Are You Getting the Right Nutrients your Body Needs?

Here’s a quick list of the Essential Nutrients the Body does Not produce on its own and depends on you to provide thru proper nutrition:

  • B complex – cucumber, avocado, chia seeds, lentils, walnuts
  • B12 – avocados, cabbage, cauliflower, beans & lentils, nuts, egg yolks, organic soy, walnuts
  • Vitamin A – watermelon, eggs, red bell peppers, sorghum
  • Vitamin C – beets, kale, brussels sprouts, celery & citrus
  • Vitamin E – walnuts, almonds, avocado, kale, brussels sprouts
  • Vitamin K – cauliflower, cilantro, asparagus, prunes, broccoli, avocado
  • Magnesium – sweet potatoes, quinoa, walnuts, sesame, cucumber, beets, garbanzo beans (hummus)
  • Potassium – bananas, cherries, beets, kale, chia seed, lentils, avocado
  • Essential Amino Acids – chicken, turkey, wild salmon, organic tofu, swiss chard, spinach, beans
  • Omega 3 Fatty Acids – wild salmon, enriched omega eggs, walnuts, flax, quinoa
  • Calcium – kale, sesame, walnuts, cucumber, sweet potato, chia seeds, quinoa, celery

 

B Complex – Create new cells, fights free radicals, carries oxygen through blood, converts food into energy, depression, memory loss

B12 – Brain Function, forms healthy red blood cells, prevents against anemia, depression

Vitamin A – helps cells reproduce normally, vision

Vitamin C – promotes growth & development, helps absorb iron, production of collagen

Vitamin E – protects cell membranes against free radicals, helps lower bad cholesterol, muscle maintenance

Vitamin K – aids in normal blood clotting and along with calcium helps in bone heath

Magnesium – alleviating constipation, lower blood pressure, bone health, heart health 

Potassium – regulates salt lowering blood pressure, kidney & bone health

Essential Amino Acids – blood cell synthesis and immunity, muscle fatigue, anti-inflammatory

Omega 3 Fatty Acids – brain 7 nervous system function, anti-inflammatory, lubricate joints, lowers bad cholesterol, support immune system and release melatonin for better sleep 

Calcium – bone & teeth health, helps keep circulatory system running properly   Eat your daily rainbow and foods rich in nutrients to keep your body running smoothly.

 

 

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  1. Reply

    Great write up and information. It’s the simple things we don’t think of… But nutritionally, they’re especially important for a celiac!

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Hi, I’m Kirsten

Kirsten is a Registered Dietician in training and a Gluten Free Nutrition Consultant. She has a Bachelors from Illinois State and is working on her Masters in Nutrition at Metropolitan State University in Denver, CO. After graduation she will continue her clinical training and Registered Dietician certification.

Her goal is to provide a path for healthy living to individuals who are seeking a tailored made lifestyle specific to them another needs. Kirsten believes that everyone is different and no one diet can work for everyone, which is why fad diets rarely work for the long haul.

Kirsten also works to make the lives easier and healthier for those with Celiac disease through education and specific tools that have helped her navigate celiac and the gluten free lifestyle maze.

Living the gluten free lifestyle is not an easy one and can be very overwhelming: from testing to grocery shopping, to eating out and deglutening your own household, I am here to walk you through the process from beginning to end. With tips, tricks, humor, healthy recipes and sometimes just an understanding ear, I will guide you seamlessly through.

I was diagnosed with celiac disease in 2010, so I understand completely the trials and tribulations of living the gluten free lifestyle. Please contact me for more information @ glutenfreegal1@gmail.com

 

 

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