#1 Omega 3 Fatty Acids – Flax Seeds, Chia Seeds, Leafy Greens, Red & Black Currants, Walnuts, Salmon, Sardines, Mackerel. *Flaxseeds by far the richest source of ALA
#2 Turmeric Root & Curry Spice – Be sure to consume with black pepper, which contains piperine and increases absorption by 2000% and a fat like avocado, nut butters, nuts, or fish.
#3 Flavonoids – Found in fruits, vegetables, grains, bark, roots, stems, flowers, tea, and wine. Top 10 = berries specifically blackberries, blueberries, razzberries, and cherries, red cabbage, onions, kale, parsley, tea specifically black, green, and oolong tea, red wine in moderation, dark chocolate, but only ones that have been tested for cadmium and lead levels, citrus fruits like oranges, grapefruit, tangerines, lemons, and limes, and soybeans which include edamame, tofu, and tempeh.
#4 Vitamin B Complex – Milk, cheese, eggs, liver, kidney, chicken, red meat, shellfish like oysters and clams, fish such as tuna, mackerel, salmon, dark green veggies like spinach, kale, beets, avocados, potatoes, beans like kidney beans, nuts and seeds, citrus fruits, banana, watermelon, wheat germ, and nutritional yeast. If you supplement, take a methylated form of B Complex.
#5 Vitamin D – Fish with the highest amount of vitamin D include Salmon, Mackerel, and Sardines as well as Cod liver. THE SUN, don’t forget the sun. Mushrooms also contain vitamin D specifically Portabella.
#6 Vitamin E – Seeds, Nuts, and some vegetables. Top 10 Foods: Sunflower seeds (#1), almonds, peanuts, some oils like wheat germ, rice bran, grapeseed and safflower, avocados, spinach, swiss chard, butternut squash, beet greens, and trout.
#7 Choline – Liver has the most amount of Choline. Egg Yolks, beef, chicken breast, fish, broccoli and other cruciferous vegetables, soy, and dairy.
#2 Turmeric Root & Curry Spice – Be sure to consume with black pepper, which contains piperine and increases absorption by 2000% and a fat like avocado, nut butters, nuts, or fish.
#3 Flavonoids – Found in fruits, vegetables, grains, bark, roots, stems, flowers, tea, and wine. Top 10 = berries specifically blackberries, blueberries, razzberries, and cherries, red cabbage, onions, kale, parsley, tea specifically black, green, and oolong tea, red wine in moderation, dark chocolate, but only ones that have been tested for cadmium and lead levels, citrus fruits like oranges, grapefruit, tangerines, lemons, and limes, and soybeans which include edamame, tofu, and tempeh.
#4 Vitamin B Complex – Milk, cheese, eggs, liver, kidney, chicken, red meat, shellfish like oysters and clams, fish such as tuna, mackerel, salmon, dark green veggies like spinach, kale, beets, avocados, potatoes, beans like kidney beans, nuts and seeds, citrus fruits, banana, watermelon, wheat germ, and nutritional yeast. If you supplement, take a methylated form of B Complex.
#5 Vitamin D – Fish with the highest amount of vitamin D include Salmon, Mackerel, and Sardines as well as Cod liver. THE SUN, don’t forget the sun. Mushrooms also contain vitamin D specifically Portabella.
#6 Vitamin E – Seeds, Nuts, and some vegetables. Top 10 Foods: Sunflower seeds (#1), almonds, peanuts, some oils like wheat germ, rice bran, grapeseed and safflower, avocados, spinach, swiss chard, butternut squash, beet greens, and trout.
#7 Choline – Liver has the most amount of Choline. Egg Yolks, beef, chicken breast, fish, broccoli and other cruciferous vegetables, soy, and dairy.
