Anthocyanin: a plant-base, water soluble pigment (flavonoid) that gives fruit, vegetables, grain and beans their dark purple, red, blue or black color. Known as a powerful antioxidant, capable of reducing inflammation throughout the body, thus acting as a preventative mechanism from disease progression, such as that of high blood sugar, mascular degeneration and glaucoma. Particularly effective at reducing inflammation of the colon, thus acting as a preventative mechanism from colon cancer and Inflammatory Bowel Disease (IBD). May also improve cognitive function.

Food source(s): bilberry, black beans, black rice, blackcurrant, blood orange, pomegranate, red cabbage

Beta Cryptoxanthin: A yellow/brown carotenoid called xanthophyll. Unlike other xanthophylls which cannot convert to retinol, beta cryptoxanthin does. May be a more powerful precursor to retinol than beta- carotene.

Food source(s): Japanese persimmon, papaya, paprika,  pepper (red and cayenne), rose hip, tangerine, winter butternut squash

Biotin: a.k.a. vitamin H or vitamin B7. A B-vitamin that helps with insulin production, keeps skin moist. Helps convert food into metabolic energy. Depleted by raw egg white.  A lack of causes dry skin and brittle nails.

Food source(s): beef liver*, chicken liver*, crimini mushrooms, egg yolk*, pork liver*, sunflower seeds*

Boron: may help optimize testosterone, reduce arthritis (all forms), reduce menstrual cramps and detoxify excess fluoride.

Food source(s): apple, avocado*, celery,  peach, raisins*

Calcium: maintains proper blood pH, blood clotting; increases white blood cell production, strengthens bone and teeth, regulates muscular contraction, including normal heart rhythm. Needed for proper nerve and hormonal function.

Food source(s): parmesan cheese*, sardines, sesame seeds*

Choline: may protect brain function when turned into acetylcholine in the body. May also reduce fatty liver.

Food source(s): beef liver*, egg (especially) yolks*, scallops*

Chromium: needed to control blood glucose — helping to drive glucose into cells more efficiently after meals. Improves appetite while decreasing cravings.

Food source(s): broccoli*, oats

Coenzyme Q10: Ubiquinol accounts for 90% of the CoQ10 in the blood and is most absorbable. Stored in the mitochondria and generate energy within cells. Gives heart more vigor.

Food source(s): beef heart and liver*, chicken heart and liver*, extra virgin olive oil, herring heart*, mackerel heart, pork heart*

Copper: uses glucose to generates energy within the cells, while simultaneously clearing cellular exhaust. Helps make red blood cells, absorb iron and oxygen properly and protects cellular DNA.

Food source(s): beef liver*, cashews*, durian, oats, oysters, sesame seeds*, shiitake mushrooms, sunflower seeds*

Fiber: indigestible carbohydrates that cannot be broken down into sugar. Is divided into soluble (dissolves in water) and insoluble (does not dissolve in water). Fermented by good bacteria (gut flora) as a source of prebiotics.

Food source(s): adzuki beans, black beans, guava

Folate: may reduce radiation damage, repairs DNA, protects fetus of pregnant women. Deficiency impairs red blood cell production. May be depleted by certain medications. Avoid “folic acid”, which is a toxic, synthetic blend.

Food source(s): adzuki beans, asparagus, beef liver*, black beans (avoid canned beans), taro. [Note: durian, green peas, papaya and sunflower seeds have a decent amount.]

Iodine: helps with thyroid function along with selenium. Balances estrogen and reduces cysts. Impeded by certain medications.

Food source(s): cod, sea kelp, scallops*

Iron: helps make hemoglobin in red blood cells. Carriers oxygen from blood to tissues throughout the body. Involved in creating ATP in the mitochondria of cells.

Food source(s): beef liver*, black beans, olives*, sesame seeds*

Lycopene: a non-pro-vitamin A carotenoid and powerful antioxidant when found in natural food sources. Being investigated by cancer researchers, particularly useful for prostate cancer.

Food source(s): cooked tomatoes,  dragon fruit, guavas, papaya, watermelon

Magnesium: Regulates calcium, helps keep potassium within the cells, needed to produce ATP, stabilizes blood pressure, increases insulin sensitivity, relaxes muscles (including heart muscle), may help combat depression, improves bone health, sleep and PMS symptoms.

