sign in sign up
<<
Home , Cod liver oil

FOODS HIGH IN ESSENTIAL NUTRIENTS:

PROTEIN: A: • Egg yolk Meats - Complete protein source • Fish - e.g. liver oil • Chilli # consider the DIGESTION of these - • Animal liver (consider organic - • Mussels are you digesting these proteins liver = high toxin) • Oysters sufficiently? Grass-fed better • Egg yolk (grass fed) • Anchovies nutritional/ profile • (grass fed/organic) • Broccoli (raw) • Parsley Fish & - Complete protein CAROTENES (Vit A Pre-cursor) • (whole) • foods source & high in minerals # avoid • Carrots • Chicken, meat & fish large fish species - e.g. swordfish, • Tomatoes • Legumes flake & tuna (heavy metals) • Cantaloupe/Rockmelon • Apricots Cheeses & Dairy - # consider impact • Mangoes FACT - EXCESS RIBOFLAVIN IS THE B VITAMIN THAT TURNS YOUR on digestion (constipating/ • Pumpkin WEE YELLOW AFTER TAKING A B sensitivities/inflammatory/ lactose). • Sweet potato SUPPLEMENT! This is not cause for Source goat/sheep product (natural • Peaches concern. A2) or pure A2 milk/yoghurts - more • Spinach ricotta, feta, kefir, natural yoghurt. • Basil/Chives/Parsley • Chilli VITAMIN B3 (Niacin) Eggs - 'The Perfect Protein'. NOTE THAT THESE ARE ALL • Brown rice (organic) & rice bran # consider; can cause sensitivities in MOSTLY RED & ORANGE • Red meat some people. Buy grass fed chicken • Liver & Kidney (organic) FOODS… eggs - better fat/nutritional profile. • Chicken • Salmon/Sardines/Anchovies Protein Powder - whey (avoid if VITAMIN B1 (Thiamine) • Fish fish dairy issues), hemp protein (good for • Animal liver & kidney (organic) • Chilli nervous system & vegans), • • Passionfruit Hydrolysed Collagen Protein (HCP) • Sunflower seeds • Sesame seeds (tahini) dairy-free & easily absorbed but • Sesame seeds (tahini) • Sunflower seeds (organic) sourced from bovine (not suitable for • Buckwheat • Coffee (not instant!) & tea vegan/veg). # consider additives, • Wheat bran (gluten) sweeteners & fillers in protein • Oats DEFICIENCY OF THIS VITAMIN powders. Many can cause digestive • CAN LEAD TO THE 'Ds' - upset. • Mustard Dermatitis, diarrhoea, dementia

Legumes - lentils, beans, peas - WATER SOLUBLE & HEAT these are high fibre sources but SENSITIVE. Alcohol, sulfites, VITAMIN B5 () should be mixed with wholegrain/ chlorine & soft-drink/refined carbs nuts/seeds to provide COMPLETE • Lamb & Chicken Liver can lead to deficiency. • Rice bran/Brown rice protein (i.e. all amino acids) # • Cheese - camembert/brie consider soaking these overnight &/ VITAMIN B2 (Riboflavin) • Egg yolk or sprouting before cooking to • Cheese - good quality cheddar • Pork increase digestion. & parmesan • Cashews • Fresh wheat germ (gluten) • Dried coconut Nuts/Seeds - same as above - mix • Whole grains - BROWN & • & Salmon with other veg protein sources & minimal processing • Stir fried Mushrooms soak/sprout for better absorption. These will also provide essential minerals and healthy to satisfy hunger. © 2018 Sorcery Resources FOODS HIGH IN ESSENTIAL NUTRIENTS:

