Nutritional Items

Type

How Does It Benefit The Body?

Where Is It Found?

Histidine

AA – Essential

Performs important anti-inflammatory, anti-oxidant, and anti-secretory functions within the body. Crucial to modulating inflammatory response as well as gastric acid regulation.

Meat, fish, eggs, soy, whole grains, beans, and nuts.

Isoleucine

AA – Essential

Helps endurance and assists in the repair and rebuilding of muscle. This amino acid is important to body builders as it helps boost energy and helps the body recover from training.

Meat, fish, cheese, most seeds and nuts, eggs, chickens and lentils.

Leucine

AA – Essential

Leucine may help healing of skin and bones. It may increase muscle growth and lean body mass. It may increase production of human growth hormone (HGH).

Soy products, egg yolks, chicken, beef, and salmon.

Lysine

AA – Essential

Reduces anxiety, blocks the formation of cold sores, improves calcium absorption, and helps wound healing by creating collagen

Red meat, parmasean cheese, eggs, soybeans, and spirulina.

Methionine

AA – Essential

Keeps the liver healthy and promotes wound healing.

Eggs, meat, fish, seasame seeds, Brazil nuts, and cereal grains.

Phenylalanine

AA – Essential

Helps depression, pain, skin disorders, and is crucial for the production of other molecules in the body.

Soy products, pumpkin seeds, eggs, and seafood.

Threonine

AA – Essential

Promotes the growth of the thymus gland and promotes cell immune defense function.

Meat, cottage cheese, and wheat germ.

Tryptophane

AA – Essential

Helps insomnia, sleep apnea, depression, anxiety, facial pain, a severe form of premenstrual syndrome called premenstrual dysphoric disorder (PMDD), smoking cessation, grinding teeth during sleep (bruxism), attention deficit-hyperactivity disorder (ADHD), Tourette’s syndrome, and to improve athletic performance.

Chocolate, oats, dried dates, milk, yogurt, cottage cheese, red meat, eggs, fish, poultry, sesame, chickpeas, almonds, sunflower seeds, pumpkin seeds, buckwheat, spirulina, and peanuts.

Valine

AA – Essential

Enhances energy, increases endurance, and aids in muscle tissue recovery and repair. It can also lower elevated blood sugar levels and increase growth hormone production.

Soy, cheese, peanuts, mushrooms, whole grains, and vegetables. Isoleucine is plentiful in meat, fish, poultry, eggs, cheese, lentils, nuts, and seeds.

Alanine

AA – Non-essential

An important source of energy for muscles and central nervous system, strengthens the immune system, and helps in the metabolism of sugars and organic acids.

Meat, wheat germ, fish, eggs, and cottage cheese.

Arginine

AA – Non-essential

Improves cardiovascular health, erectile dysfunction, and strengthens immune system.

Red meat, poultry, fish, dairy, seeds, nuts, beans, and leafy vegetables.

Asparagine

AA – Non-essential

Supports the production of the body’s proteins, enzymes and muscle tissue.

Dairy, whey, beef, poultry, eggs, fish, lactalbumin, seafood, asparagus, potatoes, legumes, nuts, seeds, soy, and whole grains.

Aspartic Acid

AA – Non-essential

Supports hormone production. Helps the functioning of the nervous system.

Avocado, asparagus, oysters, and molasses.

Cysteine

AA – Non-essential

It is a main protein in nails, skin, and hair. Cysteine is important in collagen production, as well as skin elasticity and texture. Can also lower blood sugar.

Chicken, turkey, yogurt, cheese, eggs, sunflower seeds and legumes.

Cystine

AA – Non-essential

Protein in hair, skin, and nails.

Eggs and seeds.

Glutamic Acid

AA – Non-essential

Helps nerve cells in the brain send and receive information from other cells. It may be involved in learning and memory.

Turkey, soybeans, almonds, Swiss cheese, Mozzerella cheese, and lentils.

Glutamine

AA – Non-essential

Supports the immune system.

Eggs, skim milk, beef, tofu, white rice, and corn.

Glycine

AA – Non-essential

Can improve sleep, supports liver function and brain health, helps create collagen, and protects against muscle loss.

Bone broth, poultry skin, spinach, legumes, dried seaweed, cabbage, and dairy products.

Ornithine

AA – Non-essential

Improves athletic performance, premotes wound healing, improves sleep quality, and supports immune system

Wild rices, Brazil nuts, oregano, and grapes.

Proline

AA – Non-essential

Helps create collagen and supports joints and tendons.

Pork, veal, lamb, cottage cheese, and eggs.

