Do take a look at these vitamains and minerals chart to further understand what they are good for.

Anchovies

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A can of European anchovies in oil, drain of solids is :

• a good source of Calcium, Iron and Phosphorus.
• a very good source of Protein, Niacin and Selenium.

Butterfish

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Butterfish cooked in dry heat is :

• a good source of Niacin, Vitamin B12 and Phosphorus.
• a very good source of Protein and Selenium.

Catfish

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Farmed catfish cooked in dry heat is :

• low in Sodium
• a good source of Thiamin, Phosphorus and Selenium,
• a very good source of Protein and Vitamin B12.

Clam

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Clam cooked in moist heat is :

• very low in Saturated Fat
• a good source of Riboflavin, Niacin, Potassium and Zinc.
• a very good source of Protein, Vitamin C, Vitamin B12, Iron, Phosphorus, Copper, Manganese and Selenium.

Crab

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Blue crab cooked in moist heat is :

• low in Saturated Fat.
• a good source of Niacin, Folate and Phosphorus.
• a very good source of Protein, Vitamin B12, Zinc, Copper and Selenium.

Crayfish

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Farmed crayfish cooked in moist heat is :

• low in Saturated Fat.
• a good source of Zinc and Manganese.
• a very good source of Protein, Vitamin B12, Phosphorus, Copper and Selenium.

Croaker

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Atlantic croaker breaded and fried is :

• a good source of Vitamin B12.
• a very good source of protein and selenium.

Herring

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Atlantic herring cooked under dry heat is :

• a good source of Phosphorus.
• a very good source of Protein, Vitamin B12 and Selenium.

Mullet

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Mullet cooked in dry heat is :

• low in Sodium.
• a good source of Vitamin B6 and Phosphorus
• a very good source of Protein, Niacin and Selenium.

Oyster

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Raw farmed eastern oyster is :

• a good source of Protein, Vitamin C, Thiamin, Niacin, Magnesium and Phosphorus.
• a very good source of Vitamin B12, Iron, Zinc, Copper, Manganese and Selenium.

Ocean Perch

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Ocean perch cooked in dry heat is :

• low in Saturated Fat.
• a good source of Vitamin B6, Vitamin B12 and Calcium.
• a very good source of Protein, Phosphorus and Selenium.

Pollock

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Atlantic pollock cooked in dry heat is :

• very low in Saturated Fat.
• a good source of Riboflavin, Niacin, Vitamin B6, Magnesium and Potassium.
• a very good source of Protein, Vitamin B12, Phosphorus and Selenium.

Salmon

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Raw atlantic salmon is :

• low in Sodium.
• a good source of Thiamin, Riboflavin, Pantothenic Acid and Phosphorus.
• a very good source of Protein, Niacin, Vitamin B6, Vitamin B12 and Selenium.

Sardine

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Atlantic sardine canned in oil, drained of solids with bone is :

• a good source of Niacin and Calcium.
• a very good source of Protein, Vitamin D, Vitamin B12, Phosphorus and Selenium.

Scallop

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Steamed bay and sea scallops are :

• very low in Saturated Fat.
• a good source of Vitamin B12, Calcium, Iron, Magnesium, Potassium, Zinc and Copper.
• a very good source of Protein, Phosphorus and Selenium.

Shrimp

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Shrimp cooked in moist heat is :

• low in Saturated Fat.
• a good source of Niacin, Iron, Phosphorus and Zinc.
• a very good source of Protein, Vitamin B12 and Selenium.

Squid

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Fried squid is :

• a good source of Riboflavin, Vitamin B12 and Phosphorus.
• a very good source of Protein, Copper and Selenium.

Tilapia

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Tilapia cooked in dry heat is :

• low in Sodium.
• a good source of Niacin and Phosphorus.
• a very good source of Protein, Vitamin B12 and Selenium.

