Essential Nutrients Analysis

Posted on January 10, 2018January 10, 2018 by A life worth living

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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

Author: A life worth living

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