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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