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.

 

 

Tags: A magnesium, amino acids, B vitamins, C, calcium, Celiac, deficency, essential nutrients, Gluten, K, potassium, vitamin E

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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 of Science from Illinois State and is working on her second degree at Metropolitan State University in Denver, in the Nutrition & Dietetics program. After graduation, she will pursue certification towards becoming a Registered Dietitian.

Kirsten was diagnosed w/ Celiac disease in 2010, her goal is to provide a path for healthy living to individuals who are seeking a tailored made lifestyle specific to them and their needs.

Kirsten believes that “everyone is different, there’s not one diet that can work for everyone. “Diet to me means short-term, so let’s change diet into ‘lifestyle change’ instead and think long-term. Make healthier decisions not just today but for the years ahead of us as well.”

Living the gluten free lifestyle is not an easy one and can be very overwhelming: from grocery shopping and social events, to deglutening your own household. Kirsten will help you walk you navigate the gluten-free maze with tips, tricks, humor, healthy recipes and more.

Please contact me for more information –  glutenfreegal1@gmail.com

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