Healing Nutrients
Nutrients from foods or supplements help prevent and manage disease by supporting immune function, reducing inflammation, protecting cells, and promoting overall health, lowering the risk of chronic conditions and aiding recovery.
Digestive System
Fiber. Fruits, vegetables, whole grains, legumes, nuts, and seeds.
Probiotics. Yogurt with live cultures, kefir, sauerkraut, kimchi, miso, kombucha.
Prebiotics. Garlic, onions, leeks, asparagus, bananas, oats, apples.
Magnesium. Leafy greens, almonds, pumpkin seeds, black beans, avocados.
Omega-3 Fatty Acids. Fatty fish, chia seeds, flax seeds, walnuts.
Glutamine (Amino Acid). Chicken, fish, cabbage, spinach, beans, dairy, bone broth.
Respiratory System
Vitamin C. Citrus fruits, bell peppers, kiwi, broccoli, strawberries.
Vitamin D. Sunshine, Fatty fish (salmon, mackerel), milk, eggs.
Omega-3 Fatty Acids. Salmon, sardines, chia seeds, flaxseeds, walnuts.
Magnesium. Leafy greens, pumpkin seeds, almonds, avocado, black beans.
Vitamin E. Sunflower seeds, almonds, spinach, hazelnuts, avocado.
Carotenoids. Carrots, sweet potatoes, kale, spinach, tomatoes, red bell peppers.
Zinc. Pumpkin seeds, oysters, beef, lentils, chickpeas, cashews.
Quercetin. Onions, apples, grapes.
Urogenital System
Water. Water, herbal teas, hydrating fruits/veggies (cucumber, watermelon).
Vitamin C. Citrus fruits, kiwi, strawberries, bell peppers, broccoli.
Zinc. Pumpkin seeds, oysters, beef, lentils, chickpeas, cashews.
Magnesium. Spinach, almonds, avocado, black beans, pumpkin seeds.
Omega-3 Fatty Acids. Fatty fish, chia seeds, flaxseeds, walnuts.
Selenium. Brazil nuts, tuna, sardines, eggs, sunflower seeds.
Cranberry Polyphenols. Cranberry juice or supplements, dried cranberries.
Vitamin D. Sunshine, Fatty fish (salmon, mackerel), milk, eggs.
Nervous System
Omega-3 Fatty Acids. Salmon, sardines, mackerel, flaxseeds, chia seeds, walnuts.
Vitamin B1. Whole grains, legumes, bananas, eggs, leafy greens, salmon, beef.
Vitamin B6. Chickpeas, turkey, bananas, potatoes.
Vitamin B12. Clams, beef liver, fish like salmon and trout, red meat, milk, yogurt.
Magnesium. Pumpkin seeds, almonds, spinach, dark chocolate, avocados.
Vitamin D. Sunshine, Fatty fish (salmon, mackerel), milk, eggs.
Selenium. Brazil nuts, tuna, sardines, eggs, sunflower seeds, mushrooms.
Quercetin. Onions, apples, berries, grapes, broccoli, kale.
Choline. Egg yolks, beef liver, salmon, chicken, soybeans, Brussels sprouts.
Polyphenols. Berries, dark chocolate, green tea, olive oil, nuts.
Cardiovascular System
Omega-3 Fatty Acids. Fatty fish, chia seeds, flaxseeds, walnuts.
Magnesium. Spinach, almonds, avocado, black beans, pumpkin seeds.
Potassium. Bananas, sweet potatoes, beans, lentils, spinach, tomatoes, oranges.
CoQ10. Fatty fish, organ meats (liver, heart), spinach, broccoli, whole grains.
Fiber. Oats, apples, beans, lentils, flaxseeds, chia seeds, whole grains.
Vitamin K2. Natto (fermented soy), hard cheeses, egg yolks, chicken, sauerkraut.
Vitamin D. Sunshine, Fatty fish (salmon, mackerel), milk, eggs.
Polyphenols. Berries, dark chocolate, green tea, olive oil, nuts.