Serine

AA – Non-essential

Essential for brain development and metabolism. It is a natural relaxant, relieves stress, anxiety and depression, and most critically is used in the making of serotonin.

Soybeans, peanuts, walnuts, almonds, eggs, chickpeas, lentils, and shellfish.

Taurine

AA – Non-essential

Regulates calcium levels, balances electrolytes, supports the nervous system, improves heart health and liver functions.

Cow’s milk, scallops, mussels, and clams.

Tyrosine

AA – Non-essential

Improves alertness and memory recall.

Dairy products, meats, fish, eggs, nuts, beans, oats, and wheat.

Hydrogen

Element

Allows your cells and body to stay hydrated, transports toxins and wastes out of your body to be eliminated, ensures that your joints stay lubricated, catalyzes the transportation of nutrients to organs and remote areas of your body, and assists the immune system in staying active and alert.

Poultry, fish, dairy, cucumbers, spinach, tomatoes, celery, grapefruit, radishes, watermelon, and legumes.

Lithium

Element

Stabilizes mood and regulates thinking and behavior.

Drinking water, mustard, kelp, pistachios, dairy, fish, and meat.

Nitrogen

Element

Influences growth, hormones, brain functions and the immune system.

Beets, dark chocolate, pomegranate, garlic, and leafy greens.

Oxygen

Element

Contracts our muscles, repairs our cells, feeds our brains, and even calms our nerves.

Fresh spinach, broccoli, kale, mustard greens, spirulina, and chlorella.

Calcium

Essential Mineral

Keeps bones healthy, enables blood to clot, and enables muscles to contract.

Cheese, yogurt, milk, sardines, kale, broccoli, poppy seeds, sesame seeds, chia seeds, and almonds.

Magnesium

Essential Mineral

Helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, and helps bones remain strong. It also helps adjust blood glucose levels. It aids in the production of energy and protein.

Avocados, bananas, kidney beans, salmon, figs, raspberries, spinach, and kale.

Phosphorus

Essential Mineral

Aids in the formation of bones and teeth and helps the body with growth, maintenance, and repair of cells and tissues.

Meats, poultry, fish, nuts, beans and dairy products.

Potassium

Essential Mineral

Helps regulate fluid balance, muscle contractions and nerve signals. Can help reduce blood pressure and water retention, protect against stroke and prevent osteoporosis and kidney stones.

Bananas, oranges, cantaloupe, honeydew, apricot, prunes, cooked spinach, and cooked broccoli.

Silica

Essential Mineral

Helps to strengthen the connective tissues of the brain, nerve cells, and spinal cord thereby improving memory and helping to prevent memory loss. It also helps stabilize the pancreas’s release of insulin.

Whole grain bread and pasta, oatmeal, brown rice, oat and wheat bran cereals, bananas, mangos, green beans, and spinach.

Sodium

Essential Mineral

Balances fluid in the body, helps send nerve impulses, and affects muscle function.

Beans, fish, sausage, caviar, anchovies, nuts, and seeds.

Zinc Orotate

Essential Mineral

Premotes wound recovery, supports liver health, and boosts immunity.

Beans, dark meat chicken, pumpkin seeds, oysters, crab, and yogurt.

Alpha-linolenic Acid

Fatty Acid

Needed for human growth and development. Lowers blood pressure and cholesterol.

Flaxseed oil, canola oil, soybean oil, perilla oil, and walnut oil.

Lecithin

Fatty Acid

Lowers cholesterol, improves heart health, aids with digestion and metabolism, and soothes and moisturizes skin.

Organ meats, eggs, cooked green vegetables, and legumes.

Linoleic Acid

Fatty Acid

Reduces total and LDL cholesterol and supports heart health.

Black walnuts, Brazil nuts, almonds, peanuts, turkey, and hemp seed.

Omega 3

Fatty Acid

Improves eye health, improves risk factors for heart disease, can fight anxiety and depression, and reduces inflammation.

Mackeral, salmon, herring, avocados, cod liver oil, caviar, seaweed, chia seeds, walnuts, anchovies, and sardines.

Omega 6

Fatty Acid

Used for reducing the risk of heart disease, lowering total cholesterol levels, lowering “bad” (LDL) cholesterol levels, raising “good” (HDL) cholesterol levels, and reducing cancer risk. It is also a source of energy for the body.

Poultry, eggs, nuts, sesame seeds, whole grain breads, pumpkin seeds, hemp oil, grape seed oil, flax oil, soybean oil, corn oil, cereals, walnuts, tofu, avocado oil, peanut butter, and trout.

Omega 9

Fatty Acid

Increases HDL (“good”) cholesterol and decrease LDL (“bad”) cholesterol, helps eliminate plaque build- up in the arteries, which causes heart attack and stroke.