VITAMIN B5 (continued) VITAMIN B9 () There is an increased need of this • Chicken & lamb liver • Blackberries/Blueberries vitamin if - taking the • Leafy green vegetables, herbs • Banana contraceptive pill, are diabetic, etc • Guava drink alcohol, have inflammatory • Parsley • Red chillies bowel disease/digestive issues. • Oranges & Limes • Red capsicum Vitamin B5 is very important for • Raw Cacao Powder • Parsley adrenal health - during times of • Chickpea flour • Watercress stress. • Raw • Cabbage • Sesame seeds (tahini) • Strawberries NOTE: Diet high in processed/ • Spinach • Papaya canned foods will be low in B5. • Chives • Cantaloupe • Cabbage • Citrus fruits VITAMIN B6 (Pyridoxine) • Watercress • Broccoli • Bean sprouts • Bussels Sprouts • Kangaroo meat • Broccoli & Cauliflower • Green capsicum • Chicken & lean Turkey • Bok choy • Cauliflower • Salmon • Avocado • Kohlrabi • Eggplant • Silverbeet/Chard • Mushrooms • Snow peas • Asparagus • Cherries • Sunflower seeds (organic) • Whole grains (brown) • Rose hips • Pistachio nuts • Kiwi fruit • Potatoes BIOAVAILABILITY OF FOLATE IN • Chives • Banana • Avocado FOOD IS ONLY AROUND 50%. • Asparagus IT IS WATER SOLUBLE AND EASILY • Green leafy veggies LEACHES OUT OF FOOD DURING • Zucchini LEVELS IN THE BODY CAN BE COOKING/PROCESSING. Lightly • Ripe tomatoes DECREASED BY CAFFEINE & steam & include some raw sources ALCOHOL CONSUMPTION. of leafy greens. VITAMIN C IS EASILY DESTROYED BY EXPOSURE TO HEAT, LIGHT, & ARE AIR, WATER & ALKALINE REQUIRED FOR B6 TO BE BIOTIN SOLUTIONS. IT DETERIORATES METABOLISED. • Brown rice/Rice bran RAPIDLY DURING STORAGE & • Almonds FOOD PREP. VITAMIN B12 • Hazelnuts • Pistachios • Chicken & Turkey PICKLED (acidic) • Sunflower seeds (organic) • Sardines PREPARATIONS OF THE ABOVE • Scallops • Mushrooms FOODS (e.g. sauerkraut) RETAIN • Broccoli • Snapper • Pork, chicken & turkey HIGH AMOUNTS OF VITAMIN C • Mussels & Oysters CONTENT. • Eggs • Eggs • Legumes • Cheese - camembert & brie EAT RAW, FRESH VITAMIN C • & Lamb SOURCES THROUGHOUT DAY. BIOTIN LEVELS IN THE BODY ARE DEPENDANT ON GOOD NOTE: B12 is only made by micro- MAGNESIUM LEVELS. MANY organisms and sufficient food FOOD SOURCES OF BIOTIN ALSO sources are from only from animal products. Poor digestive health CONTAIN MAGNESIUM! can dramatically impact B12 status.

© 2018 Sorcery Resources FOODS HIGH IN ESSENTIAL NUTRIENTS:

CALCIUM: : MAGNESIUM: • Dairy products (although • Cacao raw • Red meat depends on processing) • Whole grains • Pork, chicken, turkey • Natural yoghurt/kefir • Legumes • Almonds, brazil, cashews • Figs • Tahini • Hazelnuts, pecans • Egg yolks • Nuts & seeds • Sesame seeds (tahini) • Canned fish WITH bones VEGETARIAN DIETS ARE • Sunflower seeds (organic) • Snapper, cod, shellfish, prawns TYPICALLY HIGHER IN COPPER. • Cacao raw • Bok choy • Passionfruit • Chinese cabbage : • Banana • Cauliflower • Blackberries • Sea salt/Celtic sea salt • Kale/collard greens • Raspberries • Cacao (raw) • Water cress • Legumes • Milk - depends on processing - • Sesame seeds (tahini) this can deplete significantly • Shallots • Sunflower seeds (organic) • Spinach • Fish & shellfish • Brazil nuts • Parsley • Egg yolk (dependent on • Almonds • Leafy green veggies chicken's diet) • Cinnamon • IODINE IN DIET IS HIGHLY • Basil, chives & parsley DEPENDENT ON SOIL LEVELS AND INCREASED NEED FOR MAGNESIUM WHEN YOU ARE FOOD MANUFACTURING. SEA DIETARY SALT & UNDER STRESS. NEEDED TO CALM SOURCES MAY BE BETTER BUT (soft-drinks) CAN INCREASE THE NERVOUS SYSTEM & FOR CAN CONTAIN OTHER BEING EXCRETED FROM NEUROTRANSMITTER CONTAMINANTS (e.g. heavy THE BODY - LEADING TO metals) PRODUCTION. DEFICIENCY.

