Sr.No. |
Nutrients |
SuperFoods |
1 |
Protein REQUIRED for 1gm for every 1pound of body weight. |
EGGS Pistachios Lean meat Lentils Black beans Salmon Kamut Chickpeas Cottage cheese Quinoa Amaranth Chia seeds Pumpkin seeds
|
2 |
Carbohydrates |
Banana Cashews Lentils Sweet Potato Oats
|
3 |
Fats |
Avocado Cheese Dark Chocolates Whole Eggs Fatty Fish Nuts Chia seeds
|
4 |
All essential Vitamins |
Meat(especially liver) Fish Dark Leafy Vegetables Milk Nuts Whole grains
|
5 |
Vitamin A |
Sweet Potatoes Spinach Kale Broccoli Berries Bell Peppers Carrots Oranges
|
6 |
Vitamin B |
Banana Oranges Lemons Eggs Seeds Legumes
|
7 |
Vitamin C |
Citrus fruits Tomatoes Cauliflowers Brussel Sprouts Bell pepper
|
8 |
Vitamin D |
Egg Fish Tofu Mushrooms Cheese
|
9 |
Vitamin E |
Peanuts Avocado Almonds Hazelnuts Sunflower Seeds
|
10 |
Vitamin K |
Green Leafy Vegetables
|
11 |
Vitamin B12 |
Milk and Diary Products
|
12 |
Electrolytes |
Coconut Water Chocolate Milk Diary Products Seeds Banana
|
13 |
Iron |
Spinach Beetroot Pomegranate Quinoa Eggs
|
14 |
Calcium |
Oranges Yogurts Milk Almonds Peanuts
|
15 |
Zinc |
Chickpeas Spinach Seeds Whole grains Cashews
|
16 |
Anti-oxidants |
Yogurts Berries Broccoli Dark Chocolates Tomatoes Walnuts Cherries
|