Trout

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Trout cooked in dry heat is :

• low in Sodium.
• a good source of Thiamin, Riboflavin, Niacin, Pantothenic Acid, Phosphorus and Selenium.
• a very good source of Protein, Vitamin B12 and Manganese.

Whitefish

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Smoked whitefish is :

• low in Saturated Fat.
• a good source of Niacin, Vitamin B6, Phosphorus, Potassium, Copper and Selenium.
• a very good source of Protein and Vitamin B12.

Whiting

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Whiting fish cooked in dry heat is :

• low in Saturated Fat.
• a good source of Potassium.
• a very good source of Protein, Vitamin B12, Phosphorus and Selenium.

Fat also serves as a useful intermediary towards a host of diseases. When a particular substance, whether chemical or biotic, reaches unsafe levels in the bloodstream, the body can effectively dilute the offending substances by storing it in new fat tissue. This helps to protect vital organs, until such time as the offending substances can be metabolized and removed from the body by means of excretion, urination, accidental or intentional bloodletting, sebum excretion or hair growth.

An average human body needs at most 1 tablespoon, about 15g, of fat a day. An average American takes in 5 tablespoons, which is of course too much. It will lead to weight gain, obesity and eventually a host of diseases. Here are 9 examples of the types of diseases caused by obesity. However, it is also important to identify the types of fat that are found in food. Some are good, some are bad. Below are the explanation for the 6 types of fat found normally in food.

Omega-3 Fatty Acids

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A type of polyunsaturated fat that does not raise cholesterol levels and is most beneficial to the human body. Benefits of omega-3 fatty acids include :

• reducing the risk of coronary heart diseases
• aiding in mental disorders like aggression and ADHD
• decreasing the thickness of the carotid arteries
• improving in blood flow in patients with unhealthy blood sugar levels
• helping lower blood pressure
• protecting the heart against irregular heartbeats

The ideal daily dietary intake of omega-3 fatty acids should not exceed 1 tablespoon, about 5g. To be more exact, less than 3g from fish and less than 2g from nutritional supplements. The list of sources high in omega-3 are :

• wild salmon
• herring
• mackerel
• anchovies
• sardines
• chia
• flax (6 times richer than fish)
• kiwifruit

Omega-6 Fatty Acids

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Omega-6 fatty acids, another type of polyunsaturated fat, have been shown to be beneficial in the reduction of cholesterol levels when they are substituted for saturated fats in a person’s diet. The benefit in consuming omega-6 fatty acids therefore lies in the fact that they reduce the incidence of coronary artery disease, which is a condition where excess cholesterol builds up on the arteries of the heart, eventually blocking the flow of blood and causing a heart attack.

The optimum omega-6 intake should be at most 4 times the amount of omega-3 taken, to avoid the probability of side effects such as depression and diseases. Sources rich in omega-6 include:

• Corn
• Soybean
• Cottonseed oil, most vegetable oils actually
• Nuts
• Cereals
• Whole grain breads
• Eggs and poultry
• Baked goods

Monounsaturated Fat

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Olive oil, consumed widely in Mediterranean countries, is one of the reasons why these countries have lower levels of heart diseases. The reason lies in its ability to lower cholesterol and assist in reducing heart diseases. Monounsaturated fat keeps skin healthy and helps in developing body cells. Vitamin E is a type of fat soluble antioxidant found a lot in monounsaturated fat.

Sources rich in monounsaturated fats include :

• Avocados
• Canola oil
• Grapeseed oil
• Ground nut oil
• Oatmeal
• Olive oil
• Nuts like almonds, cashews, pecans, pistachios
• Popcorn
• Safflower oil
• Sesame oil
• Sunflower oil
• Tea-oil Camellia

Saturated Fat

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Raises LDL cholesterol levels, increases risk of heart disease, and may increase risk of colon and prostate cancer. Foods with 1g or less saturated fat per serving are considered low in saturated fat. Examples of food high in saturated fat include :

• Butter
• Ghee
• Lard
• Coconut oil
• Cottonseed oil
• Palm kernel oil
• Dairy products, especially cream and cheese
• Meat

Trans Fat

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Trans fat is not required by our body plus it is not healthy. Essentially, a trans fatty acid is an unsaturated fat turned into a saturated fat. Trans fat is evil as it increases the risk of coronary heart diseases, raises LDL cholesterol levels, lowers HDL levels and may increase risk of breast cancer, diabetes and infertility.

