Carbohydrates: Number one source of cellular energy. 30% of total glucose goes towards brain functioning. Grains (rice, quinoa, oats), pumpkin, sweet potato, legumes and lentils are the most nourishing options.
Fats: More than 60% of the brain is constructed of fats. Mostly DHA a type of Omega 3 fatty acid found in: Salmon and other oily fish, Walnuts, Linseeds, Chia Seeds. Cell membranes are created of fats and need to be of good health to protect the cell nucleus and DNA transcription- meaning normal cell growth. Poor quality fats (Found in packaged foods, deep fried goods and overheated cooking oils) are the #1 source of free radical damage, increasing inflammation. 80% of health conditions are due to inflammation.
Vitamin A: Growth and health of eyes and mucus membranes found largely in the gastrointestinal tract to increase immunity and assist the passage of food within the body. Vitamin A increases lung function in the Fetus and prevents infection. Top sources are Fish liver oils, organ meats, eggs and dairy.
B Vitamins: Folic acid to avoid neural tube defects. B6,9 and 12 protects DNA meaning normal cell growth. Top sources are Wholegrains, meat, eggs, yeast, legumes and dark green leafy vegetables.
Vitamin C: Assists collagen synthesis helping to build strong tissues. Increases immunity and iron absorption. Top sources are Citrus fruit, Berries and green leafy vegetables.
Zinc: Increases immunity and protects DNA. Top sources are: Sunflower seeds, meat, fish, oysters, liver.
Vitamin D: Development of bone, skull and healthy cell growth. Top sources are Sunshine, oily fish, eggs and dairy.
Vitamin E: Increases circulation and the overall health of the heart. Creates more oxygen flow to the fetus. Top sources are Nuts, Seeds and Wholegrains
Vitamin K: Enables blood clotting, building of bones. Dark leafy greens and cruciferous vegetables.