IRON: ZINC: LEVELS ALSO NEED TO • Red meats (HEME) • Oysters BE SUFFICIENT FOR CALCIUM TO • Red meats (if digested properly) • Almonds, cashews, hazelnuts BE ABSORBED BY THE BODY. • Chicken, turkey, duck • Sesame seeds (tahini) • Nuts - brazil, , pepitas, • Eggs : sunflower, chestnuts, cashews, • Oysters (HEME) • White fish & shellfish • Fish (HEME) Mussels (HEME) pecans, walnuts (depends on • Parsley (fresh) soil levels of zinc) • Parsley • Olives • Cheese - esp. hard yellow & • Coriander - fresh • Cheese blue vein • Watercress • Egg Yolks • Eggs • Spinach, silverbeet, chard • Organ meats • Basil - fresh • Sesame seeds (tahini) • Poultry • Garlic • Miso • Broccoli • Green peas • Tempeh • Whole grains (brown) • Parsley - fresh • Legumes (make sure to soak • Thyme • Broad beans & Butter beans and sprout these!) • Mushrooms • • Spinach • • Mushrooms THERE ARE TWO FORMS OF IMPORTANT FOR METABOLISM ZINC IS NEEDED FOR IN FOOD - HEME: from meats that OF MACROS & INSULIN HYDROCHLORIC ACID are highly absorbable, & NON- FUNCTION. IF THERE ARE BLOOD PRODUCTION IN THE STOMACH. HEME: from plants and less SUGAR ISSUES - CHROMIUM bioavailable. VITAMIN C can help IF ZINC IS LOW, DIGESTION SHOULD BE BOOSTED. SUFFERS. THIS CAN RESULT IN boost iron absorption e.g a LESS ZINC ABSORBED FROM squeeze of lemon juice on steak FOOD… © 2018 Sorcery Resources FOODS HIGH IN ESSENTIAL NUTRIENTS:

VITAMIN D (Fat Soluble): (Fat Soluble): ESSENTIAL FATTY ACIDS: • Herring - pickled • Kale • Sardines • Silverbeet, chard, spinach OMEGA 6: • Calamari • Broccoli • Sesame (tahini) • Cod liver oil • Parsley • Pine nuts • Cheese & Dairy • Brazil nuts & other seeds/nuts - • Egg yolk (free-range) VITAMIN K NEEDS DIETARY FATS pumpkin seeds TO BE ABSORBED. • Hemp seeds, oil & protein ONLY SMALL AMOUNTS VITAMIN K CAN ALSO BE powder AVAILABLE IN FOOD - MAIN MANUFACTURED IN THE GUT IF • Evening primrose oil SOURCE SHOULD BE SUNSHINE! YOUR DIGESTIVE SYSTEM/ MICROFLORA IS SUFFICIENT. OMEGA 3: (Fat Soluble): • Fish - Oily fish (DHA/EPA) • Wheat germ BIOFLAVONOIDS: • Flaxseeds/ oil & meal • Sesame seeds (tahini) • Fresh fruits • Walnuts • (cold pressed) • Fresh vegetables • Hemp seeds/powder • Egg yolk (grass fed) • Fresh herbs • Chia seeds • Almonds • Teas - green and herbal • Purslane • Sunflower seeds • Red wine (try to source • Eggs (if grass fed chickens) • Olives preservative free wines) • Natto • Avocado • Cacao • Whole grains (brown) • Blue/black berries OMEGA 7: • Walnuts • Garlic • Butter (grass fed organic) • Onion • Sea Buckthorn • Cold pressed flaxseed oil/bran • Brassica veggies —- broccoli, cauliflower, Brussels, cabbage, OMEGA 9: SENSITIVE TO EXPOSURE TO AIR kale, bok choy • Olive oil & OXYGEN. NEED DIETARY FAT TO • Avocado ABSORB PROPERLY. AIM TO EAT A RAINBOW OF • Almond butter MAY BE LOW IF YOU HAVE FAT DIFFERENT COLOURED FRESH • Macadamia nuts MALABSORPTION/DIGESTIVE FRUIT & VEG EACH DAY! ISSUES e.g. GALLBLADDER NEED A GOOD BALANCE OF DIFFERENT OMEGAS - GENERALLY, MODERN DIET IS HIGH IN OMEGA 6 AND NEEDS MORE OMEGA 3 & 9 WHILE ALSO REDUCING PROCESSED VEGETABLE IN PROCESSED FOODS - e.g. Canola, , sunflower oil

© 2018 Sorcery Resources