Trans fat can be found a lot in :

• Processed foods; snacks, crackers and chips done using hydrogenated oil or partially hydrogenated oil
• Baked goods; muffins, cookies and cakes done using hydrogenated oil or partially hydrogenated oil
• Stick margarines
• Shortening
• Fast food items like french fries

Dietry Cholesterol

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A human body is designed to naturally construct all of the cholesterol it needs, but cholesterol is also found in meat, poultry, seafood, eggs, dairy products, lard and butter.

There are 2 types of cholesterol, namely :

• LDL (Low Density Lipoprotein)

BAD because they keep cholesterol circulating in the blood, causing the arteries to become clogged with deposits.

• HDL (High Density Lipoprotein)

GOOD because they move cholesterol away from artery walls and back to the liver.

There are 3 types of vitamin D namely D1, D2 and D3. Vitamin D3 is the type that can only be produced in skin that is exposed to sunlight. It is one of the only vitamins produced naturally by the body. To have the body produce adequate amounts, an average of 1 hour exposure to sunlight per week is needed. Surprisingly, many people are still not producing the beneficial amounts.

Vitamin D deficiency is proven to lead to 3 main diseases which are

Rickets



childhood disease characterized by impeded growth, and deformity, of the long bones.

Osteomalacia



a bone-thinning disorder that occurs exclusively in adults and is characterized by proximal muscle weakness and bone fragility.

Osteoporosis



a condition characterized by reduced bone mineral density and increased bone fragility.

Vitamin D malnutrition is also linked to several chronic diseases like high blood pressure, tuberculosis, cancer, periodontal disease, multiple sclerosis, chronic pain, depression, schizophrenia, seasonal affective disorder and several autoimmune diseases.

Be aware of the risks involved. Get some sun. The older you get the more you need it.

Here’s the recommended daily vitamin D intake according to the US Dietary Reference Intake.

• 1 to 50 year olds = 5 micrograms/day or 200 IU/day (IU is the International Unit for measuring vitamins)
• 51 to 70 year olds = 10 micrograms/day or 400 IU/day
• Past 70 year olds = 15 micrograms/day or 600 IU/day

Other facts about vitamin D absorption that you should know are :

• Obese individuals may have lower levels of the circulating form of vitamin D, probably because of reduced bioavailability, and are at higher risk of deficiency.
• Patients with chronic liver disease or intestinal malabsorption disorders may also require larger doses of vitamin D (up to 40,000 IU or 1 mg (1000 micrograms) daily).
• The use of sunscreen with a sun protection factor (SPF) of 8 inhibits more than 95% of vitamin D production in the skin
• Dark-skinned individuals tend to block more sunlight to be absorbed even at higher latitudes, thereby increasing the risk of vitamin D deficiency.
• Individuals such as certain female residents of conservative Muslim nations in the Middle East clad in full body coverings during all their outdoor activity are at much higher risk of vitamin D deficiency.

Food that is rich in vitamin D are :

• 3 ounces of mushrooms exposed to 5 minutes of UV light after harvesting provides 2700 IU. This is one of the very few natural sources for vegetarians.

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• 1 tablespoon of cod liver oil provides 1,360 IU. Most fish liver oil has the same amount.

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• 3 ounces / 85 grams of catfish brings 425 IU.

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• 3.5 ounces of cooked salmon supplies 360 IU.

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• 3.5 ounces of cooked mackerel gives 345 IU.

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• 1.75 ounces of drained sardines canned in oil produces 250 IU.

