Antioxidants: broken into 3 main groups of carotenoids, allyl sulfides, and polyphenols (or phenolics).
Beta-carotene: our bodies convert this into Vitamin A
Bitters: referring to the natural flavor of some plants, this ensures appetite & digestive balance, curbs sugar cravings, helps maintain healthy blood sugar levels, soothes gas & bloating, can relieve heartburn, encourages digestive enzymes & bile production, increases absorption of fat soluble vitamins A, D, E, & K, supports liver function & healthy skin, and eases constipation.
Carotenoids: plant pigments producing bright red, yellow, and orange colors of fruits & vegetables which helps them absorb sunlight energy. For our bodies, they act as antioxidants, with strong cancer-fighting properties, some are converted to Vitamin A. They also are anti-inflammatory, aid the immune system, & help prevent cardiovascular disease.
Citral: (lemongrass) anti-fungal and anti-microbial properties, effective in weight loss by promoting use of stored energy and preventing accumulation of abdominal fat.
Citronella: an essential oil that is an anti-bacterial, anti-fungal, anti-depressant, anti-septic, anti-spasmodic, anti-inflammatory, an insect repellent, deodorant, toxin eliminator, fever reducer, provides muscle spasm relief, prevents stomach disorders, kills intestinal worms, helps with colitis, nausea, headaches, and more.
Coumarins: benefits can include anti-inflammatory, antispasmodic, anti-fungal, anti-tumor, decreases water retention and thins blood by decreasing capillary permeability.
Essential oils: some plants are better than others at being distilled into a useful essential oil. Also known as volatile oils, depending on the plant the benefits are widespread and abundant, for use internally and externally. Common examples include lavender, tea tree, peppermint, and eucalyptus.
Flavonoids: a type of polyphenol and a group of phytonutrients (plant chemicals) found in all fruits and vegetables, responsible for the bright colors (like carotenoids), with over 6,000 family members. This group is known for its antioxidant and anti-inflammatory health benefits, cardiovascular and nervous system support, and anti-cancer potential.
Inulin: a type of insoluble fiber present in the roots of plants for storing energy and regulating the plant’s temperature. It fills our stomachs helping us to feel fuller, clings to cholesterol, and absorbs water which together reduce constipation. It increases calcium absorption, and acts like a prebiotic, as it does not break down in our body and ferments instead, which feeds our good gut bacteria. It can also potentially help heal leaky gut syndrome and improve heart health, amongst other things.
Lignans: a type of polyphenol found in seeds like flax, fruits, algae, and some vegetables.
Phenolic acids: a type of polyphenol found in tea, cinnamon, coffee, blueberries, kiwi, plums, apples, and cherries.
Polyphenols: micronutrients with antioxidant activity found in things like dried spices, fruits, vegetables, seeds, red wine, and cocoa. They help prevent and reduce progression of diabetes, cancer, heart and brain degenerative diseases. They are also a prebiotic which helps with weight management and overall health. They help fight cancer cells, decrease the appearance of aging, reduce inflammation, promote normal blood pressure, normal blood sugar, and protect your skin against sunburn. To ensure your body is absorbing polyphenols properly, eat them with healthy fats.
Polysaccharides: complex carbohydrates like fructose and glucose. Some are digestible (starch, glycogen) and some are non-digestible dietary fiber (cellulose, inulin, beta-glucan, pectin, etc.). The digestible kind is broken down into glucose and absorbed as a source of energy and provider of carbon atoms for synthesizing fats, proteins, etc. The non-digestible kind, or dietary fiber promote passage of food through the gut helping with bowel movement, and some like inulin promote growth of good intestinal bacteria.
Resins: benefits include lowering cholesterol, easing arthritis, anti-bacterial, healing mouth irritations. Common types include frankincense and myrrh.
Stilbenes: a type of polyphenol found in red wine and peanuts
Tannins: found in tea, red wine, cocoa, coffee, grapes, and fruit like blackberries and cranberries. Some tannins are polyphenols, some are antioxidants which protects from heart disease. This also prevents cancer by preventing cell damage.
Terpenoids (also terpenes): plants use these for supporting growth, repair, and development amongst other more specialized functions. These are responsible for the variety of plant flavors and aromas. For us, they may help prevent metabolic disorders, fight cancer, and provide anti-aging properties. One cancer drug and an antimalarial drug are terpenoid based. The plant compounds are known for being the main components of essential oils.
Electrolytes
Potassium
Sodium
MINERALS
Macrominerals
Calcium: the most abundant mineral in the body; needed to grow strong bones and teeth. Also aids with nerve and muscle function. Found in salmon with bones, milk, cheese, kale, broccoli, figs, etc.
Chloride: this is used to maintain correct amounts of water throughout parts of your body. Found in salt, which is in most foods.
