Current Diagnosis:

Symptoms:

Month:

Year:

time supplement/medication/Herbs Food source/meal

6.30

7.00

7.30

8.00

8.30

9.00

9.30

10.00

10.30

11.00

11.30

12.00

12.30

1.00

1.30

2.00

2.30

3.00

3.30

4.00

4.30

5.00

5.30

6.00

6.30

7.00

7.30

8.00

8.30

9.00

daily supplement/Herbs/ medication scHedule

www.nourisHtHesolution.com

Nourish tHe solution

Food sources to support blood test results

Vitamins natural Food source Function

a retinol Fish liver oil, halibut, cod, liver, veal, lamb, beef, chicken, pumpkin, spinach, sweet potato, basil, chives, parsley

Essential for eye sight, builds immunity

b1 tHiamine Sunflower seeds, tahini, cashews, pork, sesame seeds

Helps release energy from carbohydrates

Helps the heart, digestive and nervous system

b2 riboFlaVin Chicken, lamb, veal, almonds, mussels, oysters, anchovies, broccoli, parsley

Repairs tissues especially the skin and eyes

b3 niacin Red meats, chicken, salmon, sardines, sunflower seeds, kidney

Controls cholesterol, important for nervous system and digestive health

b5 pantotHenic acid Liver, chicken, cashews, pork, salmon, mushrooms

Helps form fatty acids and cholesterol

b6 pyridoXine Chicken, veal, salmon, silver beet, sun flower seeds, pistachios

Helps to make red blood cells, important for brain function and immunity

b7 biotin Almonds, hazelnuts, pistachios, sunflower seeds, broccoli, pork, chicken, turkey

Important for nerve cell function

b9 Folate Liver, chicken, lamb, silver beet, cocoa powder, limes, hazelnuts, spinach, chives, watercress

Produces red blood cells

Keeps nervous system healthy

b12 cyanoVabalamin Sardines, mussels, oysters, scallops, liver, chicken, snapper, beef, veal, lamb

Works with folate to make new blood, DNA and nerve cells

c ascorbic acid Guava, banana, blackberry, parsley, watercress, cabbage, strawberries, papaya, broccoli, cauliflower

Healthy skin, gums, teeth, bones and cartilage, helps wound healing

d calciFerol Herring, sardine, calamari, egg, sunlight, cod liver oil

Makes teeth and bones strong, helps immunity

e tocopHerol Tahini, egg yolk, almonds, olives, avocados, green leafy vegetables

Protects cells

K melaQuinine Kale, silver beet, spinach, parsley, brusell sprouts, green tea, cabbage

Bone health, protects cells

bioFlaVinoids Berries, citrus fruits, herbs, red wine, green tea Antioxidants that keep eyes and body healthy

omega oils natural Food source Function

omega 6 Brazil nuts, pine nuts Important for the nervous system

omega 3 Fish oils, walnuts Supports cognitive function and immunity

minerals natural Food source Function

boron Fruit and green leafy vegetables Bone health

calcium Cinnamon, egg yolk, tahini, almonds, brazil nuts, sunflower seeds, salmon, sardines, anchovy, snapper, sardines, shellfish, cabbage, spinach

Builds healthy strong bones and teeth

cHromium Parsley, olives, lean meat, liver, kidney, egg yolk

Controls blood sugar levels

copper Liver, cocoa powder, brazil nuts, almonds, dates, cashew, tahini, oyster, crab

Helps the nervous system

Flourine Gelatin, duck, tahini, sardines, zucchini, avocado, lettuce, fish, tea

Helps structure of teeth and bones

iodine Cocoa powder, egg yolk, oysters, scallops Helps normal thyroid function, helps brain function

iron Red meat, liver, almonds, cashews, hazelnuts, tahini, eggs, oysters, mussels, parsley, cocoa powder, watercress, spinach, silver beet

Helps the red blood cells carry oxygen around the body

magnesium Red meat, chicken liver, almonds, brazil nuts, cashews, walnuts, sun flower seeds, spinach, parsley

Helps muscle and nerve function

manganese Almonds, cashews, macadamia, pecan, parsley, spinach

Helps healthy bones

pHospHorous Red meat, fish, shell fish, eggs, bananas, mushrooms

Helps bones and teeth and to store energy

potassium Red meat, fish, eggs, apples, cherries, passion fruit, artichoke, asparagus, avocado, brussel sprouts, cabbage, onions, garlic, ginger, pumpkin