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• 3 ounces of tuna canned in oil presents 200 IU.

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• 3.5 ounces of cooked eel yields 200 IU.

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• A glass of vitamin D fortified milk contains 100 IU.

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• 1 whole egg supplies about 20 IU.

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Having enough vitamin D in the body contributes to a lot of benefits including

• regulating calcium and phosphorus levels in the blood by promoting their absorption from food in the intestines, and by promoting re-absorption of calcium in the kidneys.
• promoting bone formation and mineralization and is essential in the development of an intact and strong skeleton.
• inhibiting parathyroid hormone secretion from the parathyroid gland. Excessive secretion leads to kidney diseases.
• affecting the immune system by promoting immunosuppression, phagocytosis, and anti-tumor activity.

Aspartame Side Effects
Consume only aspartame-free drinks

Lowering Cholestrol Levels

In 1996, a research on men with high cholesterol, above 200mg / deciliter of blood, lowered their levels when they took creatine. The most dangerous type of cholesterol, very low density cholesterol, reduced more than 20%. Triglycerides obtained similar results. Total cholesterol reduction was around the region of 5%.

Accelerate immobilization recovery

Researchers found out that creatine plays an important role in muscle immobilization recovery. What happened was the researchers put volunteers’ right legs in casts for about 2 weeks before removing it. Right after it came off, the volunteers were asked to lift weights to try to regain strength. Volunteers who consumed creatine recovered faster than those who didn’t. The researchers found out that creatine increased GLUT-4 (the protein type that allows the muscle to use energy) levels of volunteers who used creatine.

Protects the heart muscle

A study made back in 1993 found that creatine helped protect the heart muscle from damage. Later on, creatine was also found to have helped after surgery patients exercise more enthusiastically.

Builds muscle mass rapidly

50% of guys quit their exercise programs in the first 6 months. The reason lies in not seeing enough results. Creatine will make a difference in beginners. It will make them feel stronger, grow faster and improve their endurance levels within weeks.

Improves strength in patients with neuromuscular and neurodegenerative diseases

Studies carried out at McMaster University of Canada concluded that creatine enchances the strength and body composition in patients with muscular dystrophy. ALS and Huntington’s are examples of neurodegenerative diseases that also benefits from creatine. It delays the progression of their crippling conditions.

Supplement for vegetarians

If you’re a vegetarian, you’ll certainly have the least creatine levels when compared to meat eaters. So creatine is recommended. And when a body building vegetarian takes creatine, it is found that he / she will advance further in strength and size when compared to a body building meat eater. Most common creatine supplements are made out of 100% non animal sources.

Power for interval training

It increases aerobic capacity which benefits preparation for events like a marathon. Creatine loading before carbo loading gives a better effect.

Better performance in the heat

Researchers found that body temperature of placebo given athletes who cycled 1 hour in 98 °F weather rose rose 6.5° more than creatine given ones. The creatine group did better in the heat. Creatine not only regulates the body temperature, it also protects during strenuous exercise in extreme conditions. Lower cases of injuries, cramping, gastrointestinal upset and fatigue have been reported in football players, baseball players and soccer players who took creatine.

Best buddy for high intensity activities

Whether if it’s the need to hit or kick a ball hard, run at high momentums, the strength and power to saw planks of wood or simply for the fun of working out, creatine is the supplement to take. It’s applicable to anyone who enjoys exercising.

If you watch closely during tennis tournaments, you’ll notice Rafael Nadal eating a banana during short breaks. Why? Cause banana has a combination of carbohydrates and vitamin B6 that will provide energy boosts for at least another 90 minutes.

Amazing, isn’t it? Bananas provide the most value to athletes compared to other fruits. Even a banana at breakfast is good in helping boost energy at the start of every day.

Here’s a nutritional chart percentage of the stuff that is contained in banana.