Food source(s): black beans, oats, sesame seeds*, pumpkin seeds*

Manganese: serves as a component of the powerful antioxidant superoxide dismutase a.k.a. manganese SOD — one of the SOD antioxidants found in the body.

Food source(s): adzuki beans, ceylon cinnamon, cloves, durian, green peas, oats, persimmons*, pineapple*, rye, sunflower seeds*

Melatonin: perhaps the most powerful antioxidant found in the mitochondria of cells. Helps regulate sleep cycle. Uses Coenzyme A to make ATP.

Food source(s): bananas*, Montmorency/tart cherry, oats, pistachios*. [Note: can be sourced from wild chaga]

Molybdenum: makes sulfur less toxic, converting sulfite into sulfate. Helps with proper uric acid level and production.

Food source(s): black beans, durian, oats, sesame seeds*

Niacin: a.k.a. vitamin B3. Turns dietary food into literal energy, sourced through enzymatic processes (NAD, NADH). Enables sustained energy and DNA repair.

Food source(s): lamb*, sardine, tuna [light/skipjack]

Pantothenic acid: a.k.a. vitamin B5, helps a large number of enzymes to function in the body. Loved by the adrenal glands. Helps make hormones, including both stress and sex hormones, and the very powerful hormone called melatonin. Helps make vitamin D. Uses a powerful molecule called Coenzyme A to internally burn food as a source of energy. Helps with the proper storage of fat. Maintains healthy digestion. Stores sugar in the liver as glycogen, for slow release. May reduce acne. Maintains proper nerve function. Helps with vitamin B2 (riboflavin) absorption.

Food source(s): avocado*, beef liver*, chicken liver*, Shiitake mushroom, sunflower seeds*

Phosphorus: a major component of ATP. Gives the body a burst of energy. Works synergistically with calcium and magnesium. The B vitamins need phosphorus (phosphate group) to be activated.

Food source(s): cod, oats, pumpkin seeds*, sardine, scallops*

Potassium: opens/widens blood vessel walls, improves blood pressure and helps prevent strokes. Improves kidney function. Balances minerals — particularly by removing excess sodium from the blood.

Food source(s): adzuki beans, avocado*, banana*, black garlic, bok choy*, crimini mushrooms, coconut water, durian, guava, lotus root, pomegranate, rutabaga, sweet potato*, taro, winter squash, yam*

Protein: needed to make enzymes throughout the body. Also needed for hormone production.

Food source(s): adzuki beans, black beans, cod, lamb*, sardine, scallops*, taro, tuna [light/skipjack]

Riboflavin: a.k.a. vitamin B2. Helps in making red blood cells. Protects the liver from damage — reduces excess ammonia. Maintains normal homocysteine. Converts oxidized glutathione into reduced glutathione. Increases iron and zinc absorption. Oxygenates and provide proper tissue growth and repair from damage. Protects the mucus membrane of the digestive system. Needed by vitamin B6, folate and vitamin B12 to work properly.

Food source(s): asparagus, broccoli*, crimini mushrooms, eggs*, green peas

Selenium: works with iodine for proper thyroid function — helping to transform the less active thyroid hormone T4 into the more active T3 form. Plays a role in detoxification and protection against oxidative stress — in boosting glutathione and in turning hydrogen peroxide into water. Detoxifies Mercury.

Food source(s): crimini mushrooms, lamb*, mussels, oats, sardine, scallops*, sesame seeds*, sunflower seeds*, tuna [light/skipjack], turkey

Sulfur: takes toxins out of cells while simultaneously allowing nutrients to enter. Helps maintain protein’s 3 dimensional structure. Deficiency could lead to reduced protein synthesis with cysteine and methionine, that is used to make proteins.

Food source(s): kale*, leeks, red cabbage

Thiamine: a.k.a. vitamin B1. Creates energy from glucose in food. Regulates and stabilizes how sugar is metabolized — can increase insulin sensitivity and reduce insulin resistance. Supports nerves of the digestive system,  preventing constipation.  Supports brain cells and brain function. Is easily depleted by processed foods and excess alcohol.

