Nutrition is Important

The foods you eat provide the energy your body needs to function. Just like you need to put fuel in your car or recharge your cell phone battery, your body needs to be fed energy-providing foods every day.   Following is a list of common foods and nutrients your body can draw from them.   If you are interested in why these compounds are good for you, send me an email and I’ll send you a article describing their uses in your body.

Beef – Zinc, Iron, Fat, Protein, and Vitamin B

Chicken – Protein, Vitamin B, Fat

Pork- iron, magnesium, phosphorous, zinc, thiamin, riboflavin, niacin, vitamin B12 and B6

White Fish (Cod, Tilapia) –Protein, Omega 3

Red Fish (Tuna, Salmon)- Protein, Omega 3

Lamb – Protein

Shellfish – Omega 3, Protein

Strawberries -Potassium, Folate, B-vitamins, Omega-3 fatty acids , Vitamin K, Magnesium, Copper

Orange – Vitamin C, folic acid, potassium, Phosphorus, Magnesium, Calcium, Iron, Manganese, Copper and Zinc, Vitamin A, Vitamin B1, Vitamin B2, Niacin, Folate, Vitamin B6 and Vitamin E.

Cantaloupe – Vitamins A and C, potassium

Bananas – Potassium, vitamin A, B vitamins, Folic Acid, vitamin C, Calcium, Magnesium

Apples – Fiber, Potassium, Calcium, Phosphorus, Magnesium, iron, manganese, copper, zinc, Vitamin A, Vitamin C, Folate, Vitamin E

Watermelon – vitamin C and vitamin A, potassium

Peaches – potassium, calcium, magnesium, vitamin a, vitamin c, folate

Lemon – vitamin C, vitamin B6, folic acid, potassium, limonene, and flavonoids

Lime – vitamin C, folic acid, vitamin B6, potassium, flavonoids, and limonene

Lettuce (Spinach, Iceberg) – chlorophyll and vitamin K

Mango – vitamin C, carotenes, copper, B vitamins, fiber, potassium, magnesium, and vitamin E

Nuts – vitamin E

Tomato – vitamin A, vitamin C

Green peppers – vitamin B6, C, and K, beta-carotene, thiamine, and folic acid

Zucchini – folate, potassium, vitamin A, vitamin C,

Squash – vitamins B1 and C, folic acid, pantothenic acid, fiber, and potassium

Green beans – protein, fiber, folic acid, iron, phosphorus, magnesium, manganesese, and potassium

Peas – protein, B vitamins, magnesium, phosphorus, manganese, iron, and potassium

Corn – vitamin B1, B5, C, E, folic acid, magnesium and phosphorus

Pumpkin – vitamins B1 and C, folic acid, pantothenic acid, fiber, and potassium

Pineapple – vitamin C, manganese, vitamin B1, fiber, vitamin B6, copper, and magnesium

Grapes – manganese, thiamin, vitamin B6, riboflavin, vitamin C, and potassium

Radishes – vitamin C

Potatoes – fiber, potassium and vitamin C

Onion – vitamins B6 and C, chromium, biotin, and fiber

Mushrooms – phytochemicals, copper, potassium, zinc, and selenium, b vitamins

Blueberries -soluble fiber, insoluble fiber (such as pectin), vitamin C, manganese, and riboflavin

Cranberries – vitamin C, soluble fiber, insoluble fiber, manganese and copper.

Celery – vitamin C, fiber, folic acid, potassium, vitamins B1 and B6, vitamin B2 and calcium.

Cauliflower – vitamin C, potassium, fiber, phosphorus, and B vitamins

Carrots – vitamin A, fiber, vitamin K, and biotin. They are a good source of vitamins B6 and C, potassium, and thiamine.

Broccoli – Beta-Carotine, Vitamin C

Cucumber- vitamins A, C, and folic acid

Turnips -vitamin C, fiber, folic acid, copper, thiamine, potassium, niacin, magnesium, vitamin B6 and E, folic acid, and riboflavin.

Brussels sprouts – folic acid, vitamins C and K, and also beta carotene

Eggplant – Fiber, vitamins B1, B6, potassium, copper, magnesium, phosphorus, niacin, and folic acid.

Pears – Fiber, Potassium, Vitamin C