Ingredients

Calcium

Health Benefits:

Calcium is essential for maintaining strong bones and teeth, regulating muscle contractions, and promoting healthy heart function. It also plays a role in blood clotting and nerve signaling.

Food sources & Other nutrients:

• Dairy products - protein, calcium, vitamin D

• Almonds - healthy fats, protein, fiber

• Kale - fiber, calcium, vitamin A

• Broccoli - fiber, calcium, vitamin C

• Sardines - calcium, protein, omega-3 fatty acids

• Tofu - protein, iron, magnesium

• Fortified orange juice - fiber, vitamin C, potassium

• Fortified cereal - fiber, iron, B vitamins

• Fortified soy milk - protein, iron, calcium

• Fortified almond milk - healthy fats, protein, calcium

Iron

Health Benefits:

Iron is essential for producing red blood cells and carrying oxygen throughout the body. It also helps support the immune system and maintain energy levels.

Food sources & Other nutrients:

• Red meat - protein, iron, B vitamins

• Poultry - protein, iron, B vitamins

• Tofu - protein, iron, magnesium

• Lentils - protein, fiber, iron

• Chickpeas - protein, fiber, iron

• Kidney beans - protein, fiber, iron

• Black beans - protein, fiber, iron

• Almonds - healthy fats, protein, fiber

• Cashews - healthy fats, protein, magnesium

• Pumpkin seeds - healthy fats, protein, magnesium

Magnesium

Health Benefits:

Magnesium is essential for maintaining healthy bones and teeth, regulating muscle and nerve function, and promoting healthy heart function. It also helps regulate blood sugar levels and blood pressure.

Food sources & Other nutrients:

• Almonds - healthy fats, protein, fiber

• Cashews - healthy fats, protein, magnesium

• Spinach - iron, calcium, vitamin K

• Swiss chard - fiber, calcium, vitamin C

• Black beans - protein, fiber, iron

• Pumpkin seeds - healthy fats, protein, magnesium

• Sunflower seeds - healthy fats, protein, fiber

• Figs - fiber, potassium, calcium

• Avocado - healthy fats, fiber, potassium

• Dark chocolate - iron, fiber, magnesium

Phosphorus

Health Benefits:

Phosphorus is essential for maintaining strong bones and teeth, regulating energy production and storage, and promoting healthy DNA and cell membranes.

Food sources & Other nutrients:

• Dairy products - protein, calcium, vitamin D

• Red meat - protein, iron, B vitamins

• Poultry - protein, iron, B vitamins

• Fish - protein, omega-3 fatty acids, vitamin D

• Almonds - healthy fats, protein, fiber

• Brazil nuts - healthy fats, protein, magnesium

• Pumpkin seeds - healthy fats, protein, magnesium

• Sunflower seeds - healthy fats, protein, fiber

• Quinoa - protein, fiber, iron

• Lentils - protein, fiber, iron

Potassium

Health Benefits:

Potassium is essential for maintaining healthy blood pressure, regulating fluid balance, and promoting healthy heart and muscle function. It also helps prevent cramps and muscle weakness.

Food sources & Other nutrients:

• Bananas - fiber, potassium, vitamin B6

• Oranges - fiber, potassium, vitamin C

• Cantaloupe - fiber, potassium, vitamin C

• Sweet potatoes - fiber, potassium, vitamin C

• Spinach - iron, calcium, vitamin K

• Tomato sauce - fiber, potassium, vitamin C

• White beans - protein, fiber, iron

• Lima beans - protein, fiber, iron

• Kidney beans - protein, fiber, iron

• Peas - fiber, protein, vitamin C

Sodium:

Health Benefits: 

Sodium is essential for maintaining the proper balance of fluids in the body and helps regulate blood pressure.

Food Sources & Other Nutrients:

• Table salt - often added to processed foods, cured meats, and snack foods

• Processed foods - contain high amounts of added sodium

• Cured meats - ham, bacon, and sausage

• Canned soups - convenient but often high in sodium

• Canned vegetables - also often high in sodium

• Condiments - ketchup, soy sauce, and pickles

• Snack foods - crackers, chips, and pretzels

Zinc:

Health Benefits: 

Zinc is important for maintaining a healthy immune system, wound healing, and growth and development.

Food Sources & Other Nutrients:

• Oysters - also high in protein and vitamin B12

• Red meat - also high in iron and protein

• Poultry - also high in iron and protein

• Beans - black beans, kidney beans, and chickpeas

• Nuts - almonds, cashews, and peanuts

• Whole grains - oatmeal, brown rice, and whole wheat bread

• Fortified cereal - often fortified with vitamins and minerals

• Dairy products - milk, cheese, and yogurt

• Dark chocolate - also high in iron and magnesium

• Shellfish - shrimp, crab, and lobster

Iodine:

Health Benefits: 

Iodine is essential for the production of thyroid hormones which regulate metabolism and maintain healthy growth and development.