Food source(s): asparagus, black beans, durian, green peas, oats, pork*, sesame seeds*, sunflower seeds*

Zeaxanthin: a xanthophyll carotenoid good for eye health — in the prevention of mascular degeneration. Selectively concentrated in the retina of the eye. Zeaxanthin and lutein are the only 2 known dietary carotenoids that accumulate in the retina, and may help filter out [toxic] blue light.

Food source(s): basil, green peas, kale*, parsley (raw), pistachios*, romaine lettuce, watercress, winter squash

Zinc: helps build the immune system, thus reducing duration or frequency of illnesses, helps heal leaky gut, skin conditions and optimizes testosterone levels.

Food source(s): asparagus, beef liver*, lamb*, oats, oysters, scallops*, sesame seeds*

Vitamins A: a group of compounds: (i) Carotenoids, such as alpha carotene, beta carotene, beta cryptoxanthin, found in plants. (ii) Retinoids, such as retinol, the active form of vitamin A, is found in animals. Needed for eye health, including night blindness. Needed for skin health. Acts as a hormone in its retinoic acid form and boosts immune function, fights infection and clears unwanted mucus and bacteria. Is an interest to cancer researchers. [Avoid supplements stating, “retinyl palmitate”, which is a toxic storage form sold on the market.]

Food source(s): beef liver*, bok choy*, carrots*, kale*, persimmons*, romaine lettuce, saan choy*, sweet potato*, winter squash

Vitamin B: See: thiamine, riboflavin,  niacin, pantothenic acid, vitamin B6, folate, biotin and vitamin B12.

Food source(s): bee pollen, brewer’s yeast

Vitamin B6: a group of compounds (pyridoxine, pyridoxal, and pyridoxamine) needed for red blood cell production. A deficiency can cause a rare anemia called sideroblastic anemia.  Balances both histamine and homocysteine levels. Alleviates edema. Helps with the production of neurotransmitters.  Reduces PMS symptoms and depression, partially because it increases magnesium absorption.

Warning: avoid vitamin B6 in pyridoxine [HCI] 5′-phosphate form, which is the form found in many multivitamins. This form can actually deplete the true bioavailability of vitamin B6! Pyridoxal 5′-phosphate (P5P) is believed to have the highest biological activity compatible to the human body.

Food source(s): banana*, bell pepper,  black garlic,  bok choy*, red cabbage, durian,  potato*, tuna [light/skipjack], winter squash 

Vitamin B12: a.k.a. cobalamin, works with riboflavin (vitamin B2), vitamin B6 and folate to fully develop red blood cells. Improves cognitive function and lowers high homocysteine. Deficiency is associated with mental decline and depression.

Food source(s): beef liver*, cod, lamb*, mussels, sardine, scallops*, tuna [light/skipjack]

Vitamin C: wholefood source increases iron absorption. Assists in tissue growth and repair, i.e., helps build collagen — a structure found in 30% of total protein in the body. Deficiency leads to scurvy.

Food source(s): bok choy*, bell pepper, blackcurrant, broccoli*,  broccoli sprouts, red cabbage, cantaloupe,  durian, guava, kale*, oranges, papaya, parsley, persimmons*, pineapple*, rutabaga 

Vitamin D: a hormone that works with magnesium to absorb calcium. Helps control respiratory infections by boosting immune function. Keeps bones strong and pain free. A deficiency is associated with pre diabetes and other health concerns. Can be obtained by skin exposure to sunlight.

Food source(s): crimini mushrooms (exposed to sunlight), sardine, salmon, tuna [light/skipjack]. Note: can also be obtained from lichens

Vitamin E: assists the heart and blood vessels to function properly by protecting LDL particles and cholesterol from oxidation. Oxygenates tissues, protects all fat lining the outside of each cells, and prevents blood clots.

Vitamin K1: needed for proper blood clotting or anti-clotting. Improves bone health. Can turn into K2

Vitamin K2: comes is various isoforms, such as MK4 and MK7. Helps keep calcium out of blood vessels, thereby improving heart function. Helps prevent arterial and oral plaque. Helps  prevent  osteoporosis. Improves brain and cognitive function.  Is of interest to cancer researchers.

Food source(s) K1: asparagus, basil, bok choy*, red cabbage, kale*, parsley, watercress 

Food source(s) K2: goose liver*, hard cheeses*, natto

* May not be safe or compatible with certain sensitive individuals, especially in high amounts