Meals
Recommend to select 1 bullet per nutrition category regularly
Vitamin A
- Halibut, Swordfish, Bluefin Tuna, Mackerel & Sockeye salmon
- Sweet Potato (w/ skin)
- Carrots (raw)
- Squash
Vitamin B
- Brown Rice, Millet, Teff (B1, B3, B5 & B6)
- Legumes (B1, B6, B7, B9)
- Fish (B1, B2, B3, B5, B6, B7, B12)
- Flax Seeds (B1)
- Green Peas (B1, B2, B3, B6, B9)
- Asparagus (B1, B2, B9)
- Eggs (B2, B5, B7, B12)
- Beef (B2, B3, B6, B12)
- Chicken (B2, B3, B5, B6)
- Avocado (B2, B3, B5, B6, B9)
- Mushroom (B2, B3, B5, B7)
Vitamin C
- Fruits: Cherry, Citrus, Strawberries, Pineapple, Papaya, Guava, Cantaloupe, Mango
- Broccoli
- Cauliflower
- Bell Pepper
- Brussels sprouts
- Cabbage
- Tomato
- Turnip
Vitamin D
- Go outside: 20-60 min sun per day (cloudy & sunny days)
- Fish: Trout, Salmon, Sardines, Tuna, Herring
Vitamin E
- Sunflower Seeds
- Almonds
- Wheat Germ Oil (Cold Pressed)
Vitamin K
- Leafy green (Spinach, Kale, Collard Greens, Swiss chard, Beet Greens)
- Broccoli
- Brussels sprouts
- Fruits: Kiwi, Blueberries
Protein
- Leafy green (Spinach, Kale, Collard Greens, Swiss chard, Beet Greens)
- Broccoli
- Brussels sprouts
- Fruits: Kiwi, Blueberries