1. Vitamin B6 is the vitamin needed by people who feel weak, irritated easily and have difficulty in sleeping.
2. Potassium regulates blood pressure and reduces chances of high blood pressure and stroke.
3. Potassium enables muscles to contract and expand smoothly during exercises. It reduces cramps.
4. Potassium helps to rid fluid retention .
5. Carbohydrate found in bananas contribute to the daily energy usage.
6. Fiber in bananas help maintain healthy, regular bowel movements.
7. Bananas are easy to digest.
8. Bananas can be used to substitute sweets and candies because they taste great. It helps people with sugar cravings.
9. Not only chocolates, but bananas too have serotonin and norepinephrine that helps elevate depression. It naturally improves your mood.
10. Banana is the best fruit to eat after a 4km jog. As the body loses vitamins and minerals, 2 bananas is enough to replace the nutrients lost as well as replenishing energy.
11. Bananas are the best solid food to introduce to infants. The fact is bananas contain 0% fat, is easy to digest and is not allergenic.
12. Bananas are a natural hit with kids because of it’s taste. Moreover, children are growing all the time and they need the energy provided by bananas.
13. Green tipped bananas are good to cook.
14. Yellow bananas are best eaten raw.
15. Brown specked bananas taste best when baked with bread, muffins or cookies.
16. The riper the banana, the sweeter it is. Reason is the starch turns to sugar.
17. Sliced bananas added into cereals, salads, yogurt, smoothies or shakes makes it taste even better.
18. To preserve bananas, put them in the fridge. The peel will darken but the inside remains firm and delicious.
19. To ripen bananas faster, put them a paper bag with an apple and a tomato.

Asparagus

Use :

• Kidney problems.
• Dissolves uric acid deposits.
• Promotes urination

Preparation :

• Boil in water and drink.

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Basil Tea

Use :

• Colds, flu
• Cramps
• Bladder

Preparation :

• Add fresh herb or seeds to boiled water to make tea for migraines and bed time restlessness.
• Douche for yeast infections.
• Gargle and mouthwash to eliminates candida.
• Pregnant women should avoid medicinal use of basil.

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Black Pepper

Use:

• Take at first sign of any disease
• Pain relief from toothache
• Brings down a fever.

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Celery

Use :

• Sedative.
• Seed and stalk reduces hypertension.
• Celery seed tea for the kidneys as a cleanser.

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Chamomile flowers

Use:

• Fever and restlessness in children

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Cinnamon

Use :

• Diarrhea
• Dysentery
• General Indigestion
• Yeast infection
• Athlete’s foot
• Reduces cancer causing tendencies of many food additives.
• Cold

Preparation :

• Cinnamon ground or taken with milk is a good balance after a heavy meal or dessert
• Simmer sticks with cloves for 3 min, add 2 tsp. lemon juice, 2 tsp. honey, 2 tbs. whiskey as cold medication.
• Boil 8-10 sticks in 4 cups water, simmer 5 min, steep 45 min, then douche or apply to athlete’s foot.

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Cloves

Use:

• Toothache
• Nasuea
• Vomiting
• Sore gums
• Topical pain relief of arthritis
• Antiseptic mouthwash
• Alcohol craving suppressor

Preparation :

• Chew for toothache, nausea or vomiting.
• Use oil for pain relief for sore gums and toothache.
• Add clove oil to neutral oils for topical pain relief of arthritis.
• Small amounts of clove in a tea for nausea.
• 3 cloves in two cups of boiled water, steeped for 20 minutes, as an antiseptic and mouthwash.
• Former alcoholics can suck on one or two cloves when the craving strikes to curb the desire.

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Freshly Brewed Coffee

Use :

• Alleviate headaches
• Clean bowels
• Break mucus congestion

Preparation :

• Caffeine in coffee is used to alleviate headaches (particularly those caused by caffeine withdrawal)
• Coffee enemas with olive oil are used to cleanse the bowels and are one of the safest and most thoroughly cleansing enemas available.
• Hot black coffee sipped through a straw helps break up mucus congestion in the lungs.
• Caution and common sense must be used to avoid dependency.

