Recommended Nutrients


WELCOME to our recommended Nutrients! Some of these items may seem HIDEOUS to you. I had never heard of AMALAKI before. It’s an Indian Goose Berry. SO LIVE AND LEARN. right?

We’ll be adding nutritional information to this page frequently. Keep checking back to find the information you are seeking. It is a work in progress.


Amalaki or Indian gooseberry — rejuvenates many body organs and functions, boosts the immune system, slow the aging process and promotes well-being and long life. Aids in digestion and improves the absorption of foods. It is believed to improve liver function, remove toxins, reduce inflammation and cool the body. Improves skin elasticity.


Avocado — contain more potassium than bananas, I bet you never heard that before. they are loaded with heart-healthy monounsaturated fatty acid and fiber. Eating avocados can lower cholesterol and triglyceride levels.

Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.

Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving (3):

  • Vitamin K: 26% of the RDA.
  • Folate: 20% of the RDA.
  • Vitamin C: 17% of the RDA.
  • Potassium: 14% of the RDA.
  • Vitamin B5: 14% of the RDA.
  • Vitamin B6: 13% of the RDA.
  • Vitamin E: 10% of the RDA.
  • Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food.

Avocados do not contain any cholesterol or sodium, and are low in saturated fat. I personally don’t think that matters, but this is one of the reasons they are favored by many “old school” experts who still believe these things are inherently harmful.

Resource: Authority Nutrition 12 Benefits of Avocados


Chocolate (70% cocoa or more, not processed with alkali) benefits:

Here are some nutritional benefits of chocolate but you must know, they are true of high quality chocolate. It should contain at least 70% cocoa, be low in sugar content. If label shows processed with alkaline it is not a good choice

Benefits of high quality chocolate (The Institute of Integrative Nutrition blog):

High quality cocoa chocolate can:

  • improve blood flow and circulation
  • improve mental clarity
  • skin protection from sun damage
  • lower blood pressure
  • natural detoxification
  • increased HDL and decreased LDL cholesterol
  • lower risk of cardiovascular disease
  • reduce risk of stroke
  • lessen unhealthy cravings
  • lower risk of diabetes
  • improved mood
  • better vision

“Boost the benefits of chocolate by combining it with other superfoods like goji berries, maca, spirulina, nuts, or          seeds…” (Institute of Integrative Nutrition).






Guava FPixabay Image 888070ruit — an inexpensive tropical fruit which is rich in nutrients supplying 3 times the daily requirement of vitamin C. Vitamin C helps you resist infections. The quava is such a powerhouse of nutrients that it’s included in the super fruits. Add to the benefit of vitamin C, lycopene, and antioxidants which are beneficial to our skin. They are also rich in manganese which helps us to absorb key nutrients from other foods, folate, a mineral which helps fertility, and potassium which helps normalize blood pressure.   Since it contains about 80% of water it helps keep your skin hydrated”, says Dr. Manoj K. Ahuja, Sukhda Hospital.

Guava treats constipation, is diabetes and weight loss friendly, hart healthy and improves eye sight. (Source:


  • Beets

Cilantro for Toxic Metal Cleansing

Cilantro is most often cited as being effective for toxic metal cleansing and rightfully so, this herb is a powerful, natural cleansing agent. The chemical compounds in cilantro bind to toxic metals and loosen them from the tissue. Many people suffering from mercury exposure report a reduction in the often-cited feeling of disorientation after consuming large and regular amounts of cilantro over an extended period.
Other Benefits of Cilantro

May be able to help prevent cardiovascular damage.
The School of Life Science in Tamil Nadu, India noted, after researching the activity of cilantro leaves and stem, “if used in cuisine would be a remedy for diabetes.”
Strong antioxidant activity.
Has been shown to have anti-anxiety effects.
May help improve sleep quality.
Has been examined and described to have a blood-sugar lowering effect.
Cilantro seed oil possess antioxidative properties, consumption may decrease oxidative stress.

Research conducted by The Dental School of Piracicaba in Brazil found cilantro oil to be a new natural fungal cleansing formulation opportunity.
Demonstrated activity against several types of harmful organisms.

James A. Duke, Ph.D., a former botanist at the U.S. Department of Agriculture, and author of The CRC Handbook of Medicinal Herbs, has praised the digestive-system-promoting benefits of cilantro and recommends drinking a cup of the tea made from a handful of the leaves, when experiencing any form of stomach discomfort.


Mulberries: Mulberries originated in China but have since spread thoughout the world.  American mulberry and the black mulberry are considered to have the most powerful flavor. They’re sweet yet tart.

