The healthy life diet plan is the fourth review in a series of 4 reviews covering the health and wellness benefits of natural vitamins, minerals and trace minerals, and the best sources for these, which are found in fresh, nutrient-dense, certified organic, GMO-free foods. These vitamins, minerals, and trace minerals that are found in foods that nourish your body and help keep you physically and mentally healthy, are called micro-nutrients. They are essential to your overall health.
Choosing foods each day that are rich in vitamins and minerals and the other healthy nutrients of antioxidants, omega 3s fatty acids, and essential amino acids, which we’ve covered previously, is the best way to assure your body is getting what it needs to be healthy. Vitamins are either water-soluble or fat soluble. Water soluble vitamins are absorbed by your body but not retained, so they have to be replinished. Fat soluble vitamins are absorbed, retained and stored by your body in your liver and muscle tissue..
However, research consistently finds that most Americans have diets that lack an appropriate amount of vitamins and minerals. According to the U.S. Department of Agriculture (USDA), adult Americans do not typically get enough of the following nutrients: Minerals Potassium. Magnesium, and Calcium, and Vitamins A, C, D, and E. One study of Vitamin A deficiency caused anemia in humans. Another study revealed that there are so many thousands of people deficient in vitamin D, they referred to it as a global epidemic! Try to incorporate more of these nutrients in your daily diet. Keep in mind that it’s best to get these nutrients through food, instead of just taking a multivitamin. This is because it is easier for your body to absorb or simulate natural micro-nutrients from food, than man-made ones.
Not getting the vitamins and minerals that your body needs can have serious consequences for your health. A general lack of nutrients can lead to malnutrition. This is sometimes easier to recognize and to treat. A lack of even one specific vitamin or mineral is harder to diagnose, but can be just as dangerous. Some vitamin deficiencies can even be life-threatening.
There is mounting scientific evidence that many of the popular diet plans obest or overweight individuals follow, can cause significant micro-nutrient deficiencies. One study by NCBI concluded the following: “These findings are significant and indicate that an individual following a popular diet plan as suggested, with food alone, has a high likelihood of becoming micronutrient deficient; a state shown to be scientifically linked to an increased risk for many dangerous and debilitating health conditions and diseases.” It’s much better to address the underlying causes of Obesity or of being overweight, as discussed in this article, “What Is Obesity About?”, than through diet restriction and malnutrition
Lets cover the ones most Americans are considered defficient in first:
A diet rich in potassium helps your body maintain a healthy blood pressure, control nerve impulses and muscle contractions, and helps maintain fluid balance. Potassium is the mineral that most are deficient in
Fresh Organic Nutrient-Dense foods rich in mineral potassium are: Irish and Sweet Potatoes, Beans varieties soy, white, lima, and kidney, non or low-fat yogurt and yeast extract, raw fruits varieties bananas, peaches, cantaloupe, and honey dew melon, wild-caught fish and seafood varieties black cod, halibut, Alaskan sockeye salmon, yellow fin tuna, pink shrimp, scallops, rockfish, and tomatoes, particularly heirloom, lean grass-fed organic beef and bison, free-range pork, lamb, poultry including chicken, turkey, and duck, nut varieties walnut, pecan, peanuts, whole grain bran and wheat germ.
Magnesium is a nutrient that helps your body produce energy, and helps your arteries, and heart work properly, provides structure for healthy bones, involved in the release of energy from food, and essential for muscle and nerve function. A lack of magnesium can cause some very serious health issue. One research study done by NCBI concluded that a magnesium deficiency is a principle driver of cardiovascular disease and a public health crisis.
Fresh organic non-GMO nutrient-dense foods rich in the mineral Magnesium are: grass-fed dairy low-fat milk, butter, and cheese, green leafy vegetables varieties spinach, kale, turnip greens, mustard greens, legumes varieties great northern, soy, white, black, and navy, lean certified organic grass-fed beef and bison, free-range pork, lamb, and poultry including chicken, turkey, and duck, wild-caught fish varieties fresh tuna, halibut, sockeye salmon, mackerel, sturgeon, black cod, organic nuts and seeds varieties walnuts, brazil, almonds, cashews, and peanuts, organic fruits artichokes and bananas, organic veggies varieties pumpkin, and tofu.
Your body needs calcium to build strong bones and teeth in childhood and adolescence. As an adult, you need calcium to maintain bone mass and teeth, helps muscle contraction and nerve function, and helps blood clotting.