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Garlic

Use :

• Chronic and acute bacterial colds and flus
• Bronchitis, asthma, whooping cough
• High and low blood pressure
• Removing parasites and infections
• Sexually transmitted diseases
• Hypoglycemia
• Diabetes
• Destroys intestinal parasites
• Reduces cholesterol
• Repels insects
• Reduces sting effects of insects and red ants

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Ginger

Use :

• Cold / Flu
• Suppressing cough
• Cramps
• Nausea
• Stiffness
• Detoxify meat
• Blood Thinner
• Ease bruises & sprains
• Stimulate delayed period
• Break up congestion and fever

Preparations :

• Ginger prepared in tea form is useful for cramps, nausea, thinning blood, as a substitute for coumadin, break up congestion and fever.
• Use externally for stiffness
• Add in cooking to detoxify meat, especially chicken.
• Boil 2/3 cup of freshly chopped root in 1 gallon water, wrapped in cheesecloth (or old nylon stocking) until the water is yellow. Then soak towel and lay on bruises and sprains while still hot, to ease them.
• Ginger is one of the few herbs that easily passes the blood/brain membrane and is used in conjunction with other herbs that are meant to have an effect on the mind.
• Pregnant women should avoid medicinal concentrations of ginger.

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Lemon

Use :

• Colds
• Cough
• Heartburn
• Bloating
• Belching
• Sorethroat

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Mint (Peppermint)

Use :

• Migraines
• Nervousness
• Stomach disorders
• Heartburn
• Abdominal cramps, stomachache
• Herpes

Preparation :

• Herpes sufferers can take 2 cups of tea a day to ease the symptoms when the virus is active.
• Mints are used to buffer the action of other herbs that have uncomfortable effects on the stomach and intestines.
• Can be used in any combination for flavor.

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Mustard

Use :

• Sprained backs
• Deep rattling coughs
• Lack of appetite
• Headache
• Cold
• Cough

Preparation :

• 1 ½cups of dry yellow mustard in a bathtub of water for sprained backs.
• Make a paste with water and apply to knee and elbow sprains till blisters appear!
• 1 tsp. each mustard and ginger powder mixed with 2 ½tbs. of olive oil for deep rattling coughs. Rub over chest and back and put on an old T-shirt (or cover with cloth diaper).

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Nutmeg and mace

Use :

• Gas
• Indigestion
• Nausea
• Vomiting
• Kidney problems

Preparation:

• Make a paste of powder with cold water and then add to boiled water. 1 tbs. 1/4 tbs of powdered nutmeg is enough to produce a floating euphoria for hours. Can cause erections for men during that time.
• Side effects are bone and muscle aches, burning eyes, sinus drainage, and limited diarrhea.

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Onion bulb

Use:

• Cold
• Cough
• Life prolonger
• Dressing for burns
• Bee and wasp stings
• Asthma

Preparation :

• Interviews with hundreds of people who lived to 100 plus all indicated a heavy intake of onions in the diet.
• Onion is an excellent dressing for burns.
• Crush sliced onions with a little bit of salt and apply to burns.
• Apply sliced onion to bee and wasp stings.
• For asthma, puree an onion, cover it with brandy and let sit overnight, strain it, filter it through a coffee filter, and refrigerate. Take 2 tbs. 20 minutes before expected onset or before going to bed.

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Parsley

Use :

• Purifier
• Halitosis
• Tumor inhibitor
• Kidney stones and other kidney related problems
• Painful urination
• Sexual stimulant

Preparation :

• Chew for halitosis.
• A few sprigs provide 2/3 the vitamin C of an orange, lots of vitamin A, and the important amino acid histidine, which is a tumor inhibitor.
• Parsley tea is good for kidney problems, painful urination, and kidney stones.
• One cup of parsley to 1 quart of water makes a strong tea. Two cups of parsley to 1 quart of water, steep an hour and drink warm, as an aphrodisiac. In Spain they have found that feeding parsley to sheep will bring them into heat at any time of year!

