Filed under nutrients



Functions Central role in hemoglobin and red blood cells leading to effective O2 and CO2 transport Energy production and metabolism enabling growth, development and physical work capacity Needed for thyroperoxidase (TPO) activity and creation of T4 and T3 by thyroid Source and function notes Heme iron (from animal tissue) is best source as non-Heme iron … Continue reading

dietary fiber

Fibers: Decrease cholesterol and triglyceride levels Delay emptying of stomach into intestines resulting in reduced after-meal blood sugar levels and increased feelings of satiety Increase pancreatic secretion and make bile soluble Increase stool weight and decrease intestinal transit time, allowing decreased exposure of intestinal cells to cancer causing compounds Increase beneficial intestinal microflora Fermentation of … Continue reading

vitamin D

Functions Healthy immune function Regulates calcium and phosphorus absorption Regulates of calcium balance and uptake from bones (as active form Calcitrol) Possibly helps prevent cancer, diabetes, heart disease, osteoporosis, and persistent, nonspecific musculoskeletal pain Sources notes Best sources fish; Sun vitamin Vegetable Sources Mushrooms Fruit Sources Nut and seed sources Absorption and function notes Fat … Continue reading


Functions Skin – skin oil gland function Critical for healthy male sex hormone and prostate function Critical for immune system function Protein synthesis and cell growth leading to wound healing Hormone synthesis (adrenal hormones) and hormone activity and receptor site function (adrenal, growth hormone, thymic hormones, insulin) Heart and cardiovascular support – protects against damage … Continue reading

immune supporting nutrients – in depth

Carotenes:  found in fruits, especially darker fruits such as berries, cherries; and in vegetables: including broccoli, onions, greens, parsley; legumes; green tea and red wine; ginkgo bilboa. Carotenes enhance immune functions, are anti-tumor, and work primarily to stimulate anti-oxidant mechanisms Flavonoids:  found in dark-coloured vegetables such as: carrots, squash, spinach, kale, sweet potatoes; fruits such … Continue reading

vitamin c

Functions Healthy immune system, lens of eye, adrenal glands, reproductive organs, connective body tissues (such as joints and gums) Immune system: Enhances white blood cell activity Stimulates immune cells to fight infection Assists in the production of immune-related chemicals Antioxidant: protecting cells and constituents of blood from free-radical damage; restores and regenerates antioxidant potential of … Continue reading


I became fascinated by phytonutrients (or plant based nutrients) when I first began studying nutrition. Again and again I was reading about how a food and nutrition could trigger healing as well as enhance health, and it was plants and phytonutrients that played a key role in this. And I was amazed! Personally I would love … Continue reading

vegetable warnings

Cabbage family vegetables (such as kale, collards and spinach) contain Goitrogens, compounds (isothiocyanates) that block the utilization of iodine by the thyroid. This interferes with thyroid hormone production if consumed in large amounts (more than 4 servings per week) or if they are consumed raw. Cooking helps to inactivate these compounds. If you have an … Continue reading