Nutritional Value Of Mulberries

“Mulberries are filled with nutrients that are important for our body, including ironriboflavinvitamin Cvitamin Kpotassium, phosphorous, and calcium, as well as a significant amount of dietary fiber and a wide range of organic compounds, including phytonutrients, zeaxanthin, resveratrol, anthocyanins, lutein, and various other polyphenolic compounds.” Taken from

Due to the numerous nutritents mulberries the health benefits of mulberries aid to digestive health, lowering cholesterol,  in weight loss, increase circulation, build bone tissues, boost the immune system, prevent certain cancers, slow down the aging process, lower blood pressure, protect eye health, and improve the overall metabolism of the body.



Our immune system has the ability to fully recognize abnormal cells and remove them but only when it becomes fully activated by eating mushrooms.

Mushrooms have

  • angiogenesis inhibitors – that means these compounds inhibit new blood vessel growth. See in order for a tumor to grow in order for cells to become cancerous and spread they have to send out new signals that create new blood vessels to grow and feed them with nutrients and oxygen. But mushrooms say: “No way.” They inhibit the enzymes released by abnormal cells that promote blood vessel growth threby restricting the oxygen and nutrients from getting to those cells so these substances derived from mushrooms starve off tumors and cancers.”
  • Mushrooms also prevent the fat in our bodies from growing by stopping the deliveries of calories to feed those fat cells which act as tumors, secreting hormones that stimulate the growth of blood vessels. When the blood vessels grow they become weaker, when their job is really to hold in the nutrients. The weaker they are the more likely they will leak blood that should be delivered to the liver for cleansing or excretion.


Nuts — The health benefits of almonds are extensive, and they are frequently used as a healthy solution for relief from heart and brain disorders, diabetesconstipation, respiratory disorders, coughs, anemia, and impotency. They also help in hair, skin (psoriasis), and dental care. (Taken from )


Onions —Protein 7.20 grams, 300 milligrams of vitamin A.

Benefits of onions – when you chop up real fine organil sulphate compounds are released.  They are heat sensitive so it’s best to chop your onions before cooking them. As these compounds are released your eyes may tear.


Pumpkin seed-nutritional facts  (Source: Joel Fuhrman, Nutrition Facts and ADI Facts:

fibre 12 grams

protein 12 grams

potassium 588 mg. (according to Wikipedia)

iron 11% of US daily requirement

magnesium 42% (based on a 2,000 calorie per day diet)

polyunsaturated fats 6 grams

monounsaturated fats 3.9 grams

(there is a little saturated fat in them (2.3 grams) so eat them with living foods such as greens.)


“Quinoa is one of the most healthy grains out there (or pseudo-grains, anyway – it’s not actually related to most other grains!).  In addition to having high protein content it also can have beneficial effects on blood pressure and reducing the risk of cardiovascular diseases.  One research study found that eating quinoa lowered overall cholesterol, triglycerides, and LDL levels in research participants.  The authors state that “it can be concluded that the use of quinoa in diet can be considered beneficial in the prevention and treatment of risk factors related to cardiovascular diseases that are among the leading causes of death in today’s globalized world” (


Spinach — You might not look as buff as Popeye but you will get a terrific boost from the healthy dose of nutrients in those tender green leaves. You receive blood pressure reducing proteins, called peptides, cancer battling phytonutrients and vitamin K to build strong bones. Spinach contains 2.15 grams of calcium


Squash (Butternut)

Fiber: Controls blood sugar, promotes heart health, decreases risk of stroke, enhances weight loss, helps remove fungus and yeast from the body, reduces the risk of diverticulitis, lowers the risk of hemorrhoids, provides some relief from IBS, and reduces the risk of gallbladder and kidney stones.

Magnesium: regulates melatonin hormone for better sleep, relaxes the nervous system, helps cells store more energy, helps the body produce more Insulin-like Growth Factor (IGF-1 helps with growth and strength of muscles), better flexibility promotes bone integrity and strength, remineralizes teeth, alkalizes the body, hydrates, relieves constipation, assists enzyme function, diabetes.


Following from Dr. Norman W Walker’s chart of nutrients:

Turnips contain

15 grams of protein

.65 grams of calcium

21 grams of magnesium

2.70 grams of potassium

40 milligrams of vitamin A

200 milligrams of vitamin C

WOW! Imagine how much more there is to benefit from the natural state of these foods. Some foods are enhanced by slight amounts of cooking.


Water  — allows the nutrients to flow through your body, speeds up metabolism thereby burning fat, increases energy levels, wards off illnesses,  helps the digestive process by breaking down foods



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