Olive oil, cashew nut oil, almond oil, avocado oil, peanuts, almonds, cashews, walnuts, olives, and sesame oil.

Nickel

Ionic Mineral

Aids in iron absorption, as well as adrenaline and glucose metabolism, hormones, lipid, cell membrane, improves bone strength and may also play a role in production of red blood cells.

Black tea, nuts, seeds, soy milk, chocolate, cocoa powders, oats, buckwheat, and wheat germ.

Strontium

Ionic Mineral

Increases calcium absorption, boosts bone formation, regulates bone breakdown, improves resistance to fractures, may prevent bone pain, and helps restore alkaline state.

Spices, seafood, whole grains, root and leafy vegetables, and legumes.

Vanadium

Ionic Mineral

Used for treating diabetes, low blood sugar, high cholesterol, heart disease, tuberculosis, syphilis, a form of “tired blood” (anemia), and water retention (edema); for improving athletic performance in weight training; and for preventing cancer.

Mushrooms, shellfish, black pepper, parsley, dill weed, beer, wine, grain and grain products, and artificially sweetened drinks.

Bioflavonoids (anthoxanthins)

Misc

Enhances the action of vitamin C, to supports blood circulation, treats allergies, viruses, or arthritis and other inflammatory conditions.

In the pulp and white core that runs through the center of citrus fruits, green peppers, lemons, limes, oranges, cherries, and grapes. Also found in broccoli, red onions, and yellow onions.

Fluoride

Misc

Rebuilds weakened tooth enamel, reverses early signs of tooth decay, and prevents the growth of harmful oral bacteria.

Drinking water, bottled water, avocados, peaches, strawberries, radishes, lettuce, and milk.

Gamma Aminobutyric Acid (GABA)

Misc

Known for relieving anxiety, improving mood, reducing symptoms of premenstrual syndrome (PMS), and treating attention deficit-hyperactivity disorder (ADHD). It is also used for promoting lean muscle growth, burning fat, stabilizing blood pressure, and relieving pain.

Soy beans, mushrooms, potatoes, sweet potatoes, spinach, tomatoes, peas, walnuts, almonds, broccoli, halibut, shrimp, cocoa, whole grains, chamomile, and St John’s Wort.

Glutathione

Misc

Reduces oxidative stress, improves psoriasis, reduces cell damage in alcoholic and nonalcoholic fatty liver disease, increases mobility for people with peripheral artery disease, and may help fights against autoimmune disease.

Asparagus, avocado, cabbage, brussel sprouts, spinach, broccoli, garlic, chives, tomatoes, cucumber, almonds, and walnuts.

Melatonin

Misc

Natural sleep aid produced by the pineal gland in the brain. May also help support eye health, treat stomach ulcers and heartburn, ease tinnitus symptoms and even raise growth hormone levels in men.

Tart cherries, corn, asparagus, tomatoes, pomegranate, olives, grapes, broccoli, cucumber, rice, barley, rolled oats, walnuts, peanuts, sunflower seeds, mustard seeds, and flaxseed.

Magnesium

(Mineral)

Chemical reactions in the body (electrolyte). Needed for fluid balance, neurological and muscle function, heart regulation, etc.  Helps build bones and teeth.

Nuts and seeds; legumes; leafy, green vegetables; seafood; chocolate; artichokes; “hard” drinking water

S-Adenosyl-L-Methionine (SAMe)

Misc

SAMe was discovered in the early 1950s. It’s made in the body from methionine, an amino acid found in foods. It has been found to regulate key functions in living cells. Abnormal levels of SAMe in the body have been reported in liver diseases and depression. This prompted researchers to investigate whether SAMe might be helpful in treating these conditions. The idea that SAMe might be helpful for osteoarthritis came from studies of SAMe for depression. Some of the participants in the depression studies who also had osteoarthritis said their joint symptoms improved when they took SAMe.

No foods contain SAMe. But foods that contain methionine are eggs, fish, chicken, beef, and dairy products.

Boron

Trace Mineral

Used for building strong bones, treating osteoarthritis, as an aid for building muscles and increasing testosterone levels, and for improving thinking skills and muscle coordination. Can also aid in brain function.

Kale, spinach, grains, prunes, raisins, apples, milk, potatoes, and nuts.

Chloride

Trace Mineral

Helps keep the amount of fluid inside and outside of your cells in balance. It also helps maintain proper blood volume, blood pressure, and pH of your body fluids.

Seaweed, cheese, olives, rye, tomatoes, lettuce, and celery.