Fresh organi non-GMO nutrient-dense foods rich in the mineral calcium are: Low-fat grass-fed dairy milk, butter, yogurt, and cheese, organic whole-grains varieties oatmeal, tofu and soy fortified drinks, organic veggies varieties broccoli, cabbage, Brussels sprouts, cauliflower, spinach, kale, turnip greens, organic nuts and seeds varieties almonds, walnuts, pecans, Brazil nuts, wild-caught fish and seafood varieties halibut, fresh tuna, sockeye salmon, mackerel, black cod, pink shrimp, scallops, sturgeon.
Vitamin A is fat soluble vitamin associated with vision development and cellular growth and maintenance, is essential for eyesight, especially night vision, essential for normal growth in children, keeps the skin in the mouth, respiratory tract and urinary tract moist to protects against harmful bacteria, and builds immunity.
Fresh organic non-GMO nutrients-dense foods rich in vitamin A are: fresh organic grass-fed or free-range orgam meats such as free-range beef and lamb liver and giblets, caviar, and cage-free eggs, fresh grass-fed whole dairy milk, butter, cheeses in these varieties goat, camembert, blue, cheddar, roquefort, cream, limburger, and feta, organic veggies varieties spinach, turnip greens, kale, carrots, pumpkin, broccoli, Brussels sprouts, winter squash, collards, swiss chord, romaine, cabbage, and sweet potatoes, organic fruit canteloupe, apricots, tangerines, guava, watermelon, nectarines, passion fruit, papaya, and mangos, wild-caught fish and seafood varieties sockeye salmon, fresh tuna, mackerel, halibut, black cod, sturgeon, pink shrimp, and scallops.
Vitamin C helps the body form collagen, which is the main protein used as connective tissue in the body, in blood vessels, bones, cartilage, and muscle, needed for healthy skin, gums, teeth, bones and cartilage, assists with absorption of some types of iron and with wound healing and resistance to infection.
Fresh organic, non-GMO nutrient dense foods rich in Vitamin C are: organic fruits varieties all citrus fruit, mangos, watermelon, all berries, kiwi, canteloupe, papaya, blackcurrants, pineapple, cheeries, guavas, and rose hips, veggies varieties red and green sweet peppers, chili peppers, kale, Brussels sprouts, broccoli, sweet potatoes, thyme, parsley, and cauliflower.
Your body needs vitamin D so that it can absorb calcium to promote bone growth and maintain strong bones and teeth. The average adult needs 600 International Units (IU) of vitamin D each day. Older adults, ages 70 and older, need 800 IU each day. Most people get some level of vitamin D through exposure to sunlight. However, using sunscreen will decrease your exposure to vitamin D. It is also difficult to get enough vitamin D through diet alone because there are not a lot of food choices rich in vitamin D. In fact, some primary food sources of vitamin D come from foods that have added vitamin D called fortified foods.. However, Vitamin D is a fat soluble vitamin so what your body doesn’t use is stored.
Fresh organic, non-GMO nutrient-dense foods rich in vitamin D are wild-caught fish and seafood such as black cod (cod liver oil), mackerel, fresh tuna, sockeye salmon, sturgeon, halibut, oysters, shrimp, and sardines, cage-free eggs, organic mushrooms, grass-fed beef liver, all of these fortified, milk, Swiss cheese, orange juice, cereal, yogurt.
Vitamin E is a fat-soluble vitamin and an antioxidant, which is a nutrient that helps fight damage to the cells in the body such as cancer and cardiovascular disease. In addition to providing cell protection, vitamin E is vital to a functioning immune system. As a powerful antioxidant, it helps cells fight off infection. Vitamin E plays an important role in the production of hormone-like substances called prostaglandins, which are responsible for regulating a variety of body processes, such as blood pressure and muscle contraction. This vitamin also helps protect eyesight
Fresh organic, GMO-free, nutrient-dense foods rich in vitamin E are: organic nuts and seeds include hazel nuts, almonds, peanuts (legume), Brazil nuts, sunflower seeds, and pine nuts, organic veggies include turnip greens, kale, spinach, broccoli, butternut squash, wheat germ, whole-grains, and tomatoes, fruits include avocadoes, olives, and kiwi, and seafood shrimp.
