Amino Acids

Tyrosine

food sources include almonds, bananas, lima beans, pumpkin seeds, sesame seeds

Taurine

food sources include eggs, fish, meat

Carnitine

food sources include primarily meats and foods of animal origin

Serine

food sources include almonds, avocados, bananas, lima beans, pumpkin seeds, sesame seeds

Proline

food sources include meat sources

GABA

sources include whole grains, brown rice, oats

Glutamine

food sources include many plant and animal substances. Excellent sources would be raw spinach and parsley

Cysteine

food sources include carob, coconut, gelatin, meat, oats, peanuts, walnuts

Alanine

sources include beef, chicken, turkey, fish

Leucine

food sources include brown rice, beans, meats, nuts

Isoleucine

food sources include almonds, cashews, chicken, chickpeas, eggs, fish, lentils, liver, meat, rye, most seeds

Arginine

food sources include carob, coconut, gelatin, meat, oats, walnuts

Histamine

sources include anchovies, avocados, eggplant, mushrooms, yogurt, spinach, aged cheeses, and tomatoes

Histidine

food sources include rice, wheat, rye

Valine

food sources include grains, meat, mushrooms, peanuts

Tryptophan

sources include sesame seeds, turkey, beef, chicken, lamb, cashews, pork

Threonine

sources include beans, lentils, eggs, fish, poultry, meat, nuts, and seeds

Phenylalanine

sources include eggs, fish, meat, nuts, and seeds

Ornithine

food sources include meat, fish, and eggs

Methionine

food sources include eggs, fish, lentils, meat, seeds, yogurt

Lysine

food sources include cheese, eggs, fish, lima beans, potatoes, red meat

Glutamic Acid

sources include chicken, fish, eggs, meat

Glycine

sources include whitefish, spirulina, turkey, and gelatin

Enzymes

Protease

dietary sources include raw fruits and vegetables, sprouted seeds, raw nuts, whole grains, and legumes

Pepsin

this enzyme is produced in the stomach lining

Papain

food sources include papaya

Pancreatin

group of enzymes normally produced in the pancreas

Lipase

dietary sources include raw fruits and vegetables, sprouted seeds, raw nuts, whole grains, and legumes

Lactase

found naturally in unpasteurized dairy products

Hydrochloric Acid

sources to increase hydrochloric acid production include apple cider vinegar, spinach, lemon juice, olives, celery

Bromelain

food sources include pineapple

Amylase

dietary sources include raw fruits and vegetables, sprouted seeds, raw nuts, whole grains, and legumes

Potassium Bicarbonate

sources include almonds, raisins, and bananas

Fatty Acids

Linoleic acid

sources include sunflower seeds, pecans, brazil nuts, pine nuts

DHA

sources include salmon, sardines, mackerel, herring, seaweed

CLA

sources of Conjugated Linoleic Acid (CLA) is grass fed beef and dairy products

GLA

sources include flax, olive, and hemp oil

EPA

sources include salmon, sardines, mackerel, herring

Alpha-linolenic acid

sources include flaxseed, walnuts, pecans, yogurt

Minerals

Zinc

brewer’s yeast, dulse, egg yolks, fish, kelp, lamb, legumes, lima beans, liver, meats, mushrooms, pecans, oysters, poultry, pumpkin seeds, sardines, seafood, sunflower seeds, whole grains, cayenne, chamomile, dandelion, fennel seed, parsley, sage

Vanadium

sources include dill, fish, olives, meat, radishes, snap beans, whole grains

Sulfur

sources include Brussels sprouts, dried beans, cabbage, eggs, fish, kale, meats, turnips

Selenium

sources include meats, whole grains, brazil nuts, brewer’s yeast, broccoli, brown rice, chicken, dulse, kelp, liver, molasses, salmon, seafood, vegetables, cayenne, chamomile, fennel seed, parsley, peppermint

Potassium

sources include fish, fruit, legumes, meat, poultry, vegetables, whole grains, apricots, bananas, blackstrap molasses, brewer’s yeast brown rice, dates, dulse, figs, dried fruit, nuts, potatoes, winter squash, yams, sage

Phosphorus

sources include asparagus, bran, brewer’s yeast, eggs, fish, dried fruit, legumes, nuts, sesame seeds, sunflower seeds, pumpkin seeds, meats, poultry, salmon, whole grains

Molybdenum

sources include beans, grains, legumes, peas, dark green leafy vegetables

Manganese

sources include cashews, caviar, cheddar cheese, egg yolk, garbanzo beans, lentils, blackstrap molasses, mussels, pistachios, pumpkin seeds, seaweed, walnuts, whole-grains

Magnesium

sources include apples, apricots, bananas, blackstrap molasses, brewer’s yeast, brown rice, cantaloupe, dulse, figs, grapefruit, green leafy vegetables, kelp, lemons, lima beans, millet, nuts, peaches, black-eye peas, salmon, sesame seeds, watercress, whole grains, cayenne, chamomile, paprika, peppermint, sage

