Disclaimer:  These statements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. These suggestions are not intended as a substitute for your physician.

Our Purpose:  We are advocates of obtaining nutrients through food sources. Vitamins and minerals obtained through a well-balanced diet should provide everything a healthy body needs.

Special thanks to: Samantha Bamford, Elliott Geneste, and Melanni Bomersback for the motivation, input, time, and enthusiasm in getting this together.


Antioxidants:  Antioxidants are selective and act against undesirable oxygen reactions which produce free radicals but do not interfere with oxygen activity that is beneficial for the body. Antioxidants scavenge free radicals and neutralize their damage rendering them harmless. Antioxidants can be found in foods high in Vitamin A, C, and E.

Free Radicals:  Created by the presence of too much or too little oxygen, free radicals create toxic byproducts. These highly reactive substances can damage cell structures, impair immunity, and alter DNA codes. Free radicals occur naturally during the metabolic process, however processed foods, lifestyle, and environmental toxins are also culprits.

Acute Inflammation is a good thing. It is the body’s response in the healing of wounds and defending against bacteria and viruses.

Chronic Inflammation is a not a good thing. The body’s immune response is in constant defense mode. This is brought on by lifestyle, environment, and a myriad of auto immune conditions. Taking a proactive stance, quitting smoking, losing weight, exercise, and eating a healthy well-balanced diet are a few practical considerations in combating chronic inflammation.

Foods, including healthy fats, nuts, seeds, oils, fresh fruits and vegetables, turmeric, ginger, garlic, whole grains, and bee pollen are thought to contain anti-inflammatory properties.

Gluten:  A form of protein found in some grains.

Gliadin:  Protein present in gluten and toxic to ALL intestinal tissue, although it takes large quantities to cause any damage. However, in Celiac Disease, sufferers are sensitive to gluten, their villi (hair-like projectiles in the intestines which increase surface are for vitamin absorption) become damaged as a result of gluten ingestion.

Celiac Disease (gluten sensitivity):  A digestive and autoimmune disorder in which the immune system forms antibodies into gluten, which in turn attack the intestinal lining. When gluten is ingested, fat, calcium, and iron struggle to be absorbed.


Vitamin E:  Found in almonds, walnuts, peanut butter, sea greens, and dark leafy green vegetables.

Beta Carotene:  Converts to Vitamin A as needed in the liver. Found in yellow and orange fruits and vegetables, dark leafy greens, and sea greens. Needs fat and zinc for absorption.

Selenium:  Increases the absorption of Vitamin E and Vitamin A. Found in nutritional yeast, garlic, celery, mushroom, and onion.

Vitamin C:  Good for collagen production, wound healing, and helps boost the absorption of other antioxidants. Found in citrus fruits, green pepper, green vegetables, cauliflower, and broccoli.

Fat-Soluble Vitamins:  Vitamins A, D, E, and K. They are stored in the liver and fatty tissue and are eliminated more slowly than water-soluble vitamins. Fat-soluble vitamins are not lost when cooked. Excessive consumption of these vitamins in supplemental form can result in toxicity. This does not occur in food sources.

Water-Soluble Vitamins:  B Vitamins and Vitamin C are quickly eliminated and must be replaced daily. They are easily compromised, though proper refrigeration inhibits nutrient destroying enzymes. Produce should be washed and not soaked, as soaking washes away water-soluble vitamins.

Minerals:  Allow the body to absorb nutrients, aiding in metabolic function, oxygen transport, and emotional well-being. They keep the body’s pH balanced (alkaline).


Vitamin A  needs fat and zinc for absorption.

Calcium, Magnesium, and Vitamin D  function together.

Vitamin E and Vitamin A  absorption increases with selenium.

Vitamin C  may enhance absorption of non-heme iron (plant-based iron).

Vitamin D  aids in calcium and phosphorus absorption.

Too much sodium can boost blood pressure. Potassium counters this, allowing the kidneys to flush excess sodium.


Alcohol is public enemy #1 in vitamin and mineral depletion.

Coffee, caffeinated tea, and stress hinder mineral absorption.


