection than just alpha alone.  Also, recent science shows that all forms are needed by the body and the alpha form when taken alone (as is what is in most cheaper brands) displaces the gamma form causing a gamma deficiency.
    • You can find vitamin E in spinach, almonds, pumpkin seeds, swiss chard, turnip greens, kale, and hazelnuts.
  • Menaquinone – Vitamin K2 – is found naturally in organ meats, egg yolks, and dairy products.KaleBunchtied3

    • Clinically proven to provide benefits for bone health and cardiovascular health.
    • Powerful anti-oxidant
    • Helps regulate normal blood clotting, thus necessary in supporting body response to injury.
    • Emerging science indicates it might help joints and intestinal health.
    • Lack of vitamin K2 leads to decreased bone mineral density, a key factor in osteoporosis and an excess of calcium in the arterial wall, which increases the risk of heart disease. It involves both an increase in the bone-building process and a separate decrease in the bone-loss process.
    • Helps activate vitamin K-dependent proteins responsible for healthy tissues, like osteocalcin in bone, which is a protein required to bind calcium to the mineral matrix, thus strengthening the skeleton.
    • Potent inhibitor of arterial calcification to help ensure good circulation, and lowering the risk of vascular damage.
    • Helps clean calcium deposits from the arteries and deposits it in bones.
    • Green leafy vegetables are rich sources of Vitamin K, like: kale, spinach, mustard greens, beet greens, turnip greens, and swiss chard.

Z

  • broccoli

    • Included for its eye support effects.
    • A derivative of beta-carotene — a strong antioxidant and one of two yellow carotenoids found in the retina. It is thought to act as a filter and shield harmful blue light from the eye protecting against age-related macular degeneration — the leading cause of blindness in people over 65.
    • Shown to have superior antioxidant properties that neutralize the damaging substances in the eye that contribute to macular degeneration.
    • May increase macular pigment density, thus providing natural protection against macular degeneration.
    • Green leafy vegetables are rich sources of zeaxanthin, like: kale, spinach, mustard greens, beet greens, turnip greens, and swiss chard. You can also find zeaxanthin in: broccoli, zucchini, green peas and brussels sprouts.
  • pumpkin seed

    • Plays a part in the maintenance of epithelial tissue integrity through promoting cell growth.
    • Important to growth and maintenance or the reproductive organs.
    • Helps prevent acne and regulate the oil glands.
    • Promotes a healthy immune system and has a role in wound healing.
    • Allows taste acuity and smell.
    • Suppresses apoptosis (cell death) and protects against free radical damage during inflammatory responses.
    • In the case of diarrhea, the multiple functions of zinc help to maintain the integrity of the gut mucosa to reduce or prevent fluid loss.
    • Oysters, lean beef and lamb are all animal sources of zinc. Find zinc in these plant based options: spinach, pumpkin seeds, cashews, 100% cocoa, chickpeas, and white mushrooms.