Lithium

sources include seaweed, potatoes, lemons, and eggs

Iron

sources include cashews, liver, beef, caviar, egg yolk, garbanzo beans, lentils, blackstrap molasses, mussels, pistachios, pumpkin seeds, seaweed, walnuts, wheat germ, whole-grain products

Iodine

sources include iodized salt, seafood, saltwater fish, kelp, asparagus, dulse, lima beans, mushrooms, sea salt, sesame seeds, spinach, summer squash, swiss chard, turnip greens

Germanium

sources include shitake mushrooms, aloe vera

Copper

sources include almonds, beans, beets, blackstrap molasses, broccoli, lentils, liver, mushrooms, nuts, oats, oranges, pecans, radishes, salmon, seafood, green leafy vegetables

Cobalt

sources include beet greens, buckwheat, cabbage, clams, figs, kidney, lettuce, liver, milk, oyster, spinach, watercress

Chromium

sources include brewer’s yeast, brown rice, cheese, meat, whole grains, dried beans, blackstrap molasses, calf liver, chicken, dulse, eggs, mushrooms, potatoes. Someone with insulin resistance or if one does not produce enough insulin they should check with their physician before taking supplemental chromium.

Calcium

sources include yogurt, hard cheese, cottage cheese, dark leafy green vegetables, strawberries, broccoli, citrus, dried peas, beans

Boron

sources include walnuts, almonds, broccoli, honey, carrots, pears, bananas

Vitamins

Vitamin P

sources include oranges, lemons, kale, grapefruit, spinach

Vitamin K

sources include asparagus, blackstrap molasses, broccoli, Brussels sprouts, cabbage, cauliflower, dark green leafy vegetables, egg yolks, liver, oats, rye, safflower oil

Biotin (Vitamin H)

sources include dark green vegetables, organ meats, kidney beans, asparagus, broccoli, beets, cabbage, cauliflower, orange juice, cantaloupe, green peas, sweet potatoes, whole grains, lima beans

Vitamin E

sources include dark green leafy vegetables, legumes, nuts, seeds, whole grains, brown rice, dulse, eggs, kelp, oatmeal, organ meats, sweet potatoes, watercress, flax seed

Vitamin D

sources include fish oil, eggs, sunshine

Vitamin C

sources include citrus fruit, tomatoes, green peppers, parsley, dark leafy vegetables, broccoli, cantaloupe, strawberries, cabbage, potatoes, peas, lettuce, asparagus

Vitamin B6

most food contains B6, but the highest amounts are in brewer’s yeast, carrots, chicken, eggs, fish, meat, peas, spinach, sunflower seeds, walnuts, bananas, blackstrap molasses, broccoli, brown rice, cabbage, cantaloupe, dulse, plantains, potatoes, rice bran

Pantothenic Acid (Vitamin B5)

sources include beef, brewer’s yeast, eggs, fresh vegetables, kidney, legumes, liver, mushrooms, nuts, royal jelly, saltwater fish

Niacin (Vitamin B3)

sources include beef liver, brewer’s yeast, broccoli, carrots, cheese, dandelion greens, dates, eggs, fish, peanuts, potatoes, tomatoes, fennel seed, parsley

Vitamin B12

sources include brewer’s yeast, clams, eggs, herring, kidney, liver, mackerel, seafood

Thiamine (Vitamin B1)

sources include brown rice, egg yolks, fish, legumes, liver, peas, poultry, rice bran, whole grains, asparagus, brewer’s yeast, broccoli, Brussels sprouts, dulse, kelp, most nuts, oatmeal, plums, dried prunes, spirulina, watercress, cayenne, chamomile, fennel seed, parsley, peppermint, sage

Riboflavin (Vitamin B2)

sources include liver, oysters, meat, dark leafy vegetables, eggs, mushrooms, asparagus, broccoli, Brussels sprouts, fish

PABA

sources include kidney, liver, molasses, mushrooms, spinach, whole grains

Niacinamide

sources include beef liver, brewer’s yeast, chicken, halibut, peanuts, salmon, sunflower seeds, swordfish, turkey, veal

Inositol

sources include brewer’s yeast, fruits, legumes, meats, unrefined molasses, vegetables, whole grains

Folic Acid

sources include barley, beef, bran, brewer’s yeast, brown rice, cheese, chicken, dates, green leafy vegetables, lamb, legumes, lentils, liver, mushrooms, oranges, split peas, root vegetables, salmon, whole grains

Choline

sources include egg yolks, legumes, meat, whole-grains

Beta-Carotene

sources include kale, carrots, sweet potatoes, spinach, mustard greens, turnip greens, butternut squash, parsley, oregano, thyme