My top 20 nutrients to help nourish me and my family.
In no particular order of importance – this is what I have and why I include these, but best of all I’ve given you ways on how to cook with them if you are unsure how you include them.
*important side note: drink lots of filtered water everyday.
| Product | Benefit | How to include |
| Turmeric | Anti inflammatory relieves pains such as stomach aches, headaches, sore knees, wrists, hips | Cook with scrambled eggs, slow cooked meats, spag bol, lasagne, tacos, pancakes, soups, curries, hamburgers |
| Coconut oil | Nourishes skin & hair – aids digestion – natural laxative, fights irritation and infection in the gut. Immune support. |
Cook everything in this oil as it’s heat tolerant. Use as binding agent in baking with chia seeds. |
| Cinnamon | Antioxidants – anti inflammatory, Levels blood sugar – good for blood pressure & cholesterol |
Baking, in porridge, muesli, pancakes, smoothies, desserts, coffee, curries. |
| Blueberries | Antioxidants – repair and recovery | Smoothies, desserts, baking, on their own, with yogurt. |
| Bone Broth | Immune fighter, helps with GI issues | Drink solo, swap in every recipe where you use stock eg soups, curries, stews. |
| Coffee | stimulant, antioxidant, cancer fighter, don’t drink first thing in the morning – wait a few hours after wakening. | Black coffee with grass fed butter and MCT or coconut oil – proven to be optimal brain power. |
| Chia seeds/Flaxseeds | Omega 3, anti-inflammatory, cancer fighter | Smoothies, breakfast chia puddings, muesli, baking, with yoghurt and fruit, |
| Broccoli | Cancer fighter, fibre, good for gut health, both growth, minerals, folate, potassium, magnesium, vit C & K, iron, lowers cholesterol | Steamed, roasted, cut up into any stirfry, stew, soup etc |
| Yogurt | Probiotics – healthy bacteria, GI health and immune system | Smoothies, breakfast, with fruit and chia seeds, desserts, baking |
| MCT oil | Fatty acid to help brain function and weight management | Smoothies, coffee, salad dressing |
| Eggs | High quality protein, vit D & B12, selenium, amino acids | Scrambled, poached, omelette, hard boiled in salads |
| Avocado | Good fats, vitamin C, fibre – no sugar and satiated longer | smoothies, salads, guacamole, with eggs |
| Kale | Vit B6, fibre, calcium, potassium, iron, magnesium, antioxidant, anti-viral. | Salads, smoothies, with eggs, chopped up in spag bol & lasange, |
| Spinach | Anti-inflammatory, anti-cancer, vit K, A, manganese, folate, magnesium | Salads, smoothies, cooked with eggs, |
| Dark Chocolate 85% + | Stimulant, magnesium, fiber, iron, antioxidants, lowers blood pressure | Just a small square at a time, baking |
| Licorice Tea | Aids upper respiratory symptoms, digestive problems, reflux and indigestion, adrenal fatigue and leaky gut. | Have as many cups during the day as you like, perfect for first cuppa of the day |
| Spirulina | Revitalize your health, helps leaky gut, eliminates candida, healthy bacterial flora, immune strengthening | smoothies |
| Almonds | Antioxidants, reduces cholesterol, Vit E. magnesium, reduces inflammation, lowers blood pressure. | Raw, unsalted, baking, muesli, salads, smoothies |
| Green Tea | Antioxidants, protects cells and reduces aging in the body and protects against diseases. Loaded with essential minerals – helps weight loss. | Drink hot or cold as much as you like throughout the day |
| Salmon | Vit B12, B6, D and selenium. Niacin (flush out liver), omega 3 fatty acids, protein and potassium. | Grilled with skin on (highest form of selenium). Baked, have with salad, vegetables, risotto, pasta dish, with eggs. |
*additional supplements I use everyday are:
– Magnesium morning and night to help my body get through the day and have a restful sleep at night. Even though many of these items on the list contain magnesium, I still have additional supplementation because our body strips magnesium out from stress, medication (contraception pill), environmental toxins, microwaves, plastics, inflammation etc.
– high quality fish oil (less toxins than tablets/capsules) helps my joints to not creak and cells to gain nutrition.
– Vitamin B complex helps hectic days and allows you to have energy and supports your hormones.
-Vitamin C ascorbic acid assists with iron and magnesium absorption that women can be deficient in (as mentioned above).
-apple cider vinegar assists with stomach acids and breaking down your carbohydrates.
*Helpful Tip – leave the spices out on the kitchen bench or put in a visible place in the pantry so that you see them each time you grab something out.
*Of course there are many other items on my list – but start with these over the next few weeks and I can help you to add this list gradually.
*If you are unsure what I mean when I mention anti-inflammatory or antioxidants click here for an explanation:Explanations for antioxidants and anti-inflammatory