Chromium

Trace Mineral

Used as a weight-loss aid and to control blood sugar. Works by aiding the action of insulin in the body.

Broccoli, whole wheat bread, garlic, orange juice, green beans, apples, tuna, beef liver, eggs, beets, pork, peaches, and chicken.

Cobalt

Trace Mineral

Needed for healthy red blood cell formation and neurological health. Can also promote antioxident defenses and provides anti-inflammation properties.

Fish, nuts, spinach, broccoli, and oats.

Copper

Trace Mineral

Enables the body to form red blood cells. It helps maintain healthy bones, blood vessels, nerves, and immune function, and it contributes to iron absorption.

Oysters, lobster, squid, mussels, clams, beef liver, cashews, almonds, pecans, peanuts, lentils soy beans, navy beans, cocoa, blackstrap molasses, spirulina, mushrooms, and egg yolks.

Germanium

Trace Mineral

Helps with pain, weak bones (osteoporosis), allergies, and low energy.

Broccoli, celery, garlic, mushrooms, milk, onions, ginseng, and aloe.

Iodine (aqueous)

Trace Mineral

Helps in the production of thyroid hormones, which help control growth, repair damaged cells and support a healthy metabolism. Also improves cognitive funtion.

Cod, tuna, seaweed, shrimp, milk, yogurt, and cheese.

Iron

Trace Mineral

Helps transport oxygen throughout the body, prevents fatigue, and helps fight off infection.

Liver, lean red meat, chicken, oysters, lentils, beans, tofu, prunes, figs, apricots, dark chocolate, and spinach.

Manganese

Trace Mineral

May improve bone health, reduces disease risk and inflammation, regulates blood sugar, and plays a role in metabolism.

Almonds, pecans, oatmeal, pinto beans, lima beans, spinach, pineapple, and dark chocolate.

Molybdenum

Trace Mineral

Activates enzymes that help break down harmful sulfites and prevent toxins from building up in the body. Also can prevent tooth decay.

Black eyed peas, beef liver, lima beans, yogurt, potatoes and their skins, and wheat cereal.

Selenium

Trace Mineral

Boosts immune system, improves thyroid health, protects against heart disease, and acts as an antioxidant.

Brazil nuts, yellow fin tuna, pork, beef, chicken, turkey, cottage cheese, eggs, sunflower seeds, mushrooms, spinach, oatmeal, yogurt, cashews, lentils, and bananas.

Silicon

Trace Mineral

Used for improving skin healing, treating sprains and strains, as well as digestive system disorders, strengthens bone health, treats alopecia, prevents brittle nails, and restores mucosa.

Water, beer, cereal grains, meat, milk, root vegetables, red wine, raisins, bananas, and coffee.

Sulfur

Trace Mineral

Needed for the synthesis of glutathione, which acts as a potent antioxidant, protecting your cells from damage; prevents itchy skin and dandruff; treats acne.

Garlic, onions, broccoli, cauliflower, cabbage, brussels sprouts, kale, lettuce, eggplant, shallots, and beans.

Vitamin A (retinyl palmitrate)

Vitamin

Supports a healthy immune system, prevents macular degeneration and nighttime blindness, aids in reducing risk of urinary stones, improves health of bones and teeth, protects skin, and supports muscle growth.

Carrots, sweet potato, tuna, butternut squash, spinach, cantaloupe, lettuce, red bell peppers, broccoli, and grapefruit.

Vitamin B1 (thiamine)

Vitamin

Helps prevent complications in the nervous system, brain, muscles, heart, stomach, and intestines. It is also involved in the flow of electrolytes into and out of muscle and nerve cells.

Beef, liver, dried milk, nuts, oats, oranges, pork, eggs, seeds, legumes, peas, rice, pasta, breads, cereals, flour, and yeast.

Vitamin B10 (PABA)

Vitamin

Used in anemia prevention. It has haematopoietic properties, participates in red blood cell production and iron conversion. It stimulates the activity of several important hormones and prevents fertility problems. Protects the skin and hair.

Green leafy vegetables, whole grains, molasses, eggs, yogurt, wheat germ, and mushrooms.

Vitamin B11 (pteryl-hepta-glutamic acid or salicylic acid)

Vitamin

Essential for production of new cells and important for the metabolism of homocysteine.

Clams, beef liver, salmon, fortified breakfast cereal, trout, milk, and yogurt.

Vitamin B12 (cobalamin)

Vitamin

Helps with red blood cell formation and anemia prevention, supports bone health, may improve mood and depression, boosts energy, and improves memory.

Animal liver, clams, sardines, beef, tuna, trout, fortified breakfast cereals, yogurt, and eggs.