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Rosemary Tea

Use:

• Headaches
• Body aches
• Breath purifier
• Aid in digestion of fat
• Free radicals reducer
• Stress
• Headaches
• Muscular stiffness and pain

Preparation :

• Flower tea for the breath.
• Boil water with rosemary in it to make it safe to drink.
• Diuretic and liver aid, increases bile flow. Two handfuls of flowering tips into 2 cups of good brandy, soak 10 days, strain and seal. Mouthful twice daily.
• Oil of rosemary is a natural anti-oxidant, and stress reliever
• Sniff for headaches.
• Chop a double handful of twigs and put in a pint of olive oil for one week, and use as a muscle liniment.

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Spearmint

Use :

• Colds, flus
• Mild fever
• Antispasmodic
• Prevents vomiting
• Relieves stomach
• Intestinal gas
• Diaphoretic
• Reduces pain

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Tea

Use :

• Relieve migraines
• Dental plaque remover

Preparation :

• Caffeine relieves migraines.
• Tea drinkers suffer less hardening of the arteries than coffee drinkers.
• Black tea kills dental plaque.

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Vinegar

Use :

• Blood cleanser
• Arthritis cure
• Reduce inflammation

Preparation :

• Naturally brewed apple cider vinegar is one of the finest blood cleansers and arthritis cures known.
• Take 1 tbs. per day of equal parts vinegar and honey in water to taste to cleanse the blood and reduce inflammation from arthritis.
• Be sure to use naturally brewed vinegar, as the white cheap stuff in the grocery store is actually acetic acid, a petroleum by-product, and pretty well useless except as a window cleaner!

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Walnut Hulls, Black

Use :

• Athletes foot
• Fungal infections, parasites
• Abscesses
• Boils

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Watercress herb

Use :

• Cold / Flu
• Purifying blood
• Soft teeth / Weak bones

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I learned more about the benefits of Omega-3 during high school’s science class. My favourite meat was mutton, until I came to learn that fish was a healthier alternative. Fish is a good source of protein and doesn’t have the high saturated fat that fatty meat products do. Types of fish that can be found in your local market like mackerel, lake trout, herring, sardines, albacore tuna and salmon are very high in omega-3 fatty acids.

Other recommended food include :

• tofu



• other forms of soybeans



• canola



• walnut



• flaxseed oil

Food in the list above contain alpha-linolenic acid (LNA), which can become omega-3 fatty acid in the body. Meat from grass fed animals like lamb, chicken, and cows have higher percentage of Omega-3. Even eggs from grass fed chicken produce higher Omega-3 than grain-fed or soy-fed ones. Half a pint of milk from grain-fed cows provide 10% of the recommended daily intake, while a piece of organic cheese the size of a matchbox may provide up to 88%.

So take more fish. Drink soya bean instead of milk. If the heart needs more power, supplement with cod liver oil capsules. Live longer. Live to see your great grandson in your arms.

Chocolate

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You need magnesium. Know that magnesium is a critical co-factor in more than 300 enzymatic reactions in the human body. Take note that on a positive side, chocolate is a rich source of flavonoids and gallic acid, both of which possess cardioprotective properties, and significant amounts of anti oxidants. Anything more than 100g daily is bad. Instead, rid the deficiency with :

• Magnesuim

Sweets

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Sugar, sugar, sugar. Nothing but sugar. Spoils your teeth. Being fat is not cool unless you are a sumo wrestler or a hot dog eating champion. Then it’s cool. Craving for sweets simply mean that your body is asking for one of the nutrients below. All you need to do is put in more :