This completes the healthy life diet plan list of the most critical vitamins and the ones to be shown most humans are deficient in.
Fat soluble Vitamin K which is essential for blood clotting. Fresh organic, non-GMO, nutrient-dense foods rich in vitamin K are: leafy-green veggies such as kale, turnip greens, spinach, mustard greens, broccoli, and cauliflower, cage-free eggs, grass-fed dairy cheese, and whole-grains.
B1 vitamin vitamin (Thiaman) helps release energy from carbohydrates, Is needed for proper working of the heart, digestive and nervous systems, and Important for growth. Organic, non-GMO, nutrient-dense foods rich with B1 vitamins are: yeast extracts (e.g. Vegemite), wheatgerm and wheat bran, nuts and seeds, fortified bread and breakfast cereals, lean free-range pork, and whole meal flour and cereals
B2 vitamin (riboflavin) is Important for growth and repair of tissues, especially the skin and eyes, and helps release energy from food. Organic, GMO-free, nutrient-dense foods rich in B2s are: dairy products (milk, cheese, yoghurt), yeast extract, cage-free eggs, almonds, mushrooms, and whole grains.
B3 (Niacin) helps to release energy from food, important for growth. helps control cholesterol levels, and important for nervous system and digestive health. Organic, non-GMO nutrient foods rich in B3 are: Grass-fed or free-range lean meat such as beef, bison, pork, lamb, chicken, turkey, and duck, yeast, wild-caught fish and seafood such as fresh tuna, mackerel, hallibut, sockeye salmon, sturgeon, cod, shrimp, and scallonps, bran and whole grains, peanuts, all lergumes cage-free eggs, most veggies. milk, and fortified breakfast cereals.
Vitamin B6 helps process protein and carbohydrate, asssists in making red blood cells, and important for brain function and immune system health. Organic, non-GMO nutrients-rich foods high in vitamin B6 are: Grass-fed or free-range lean meat and poultry, wild-caught seafood and fish, yeast extracts, soybeans, nuts, whole grains, and green leafy vegetables.
B12 vitaminworks with folate to produce new blood and nerve cells and DNA and helps process carbohydrate and fat. Organic, non-GMO, nutrient-dense foods high in B12 are: Found only in animal products such as grass-fed lean meats, chicken, fish, seafood, eggs and milk, and fortified soy products.
Bioten helps process fat and protein, and is important for growth and nerve cell function. Organic, non-GMO, nutrient-dense foods rich in Bioten are: Egg yolk, oats, whole grains, all legumes, mushrooms, and most nuts.
Folate or folic acid produces red blood cells and DNA, keeps the nervous system healthy, and important in early pregnancy to prevent neural tube defects. Organic, non-GMO, nutrient dense foods rich in folic acid are: Yeast extracts, whole grains, peas, nuts, green leafy vegetables, and avocados.
Chromium helps with normal growth and plays a role in controlling blood sugar levels. Organic, non-GMO, nutrient-dense foods high in chromium are: yeast extract (vegemite, Marmite), cage-free egg yolk, grass-fed or free-range beef and poultry liver and kidney, and lean meat and poultry, whole grains, and grass-fed dairy cheese.
Copper joins with iron in formation of red blood cells and helps with the functioning of the nervous system. Organic, non-GMO, nutrient-dense foods which are rich in copper are: Cold-water oysters, crab, lobster, and mussels, all nuts, yeast extract, and whole grains.
Iodine promotes normal thyroid function and helps brain function and normal growth, Organic, non-GMO, nutrient-dense foods rich in Iodine are: Wild-caught fish and seeafood, seaweed, and  ;sea salt.
Iron helps red blood cells carry oxygen around the body and prevents anemia . Organic, non-GMO, nutrient-dense foods rich in iron are: Lean grass-fed red meat and free-range poultry, wild-caught fish and seafood, dark leafy vegetables, fortified breakfast cereals, whole grains, all legumes, and cage-free eggs.
Manganese helps in the formation of healthy bones and also in the processing of carbohydrates, cholesterol and protein. Organic, non-GMO, nutrient dense foods rich in Manganese are: All nuts, whole grains, bran Cereals, most vegetables, and natural Oils such as extra virgin olive oil.
