👑 Nutrient Kings

Functional Foods (Veg & Non-Veg)

Functional Food

🥦 Food Categories
  • Fruits: Berries (AOs)
  • Vegetables: Carrots (beta-carotene), Spinach (folate, iron)
  • Greens: Kale (A, K, calcium)
  • Cruciferous: Broccoli (sulforaphane, detox)
  • Root Vegetables: Sweet Potatoes (vitamin A, fiber)
  • Nuts: Walnuts (omega-3)
  • Seeds: Flaxseeds (lignans, fiber, omega-3)
  • Grains: Quinoa (complete protein, magnesium)
  • Dry Beans: Black Beans (fiber, folate)
  • Legumes: Lentils (protein, folate)
  • Dairy: Yogurt (probiotics, calcium)
  • Seafood: Salmon (omega-3 EPA/DHA, B12)
🧪 Vitamin Kings
  • Vitamin A: 🍠 🥕
  • Vitamin B1: Sunflower Seeds
  • Vitamin B2: Almonds, 🍄
  • Vitamin B3: 🥜
  • Vitamin B5: 🥑
  • Vitamin B6: 🍌 🥔
  • Vitamin B7 (Biotin): Sunflower seeds
  • Vitamin B9 (Folate): Spinach, lentils
  • Vitamin B12: Liver, salmon, 🥚
  • Vitamin C: Berries, guava, 🥝
  • Vitamin D (fortified): 🍄 (UV exposed)
  • Vitamin D (natural): Cod liver oil, fatty 🐟
  • Vitamin E: Sunflower seeds, almonds
  • Vitamin K: Kale, spinach
🧲 Mineral Kings
  • Calcium: Sesame seeds, collard greens
  • Iron: Lentils, spinach
  • Magnesium: Pumpkin seeds, quinoa
  • Zinc: Pumpkin seeds, cashews
  • Zinc (non-veg): Oysters, beef liver
  • Potassium: Avocados, bananas
  • Selenium: Brazil nuts, Sunflower seeds, brown rice
  • Selenium (non-veg): Tuna, sardines, eggs
  • Phosphorus: Nuts, legumes
  • Iodine: Seaweed (veg), fish (non-veg)
🥑 Healthy Fats: MUFA & PUFA Kings
  • MUFA: Avocados, olive oil, almonds
  • MUFA (non-veg): Duck fat, some fatty fish
  • PUFA (omega-3 ALA): Flaxseeds, chia seeds, walnuts
  • PUFA (EPA/DHA): Salmon, mackerel, sardines

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