Essential Nutrients Analysis

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Below is a table which shows essential nutrients for better mental health and wellbeing. (Thanks to Steve Turnbull for providing this)

Rank	Food		Score	Rank	Food	Score

1	Spinach		56	55	Oranges	14
2	Asparagus		51	56	Sunflower seeds	14
3	Swiss Chard		48	57	Turkey	14
4	Broccoli		44	58	Beans, black	13
5	Bok Choy		43	59	Cranberries	13
6	Tomatoes		38	60	Mustard seeds	13
7	Kale		37	61	Onions	13
8	Brussels Sprouts		36	62	Watermelon	13
9	Rocket		35	63	Almonds	13
10	Romaine Lettuce		35	64	Barley	12
11	Cauliflower		34	65	Blueberries	12
12	Cabbage		33	66	Grapefruit	12
13	Mushrooms, shittake		31	67	Oats	12
14	Green beans		30	68	Peanuts	12
15	Peppers, bell		30	69	Avocado	11
16	Parsley		27	70	Bananas	11
17	Peas		27	71	Cloves	11
18	Carrots		25	72	Potatoes	11
19	Celery		23	73	Pumpkin seeds	11
20	chili peppers		22	74	Turmeric	11
21	Leeks		22	75	Yoghurt	11
22	Mackerel		22	76	Chicken	10
23	Raspberries		22	77	Cumin	10
24	Salmon		22	78	Lamb	10
25	Tuna		22	79	Miso	10
26	Fennel		21	80	Oregano	10
27	Prawns		21	81	Cinammon	9
28	Strawberries		21	82	Grapes	9
29	Sweet Potato		21	83	Thyme	9
30	Basil		20	84	Walnuts	9
31	Cod		19	85	Figs	8
32	Lentils		18	86	Olives	8
33	Sardines		18	87	Pear	8
34	Eggs		17	88	Plum	8
35	Kiwi fruit		17	89	Rice, brown	8
36	Beans, Garbanzo		17	90	Wheat	8
37	Beef		16	91	Apricot	7
38	Beetroot		16	92	Cashew nuts	7
39	Garlic		16	93	Lemon & lime	7
40	Pineapple		16	94	Quinoa	7
41	Tofu		16	95	Rye	7
42	Beans, Lima		15	96	Buckwheat	6
43	Beans, navy		15	97	Corn	6
44	Cucumber		15	98	Peppermint	6
45	Flax seeds		15	99	Apple	5
46	Papaya		15	100	Cheese	3
47	Scallops		15	101	Dill	3
48	Sesame seeds		15	102	Millet	3
49	Soy beans		15	103	Olive oil	3
50	Beans, kidney		14	104	Raisins	3
51	Beans, pinto		14	105	Soy sauce	3
52	Black pepper		14
53	Cow’s milk		14
54	Aubergine		14

Drinks		Hot	Green Tea
			Hot water with lemon
			Cumin tea (cumin seeds boild in water & strained out; add honey)
			Cow’s milk
			Hot chocolate (Green & Black’s organic)

		Cold	Coconut water
			Yogurt shots (actimel, yakult or bonnie shots)
			Spring water
			Cow’s milk
			Orange juice (cold pressed)
			Apple juice (cold pressed)
			Cranberry juice

Snacks		Nuts	cashews, almonds, peanuts, walnuts
			(must be whole nuts, not cooked or roasted, unsalted)

		Fruit	Raspberries, strawberries, kiwi fruit, pineapple, oranges, bananas
			blueberries, apples

		yogurts	organic and probiotic preferably, with fruit pieces
			(tip: chop up some fruit and add yogurt on top as a desert)

Salads		on a roll	spinach, rocket, tomatoes, bell peppers, romaine lettuce

		meal	spinach, rocket, tomatoes, bell peppers, romaine lettuce
			swiss chard, cucumber
			add sesame seeds, flax seed, pumpkin seeds, sunflower seeds
			(tip: add chilli peppers and coriander for heat)
			(tip: add strawberries and grapes for extra flvour)
			serve with mackerel, tuna, salmon, beef or turkey

vegetables		stir fry	asparagus, broccoli, bok choy, mushroom, bell peppers,
			chilli peppers, carrots, peas, garlic
			use coconut oil, sea salt, black pepper and spices

		roast	sweet potatoe, carrot, bell peppers, garlic, parsnips, mushrooms
			tomatoes (cut them open and add a drop of balsamic vinegar)
			(coat with olive oil, sea salt, black pepper and spices)

		steam	asparagus, broccoli, cauliflower, carrots, green beans
			(make a cheese sauce to pour over the cauliflower)

		boil	brussel sprouts (then fry them with smoked bacon bits)
			potatoes

		soup	chunky vegetable soups, or healthy soups from Baxters
			Scottish soup company

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