Phosphorus works with calcium in the formation of strong healthy bones and teeth and helps the body to store and use energy. Organic, GMO-free, nutrient-dense foods rich in phosporus is wdely available in many foods however the richest sources are: grass-fed or free-range lean meat and poultry, grass-fed dairy milk, butter, and cheese, grass-fed or cage-free eggs, yeast, bran and whole-grains, an nuts and seeds.
Sodium or sea salt isn’t bad for you as long as it’s natural sea salt and used in moderation. It controls nerve impulse transmission and helps maintain water balance. Best source is natural hydrated sea salt.
Zinc aids in wound healing and immune function, essential for normal taste, smell and sight, and helps in the formation of strong bones. Organic, non-GMO, nutrient-dense foods high in Zinc are: Grass-fed lean meat, wild-caught fish and seafood, free range chicken, and duck, whole grains, and all legumes.
Selenium aids in reproduction and strengthens the immune system to fight infections and disease. Organic, GMO-free, nutrient dense foods rich in selenium are: Grass-fed lean meats and cage-free eggs , free-range poultry,grass-fed dairy, wild-caught fish and seafood, most nuts and seeds, whole grains like brown rice, mushrooms, leafy greens, lentils, and bananas.
Molybdenum, is a lesser know trace mineral which plays a significant role in the body and is necessary for the production of enzymes that support chemical reactions in the body. Organic, non-GMO, nutrient dense foods rich in Molybdenum are: mainly in legumes and whole-grains., also found in tomatoes, nuts, soy, leafy greens, cage-free eggs, grass-fed dairy cheese, and grass-fed beef and poultry liver.
Summation of the 4-Part Review Series
If you have followed and read our 4-part review series on the 3 natural micronutrients and their best natural food sources covered in the these previous reviews, “Omegs 3 Foods List“, “Foods High With Antioxidants“, and “Amino Acids Benefits, plus this review “Healthy Life Diet Plan”, one thing that should be very apparent to you is, 98% of the time, it’s the same fresh, all-natural, certified organic, GMO-free nutrient-dense foods that are rich in all of the minro-nutriients categories., and most responsible for maintaining you and your family’s overall health and well being.
Some of these foods are rich in all 4 of the micronutrient categories, some are richer in omega-3s, others are richer in antiozidants, and some have to be combined to be complete proteins and supply all the essential amino acids. For specifics on each of the micronutrient categories, please read the individual reviews. Let’s review the basic broad food categories:
Lean Grass-Fed Beef, Grass-Fed Dairy Cattle, and Game
Free-Range Poultry and Game
Poultry includes Chicken, Turkey, Duck, Quail, Doves, and other game.
Wild-Caught Fish and Seafood
Cold-water Fish and Seafood include Sockeye Salmon, Fresh Tuna, Mackerel, Sturgeon, Black Cod, Halibut, Sablefish, wild Petrale Sole, Fresh Whole Sardines, Pink Shrimp, Raw Oysters in shell, and Sea Scallops.
Free-Range Brown Hen Eggs
Cage-free hen eggs, or game eggs.
Fresh, Certified Organic, Non-GMO Fruits
Fresh fruits in a wide variety depending what the micronutrient category is. Most beneficial broad range categories are vine berries, citrus fruit, etc. Refer to specifics in each category. General fresh, certified organic, non-GMO, Fruits.
Fresh, Certified Organic, Non-GMO Vegetables
Fresh vegetables in a wide range of varieties depending on specific minro-nutrient. Most beneficial general food categories are dark leafy greens, most legumes, root veggies, soy, whole-grains, sprouted whole-grains, and bright colored veggies. General certified organic, GMO-free Vegetables.
Fresh, Certified Organic, Non-GMO Nuts
Fresh, Certified Organic, Non-GMO Seeds
Fresh, Certified Organic, Non-GMO Herbs and Spices
Fresh, Certified Organic, GMO-free, Antioxidants coffee and Drinks
Generally many different drinks, coffee, green teas, and smoothies rich in antioxidants. Here is one blueberry smoothie made with Peruvian Maca, the all natural, organic, non-GMO super food from the high Andes Mountains where it grows naturally, you should check out!
Fresh, Certified Organic, GMO-free Fermented Foods
We hope you have enjoyed this healthy life diet plan review and the entire 4-part series, and we also hope you are seriously considering changing your buying habits by adopting a better and healthier food purchasing plan. Your comments or questions are welcomed.
One more thing…..request your FREE 7-night trial sample of JULVA here. You’ll be happy you did!