L-Arginine. Turkey, pumpkin seeds, soybeans.
Endocrine System
Iodine. Seaweed, iodized salt, dairy, eggs, shrimp, cod.
Selenium. Brazil nuts, tuna, sardines, eggs, sunflower seeds, mushrooms.
Zinc. Pumpkin seeds, oysters, beef, lentils, chickpeas, cashews.
Magnesium. Spinach, almonds, avocado, black beans, pumpkin seeds.
Vitamin D. Sunshine, Fatty fish (salmon, mackerel), milk, eggs.
Vitamin B6. Chickpeas, turkey, bananas, potatoes.
Vitamin B12. Clams, beef liver, fish like salmon and trout, red meat, milk, yogurt.
Folate. Leafy greens, beans, lentils, asparagus.
Omega-3 Fatty Acids. Fatty fish, chia seeds, flaxseeds, walnuts.
Chromium. broccoli, whole grains.
Ashwagandha (supplement)
Immune System
Vitamin C. Citrus fruits, kiwi, strawberries, bell peppers, broccoli.
Vitamin D. Sunshine, Fatty fish (salmon, mackerel), milk, eggs.
Zinc. Pumpkin seeds, oysters, beef, lentils, chickpeas, cashews.
Selenium. Brazil nuts, tuna, sardines, eggs, sunflower seeds, mushrooms.
Iron. Red meat, lentils, beans, spinach, pumpkin seeds.
Vitamin A. Carrots, sweet potatoes, spinach, liver, apricots.
Probiotics. Yogurt with live cultures, kefir, sauerkraut, kimchi, miso, kombucha
Prebiotics. Garlic, onions, leeks, asparagus, bananas, oats, apples.
Polyphenols. Berries, green tea, dark chocolate, olive oil, red grapes.
Protein. Lean meats, fish, eggs, Greek yogurt, legumes, quinoa, tofu.
Musculoskeletal System
Calcium. Dairy, plant milks, leafy greens (kale, bok choy), almonds, sardines.
Vitamin D. Sunshine, Fatty fish (salmon, mackerel), milk, eggs.
Magnesium. Spinach, almonds, avocado, black beans, pumpkin seeds.
Protein. Lean meats, fish, eggs, Greek yogurt, legumes, quinoa, tofu.
Collagen. bone broth, chicken skin, fish skin, collagen supplements
Vitamin C. Citrus fruits, kiwi, strawberries, bell peppers, broccoli.
Vitamin K2. Natto (fermented soy), hard cheeses, egg yolks, chicken, sauerkraut.
Omega-3 Fatty Acids. Fatty fish, chia seeds, flaxseeds, walnuts.
Boron. Prunes, almonds, raisins.
Vitamin B12. Clams, beef liver, fish like salmon and trout, red meat, milk, yogurt.
Sensory System
Vitamin A. Carrots, sweet potatoes, spinach, liver, apricots.
Omega-3 Fatty Acids. Fatty fish, chia seeds, flaxseeds, walnuts.
Zinc. Pumpkin seeds, oysters, beef, lentils, chickpeas, cashews.
Vitamin C. Citrus fruits, kiwi, strawberries, bell peppers, broccoli.
Vitamin E. Sunflower seeds, almonds, spinach, hazelnuts, avocado.
Vitamin B1. Whole grains, pork, legumes.
Vitamin B6. Chickpeas, turkey, bananas, potatoes
Vitamin B12. Clams, beef liver, fish like salmon and trout, red meat, milk, yogurt.
Magnesium. Spinach, almonds, avocado, black beans, pumpkin seeds.
Lutein. Kale. Spinach, broccoli, corn, peas, and eggs.
Zeaxanthin. Corn, orange bell peppers, goji berries, spinach, kale, and eggs.
Alpha-lipoic acid. Spinach, broccoli, tomatoes, Brussels sprouts, peas, liver/kidney.
Important: This content is for educational purposes only and should not be considered medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before starting any new herbs, supplements, or nutrients.