Controls nerve impulses

selenium Brazil nuts, mushrooms, egg yolks, tahini, fish Thyroid health, immune function, decreases inflammation

silica Kelp, black tea, horse tail tea Strengthen bones, hair, nails and fight fungal infections

sulpHur Egg yolks, red meats, chicken, turkey, almonds, brazil nuts, cashews, macadamia nuts, cocoa powder, olives

Helps hair, skin and nails

sodium Himalayan salt, stock Maintains water balance, controls nerve impulse transmission

Zinc Oysters, red meat, brazil nuts,almonds, cashews, walnuts, chicken, duck, eggs, tahini, garlic, basil, spinach

Aids immunity, helps bones

nutrition natural Food source Function

protein Meat, beef, lamb, fish, eggs, nuts Repairs cells

carboHydrate Sweet potatoes, yams, yucca, plantains, carrots, beets, parsnips, dried fruit, cassava root, tarot root, winter squash, butternut squash

Provides energy for the body

Fat Coconut oil, ghee, animal fats, olive oil, avocado, avocado oil, eggs, nuts, nut butters

Helps to make hormones and move some vitamins around the body

Fiber All vegetables, yams, sweet potatoes, spinach Prevents constipation

amino acids natural Food source Function

alanine Animal proteins, avocados Aids metabolism of glucose

arginine Fish, chicken, beef, gelatin, coconut Important for muscle metabolism

aspartic acid Eggs, seaweed, mollusc Increases stamina

carnitine Red eat, nuts, seeds, artichokes, asparagus, broccoli, Brussels sprouts, garlic, parsley

Used as a neurotransmitter, supports fat metabolism

cysteine Eggs, sesame Detoxifies harmful substances

coralline Liver Stimulates the immune system

dmg dimetHylglycine Meat, liver, seeds A derivative of glycine, improves the body’s oxygen use

gaba gamma amino buytric acid

Fermented foods, kefir, miso, sauerkraut, pu erh tea Acts as a neurotransmitter in the central nervous system and prevents nerves from over firing

glutamine Bone broth, beef, Chinese cabbage, asparagus, cod, tuna, salmon, meat, poultry, seafood, spinach, kale, parsley, beets, carrots, Brussels sprouts, eggs, nuts, seeds, almonds, walnuts, pumpkin seeds

Involved with more metabolic processes than any amino acid. Brain fuel that increases GABA, tissue repair, supports immune function, fuels white blood cells.

glutamic acid/glutamate

Eggs, chicken, seeds, fish Increases the firing of neurons in the CNS

glutHatHione Asparagus, spinach, garlic, avocado, zucchini, strawberries, peaches

A powerful antioxidant produced in the liver.

glycine Bone broth, gelatin Important for muscles and promoting healing in the body.

Histidine Eggs, white fish, pork Aids in sexual arousal

isoleucine Cashews, chicken, eggs, fish, liver, meat Helps to form hemoglobin

leucine Eggs, white fish sesame, almonds Helps to protect the muscles

lysine Eggs, white fish, spinach Produces antibodies, hormones and enzymes and helps calcium absorption

metHionine Eggs white fish, sesame Powerful antioxidant that protects glutathione

ornitHine Meat, poultry, fish, eggs Metabolizes excess body fat

pHenylalanine Eggs, sesame white fish, almonds, avocados, seeds Promotes alertness

proline Beef, cabbage Improves skin texture, aids production of collagen

serine meats Maintenance of healthy immune system

taurine Eggs, fish, meat Protects the brain

tHreonine Eggs, white fish, beef, eggs, nuts and seeds Enhances the immune system by aiding the production of antibodies

tryptopHan Eggs, sesame, chia seeds, bananas, fish, turkey, pumpkin seeds, lamb, pork, chicken, tuna

Produces serotonin and precursor to melatonin

tyrosine Eggs, sesame A mood elevator that reduces body fat

Valine Meats mushrooms, eggs, beef, sesame Has a stimulant effect

supplement/Herb/ medication or Food positiVe side eFFects adVerse side eFFects

notes www.nourisHtHesolution.com

Nourish tHe solution