Food Sources & Other Nutrients:

• Seafood - tuna, salmon, and cod

• Dairy products - milk and yogurt

• Iodized salt - often used in cooking and baking

• Eggs - also high in protein and vitamin D

• Fortified bread - often fortified with vitamins and minerals

• Fortified cereal - often fortified with vitamins and minerals

Health Benefits:

• Protein is crucial for building and repairing tissues, supporting muscle growth, and regulating various bodily functions. It also helps to promote feelings of fullness and can aid in weight management.

Food Sources & Other Nutrients:

• Meat - beef, pork, and chicken also high in iron and vitamin B12

• Poultry - chicken and turkey also high in niacin and selenium

• Fish - salmon, tuna, and sardines also high in omega-3 fatty acids

• Dairy - milk, cheese, and yogurt also high in calcium and vitamin D

• Eggs - also high in choline and vitamin B12

• Legumes - beans, lentils, and chickpeas also high in fiber and iron

• Soy products - tofu, tempeh, and edamame also high in calcium and magnesium

• Nuts - almonds, peanuts, and cashews also high in healthy fats and fiber

• Seeds - chia seeds, pumpkin seeds, and sunflower seeds also high in iron and zinc

• Quinoa - also high in fiber and magnesium.

Health Benefits: 

Fiber is important for maintaining digestive health, preventing constipation, and regulating blood sugar levels. It also promotes feelings of fullness and can aid in weight management.

Food Sources & Other Nutrients:

• Whole grains - brown rice, whole wheat bread, and oatmeal

• Beans and lentils - also high in protein and iron

• Nuts and seeds - almonds and chia seeds also high in healthy fats and protein

• Fruits - berries, apples, and bananas also high in vitamins and antioxidants

• Vegetables - carrots, broccoli, and Brussels sprouts also high in vitamins and minerals

• Popcorn - a low calorie and low-fat snack option

• Sweet potatoes - also high in vitamin A and potassium

• Artichokes - also high in vitamin C and magnesium

• Avocados - also high in healthy fats and vitamin E

• Peas - also high in protein and vitamin

Healthy Fats:

Health Benefits: Healthy fats are essential for heart health, brain function, and hormone regulation. They also help to reduce inflammation and promote feelings of fullness.

Food Sources & Other Nutrients:

• Avocados - also high in fiber and vitamin E

• Nuts and seeds - almonds, walnuts, and flaxseeds also high in protein and minerals

• Olive oil - also high in antioxidants

• Salmon and other fatty fish - also high in omega-3 fatty acids and vitamin D

• Chia seeds - also high in fiber and protein

• Coconut oil - also high in medium-chain triglycerides

• Peanut butter - also high in protein and fiber

• Dark chocolate - also high in antioxidants and magnesium

• Eggs - also high in protein and vitamin B12

• Grass-fed butter or ghee - also high in conjugated linoleic acid (CLA)

Health Benefits: 

Carbohydrates are an important source of energy for the body and are necessary for proper brain and muscle function.

Food Sources & Other Nutrients:

• Whole grains - such as brown rice, whole wheat bread, and oatmeal also high in fiber and vitamins

• Fruits - such as apples, bananas, and berries also high in fiber and vitamins

• Vegetables - such as potatoes, corn, and carrots also high in fiber and vitamins

• Legumes - such as beans, lentils, and chickpeas also high in protein and fiber

• Dairy products - such as milk and yogurt also high in calcium and protein

• Sweet potatoes - also high in fiber and vitamins

• Quinoa - also high in protein and minerals

• Honey - also high in antioxidants

• Pasta - also high in energy-providing carbohydrates

• Rice - also high in energy-providing carbohydrates

Health Benefits: 

Water is essential for maintaining hydration, regulating body temperature, and supporting various bodily functions such as digestion and circulation.

Food Sources & Other Nutrients:

• Tap water - a readily available source of hydration

• Mineral water - contains additional minerals such as magnesium and calcium

• Coconut water - also contains potassium and electrolytes

• Infused water - with fruits or herbs for added flavor and nutrients

• Soup and broths - also contain hydration and added nutrients from the ingredients

• Fruits - such as watermelon and strawberries also high in vitamins and hydration

• Vegetables - such as cucumbers and lettuce also high in vitamins and hydration.