• Chromium
• Sulfur
• Tryptophan

Alcohol

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Drinking too much alcohol is bad. The only alcohol that has been proven to improve your health by drinking a glass a day is red wine. Other than that, it’s bad. Satisfying alcohol cravings will slowly but surely lead to health risks, social risks, self control issues, hang overs, and an appearance in the in-need-of-kidney-donation list. Value your body, shift your focus to healthier replacements that contain high values of :

• Protein
• Avenin
• Calcium
• Glutamine
• Potassium

Carbonated Drinks

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It contains a lot of carcinogenic sweeteners, colouring and caffeine. You can’t find an ounce of nutrition, vitamin or mineral content in a can. It dehydrates you. Excessive amounts may even get you esophagial cancer. Of course you can drink carbonated drinks, but take note that 30 gallons of water is needed to remove the amount of crap that each can puts in. Still craving for it? Instead of getting carbonation into your bones, strengthen them with :

• Calcium

Salty Foods

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If you have, or have ever had any kind of kidney problem an excess of salt could be catastrophic. For good health, most people need less than a quarter-teaspoon a day of salt. Try satisfying your craving with food that contain high :

• Chloride

Tobacco

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Yeah, tobacco is bad. It’s plain bad ass bad. It is the number one preventable cause of death. Really. If you are a smoker, learn how to quit. Help yourself stand up again. Further improve your tobacco cravings with healthy food that carry lots of :

• Tyrosine

Oily, Fatty Food

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Fatty, oily foods lead to a lot of fat around the heart which in turn leads to an eventual heart attack. Unless you are a glutton for death, it’s not cool. Totally, not. Not eating enough is also another reason for fatty food cravings. Your body needs some fat and it’s telling you that it’s lacking what it needs. Eat meals regularly. Spreading meal times into 1 small serving per hour will help. Or else, you could suppress the craving with food high in :

• Calcium

Acidic Food

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Side effects of too much acidic food includes heartburn, stomach and intestinal ulcer, mouth sores and hard indigestion. Why? Cause your body needs to get rid the acid. Other ways include saliva and sweat. Some will even get dumped into cavities in your body joints that will lead to toxic build up. You should get yourself food that is rich in :

• Magnesium

Types Of Nutrition & It’s High Content Source

Avenin

• Granola

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• Oatmeal

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• Rye

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Calcium

• Low fat yogurt

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• Sardines

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• Sesame seed

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• Goat’s milk

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• Cow’s milk 2%

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Chloride

• Unrefined sea salt

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Chromium

• Onion

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• Romaine lettuce

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• Tomato

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Glutamine

• Beef

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• Chicken

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• Fish

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• Beans

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• Dairy products

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Magnesium

• Raw pumpkin seed

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• Boiled spinach

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• Boiled swiss chard

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• Cooked soybeans

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• Chinook salmon

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• Raw sunflower seeds

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• Sesame Seed

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Potassium

• Boiled swiss chard

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• Cooked lima beans

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• Yam

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• Baked winter squash

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• Cooked soybeans

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• Avocado slices

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• Boiled spinach

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• Cooked pinto beans

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Protein

• Venison

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• Turkey

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• Yellowfin tuna

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• Roasted chicken breast

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• Lean beef tenderloin

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• Baked halibut

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Sulfur

• Garlic

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• Onion

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• Grains

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• Legumes

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• Jicama

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• Red meat

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• Eggs

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• Nut & seeds

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• Brassica vegetables (turnips, cabbage, kale, cauliflower, broccoli, etc)

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• Asparagus

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Tryptophan

• Egg white

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• Spirulina

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• Atlantic cod

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• Soybeans

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• Pumpkin seed

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• Parmesan cheese

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• Sesame seed

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Tyrosine

• Spirulina

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• Soybeans

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• Egg white

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• Lowfat cottage cheese

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• Salmon

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• Pumpkin leaves

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• Shrimp

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CalorieConnect has a huge range of food in their database. Below are a few examples that I could find :

Fruits



Vegetables



Soup



Roasted Chicken



and even my favourite type of Peanut Butter

CalorieConnect
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