Vitamin B13 (orotic acid)

Vitamin

Vitamin B13 is manufactured by the body’s intestinal flora. It may aid in the metabolism of folic acid and B12, assist in the absorption of calcium and magnesium and essential nutrients.

In addition to being produced by the body’s intestinal flora, it can be found in root vegetables such as carrots, beets, potatoes, onions, and garlic.

Vitamin B2 (riboflavin)

Vitamin

Crucial for breaking down food components, absorbing other nutrients, and maintaining tissues. Helps break down proteins, fats, and carbohydrates. It plays a vital role in maintaining the body’s energy supply.

Turkey, chicken, beef, animal liver, asparagus, artichokes, avocados, cayenne, kelp, nuts, parsley, pumpkins, sweet potatoes, broccoli, and sage.

Vitamin B3 (niacin)

Vitamin

Regulates digestion, reduces symptoms of arthritis, prevents the risk of heart disease, improves anxiety, supports normal nervous system function, fights fatigue, keeps skin healthy, and can help lower blood sugar levels.

Red meat, animal liver, eggs, chicken, salmon, mackerel, milk, and dairy products.

Vitamin B4 (adenine)

Vitamin

Promotes growth of red blood cells, boosts energy levels, improves digestion, and supports healthy brain function.

Salmon, leafy greens, animal liver, legumes, milk, eggs, beef, and oysters.

Vitamin B5 (pantothenic acid)

Vitamin

Helps create red blood cells, maintains a healthy digestive tract, synthesizes cholesterol.

Mushrooms, legumes, lentils, avocados, milk, eggs, cabbage, animal liver, white potatoes, sweet potatoes, and whole grain cereals.

Vitamin B6 (pyridoxine)

Vitamin

May improve mood and reduce symptoms of depression, promotes brain health, may prevent anemia, and benefits the central nervous system.

Pork, chicken, turkey, eggs, bread, fish, soybeans, oatmeal, brown rice, milk, ricotta cheese, tuna, carrots, and chicken liver.

Vitamin B7 (biotin)

Vitamin

Used by the body to metabolize carbohydrates, fats and amino acids. It is also vital for the normal growth of fetuses. Can increase the health of skin, hair and nails.

Tomatoes, carrots, almonds, salmon, eggs, almonds, walnuts, sweet potatoes, and cauliflower.

Vitamin B8 (myo-inositol)

Vitamin

Supports the action of insulin, affects chemical messengers in the brain such as serotonin and dopamine.

Animal liver, legumes, soy, Swiss chard, tomatoes, Romaine lettuce, carrots, almonds, eggs, onions, cabbage, cucumbers, cauliflower, goat milk, cow milk, raspberries, strawberries, halibut, oatmeal, and nuts.

Vitamin B9 (folic acid)

Vitamin

Necessary for the production of red blood cells and for the synthesis of DNA, and helps produce energy.

Broccoli, spinach, lettuce, brussels sprouts, beets, beans, legumes, and asparagus.

Vitamin C (ascorbic acid)

Vitamin

Necessary for the growth, development and repair of all body tissues. It’s involved in many body functions, including formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.

Broccoli, cantaloupe, cauliflower, kale, kiwi, orange juice, papaya, red, green or yellow pepper, sweet potato, strawberries, and tomatoes.

Vitamin Choline

Vitamin

Improves memory and cognition, protects heart health, and boosts metabolism.

Eggs, animal liver, peanuts, poultry, dairy products, spinach, beets, wheat, and shellfish.

Vitamin D2 (ergocalciferol)

Vitamin

Helps the body absorb calcium, can treat rickets, hypoparathyroidism, and familial hypophosphatemia.

Mushrooms and fortified foods.

Vitamin D3 (cholecalciferol)

Vitamin

Helps the body absorb calcium and phosphorus.

Salmon, herring, sardines, tuna, egg yolks, and animal liver.

Vitamin E (alpha-tocopherol)

Vitamin

May prevent coronary heart disease, support immune function, prevent inflammation, promote eye health, and lower the risk of cancer.

Dry roasted sunflower seeds, dry roasted hazelnuts, dry roasted peanuts, dry roasted almonds, spinach, broccoli, kiwi, mango, and tomato.

Vitamin K1 (phylloquinone)

Vitamin

Prevents excessive bleeding (blood clotting).

Kale, spinach, collard greens, turnip greens, broccoli, and brussels sprouts.

Vitamin K2 (menaquinone)

Vitamin

Regulates calcium deposition, supports bone health, and supports brain health.

Butter, cheese, egg yolks, pork chops, pork sausage, and dark chicken meat.