Magnesium: used mainly for metabolic processes, especially energy production and as a structural component of cell membranes and chromosomes. Found in green leafy vegetables, nuts, seafood, milk, etc.
Phosphorus: needed for forming bones and teeth, as well as storing energy from food. Found in milk, yogurt, cheese, red meat, poultry, fish, eggs, brazil nuts, etc.
Potassium: used for nerve and muscle function. Also helps keep correct levels of water throughout the body. Found in milk, bananas, tomatoes, sweet potatoes, spinach, raisins, kale, and more.
Sodium: aids in normal nerve and muscle function. Also for keeping correct levels of water throughout the body. Found in salt, milk, cheese, beets, celery, sardines, green olives, etc.
Sulfur: An important component of two amino acids which are used in most proteins in the body. Abundant, found in many foods.
Trace Minerals
Boron: adds to bone density, linked to improved brain function, helps with arthritis pain, and increases estrogen levels in healthy women and men (a good thing). Animals that eat plants grown in soil lacking boron often have less muscle, and more bone and joint pain as they age. Found in many foods including beans, nuts, avocados, and berries.
Chromium: improves glucose absorption into cells and stimulates cholesterol and fatty acid synthesis. Found in mushrooms, organ meats, egg yolks, broccoli, spinach, bananas, and more.
Cobalt: part of vitamin B12, which helps manufacture blood cells and with nervous system function.
Copper: helps to protect cells from damage, and aids with formation of bone and red blood cells. Found in organ meats, shellfish, chocolate, mushrooms, nuts, etc.
Fluoride: needed for forming bones and teeth. Having too much of this, such as everyday in toothpaste and drinking water, can be harmful to your health and teeth in the long term. Found in saltwater fish, tea, and coffee.
Iodine: used for healthy thyroid function. Many people who do not eat seafood on a regular basis are deficient. Would help protect the thyroid from radiation poisoning. Found in seafood, iodized salt, some drinking water if near an ocean.
Iron: helps with muscle function and red blood cells bring oxygen to the body’s tissues. Found in red meat, liver, eggs, spinach, etc.
Manganese: combines with other minerals to help the immune system and wound healing. Also helps produce sex hormones, blood clotting, and good for healthy skin, hair, and nails. Found in green leafy vegetables, avocados, blueberries, green tea, eggs, and more.
Molybdenum: a catalyst for enzymes; aids with metabolizing fats and carbs. Easily gained from a healthy diet.
Selenium: helps protect cells from damage and needed for thyroid function. Found in vegetables, fish, shellfish, red meat, chicken, eggs, and more.
Zinc: An antioxidant; aids in healthy skin, healing wounds, and helps the body fight off disease and infection. Found in liver, eggs, some seafood, eggs, milk, beans, and more.
VITAMINS
Vitamin A: promotes healthy skin & mucus membranes, immune system, eye health & vision
Vitamin B: There are various kinds of B vitamins, of which all are important.
- B1 Thiamine: helps make healthy new cells. Also protects the immune system and helps break down simple carbs. Found in spinach, kale, whole grains, blackstrap molasses, etc.
- B2 Riboflavin: an antioxidant which helps fight free radicals. May prevent early aging and heat disease. Also helps red blood cell production and can possibly prevent migraines. Found in almonds, wild rice, milk, yogurt, eggs, Brussels sprouts, spinach, etc.
- B3 Niacin: this boosts good cholesterol (HDL). Found in red meat, milk, eggs, green vegetables, etc.
- B5 Pantothenic acid: this helps break down fats and carbs for energy, as well as producing sex and stress-related hormones including testosterone. It also promotes healthy skin and reduces aging signs like redness. Found in just about every food, especially avocados, yogurt and eggs.
- B6 Pyridoxine: this helps prevent heart disease and plays a big role in mood and sleep as it helps produce serotonin, melatonin, and a stress hormone. It can possibly also reduce inflammation for people with things like rheumatoid arthritis. Found in chicken, turkey, salmon, carrots, lentils, etc.
- B7 Biotin: the “beauty vitamin”, this helps with healthy hair, skin, and nails. It can help control high blood glucose levels for people with diabetes, and is very important during pregnancy. Found in liver, chicken, fish, cauliflower, nuts, etc.
- B9 Folate: folic acid is the synthetic form used in supplements. This aids in preventing memory loss and fighting depression. This is also very important during pregnancy preventing neurological birth defects. Found in dark leafy greens, asparagus, beets, salmon, root vegetables, etc.
- B12 Cobalamin: This work with B9 to produce red blood cells, as well as assisting iron to create hemoglobin which carries oxygen. Found in fish, shellfish, dairy, eggs, beef, etc.