If you are thinking of switching your diet to vegan, vegetarian, or raw, it is wise to do some research before beginning your endeavor, making sure to source foods that supply the vitamin, mineral, and protein content your body needs for healthy function.

A poorly planned vegan diet can leave you deficient in certain vitamins, minerals and fats.

When beginning a raw diet, exercise caution. Initially, nuts may offer the satisfaction of a standard diet. However, a diet high in nut-based dishes can leave you feeling sluggish.

Note: Always consult your physician before starting any new diet.


Açaí:  A rich source of antioxidants, fiber, vitamins, minerals, essential fatty acids, protein, and good fats, which are essential for brain and organ function. It detoxifies the body and builds collagen resulting in healthy skin, hair, nails, cells, and tissues.

Cacao:  A potent antioxidant that increases focus and alertness. Can improve cholesterol levels and blood pressure. It is very rich in magnesium and chromium, which are often reported as the most deficient minerals in the average person.

Ginger:  A root possessing numerous therapeutic properties including antioxidant, anti-inflammatory, and cancer-fighting effects. Excellent for nausea, menstrual cramps, digestions, and arthritis pain.

Goji:  An exotic berry that enhances memory, alleviates stress, anxiety, and lethargy. Also known to maintain healthy blood pressure. cholesterol, blood sugar, kidney and liver health, and digestion. High in vitamins, proteins, and antioxidants that regulate the immune system.

Wheatgrass:  A gluten-free living food made from wheat berries. It contains chlorophyll and is a detoxifier. It is an anti-inflammatory, antioxidant, aids in digestion, and has wound healing properties. This magical grass is a complete source of protein supplying all the essential amino acids and has twice the amount of Vitamin A as carrots and is higher in Vitamin C than oranges!

Apple Cider Vinegar:  Made by fermenting the sugars from apples, turning them into acetic acid (the active ingredient in vinegar). Acetic acid kills bacteria and helps detoxify your body. It also aids in weight loss, can improve arthritis, and may help stabilize mood. Applied topically it can be effective for certain skin and scalp conditions as well as athletes foot.

Hemp Seed:  Considered a complete protein, meaning it has the most concentrated balance of proteins, essential fats, vitamins, and enzymes combined with a relative absence of sugar, starches, and saturated fats. This amazing seed supports weight loss, increased and sustained energy, rapid recovery for injuries and disease, lowered cholesterol and blood pressure, reduced inflammation, and improvement in immunity levels.

Bee Pollen:  Rich in proteins and contains almost all B Complex Vitamins. It enhances energy, assists with inflammatory conditions, helps the skin, aids digestion, and helps fight food addictions and cravings, ultimately helping with weight loss.

Daikon Radish:  Rich in Vitamins C and B. Excellent source of potassium, calcium, iron, and fiber. It is mostly used for its benefits in acne, digestive disorders, increasing appetite, liver disease, and respiratory diseases.

Turmeric:  This potent spice has cancer-fighting properties, reduces inflammation, regulates digestion, and helps skin diseases and wounds.

Maca:  A root rich in Vitamins B, C, and E. It provides plenty of calcium, zinc, iron, magnesium, phosphorus, and amino acids. Often used for sexual function, women’s health, and energy. Acts as a mood stabilizer.

Chlorella:  A fresh water algae that has more than 20 vitamins and minerals, boosting the immune system and helping to fight infection. It increases the good bacteria in the GI tract, helping to treat ulcers and digestive issues. It is also used for high blood pressure and high cholesterol, has cancer-fighting properties, and enhances immunity.

Mesquite:  Ground from the pod the plant produces and is used as a flour or natural sweetener. It is high in protein, and is a good source of fiber, calcium, iron, lysine, manganese, zinc, and potassium.

Acerola Cherry:  These little cherries are harvested and then ground into powder form. Acerola is a significant source of Vitamin C, builds collagen, and its Vitamin A qualities help improve vision.

Camu Camu:  Grows in the Amazon, where its fruits and leaves are commonly used for medicinal purposes. It contains high levels of Vitamin C (60x more per serving than an orange!).


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