The Only Food-Eating Guide You Need to Glow Up
Antiageing | Eyes | Lips | Teeth | Testosterone | Skin | Ears | Jawline | Feet | Eyelashes | Eyebrows | Nose | Tongue | Beard | Hair | Nails | Neck | All Nutrients | Grocery List | Links
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Discover the ultimate food-eating guide for glowing skin, strong hair, and optimal health. Learn which foods to eat for each body part and find your grocery list for radiant beauty.
The Anti-Aging Power of Food: Keep Your Skin Looking Youthful and Radiant 🥰
| Antioxidant | Protects Against | Best Examples |
| Anthocyanin | Cardiovascular disease, neurodegenerative diseases, liver cancer | Berries |
| Astaxanthin | Ageing, Alzheimer’s disease and inflammation | Salmon |
| Carotene | Eye diseases caused by diabetes | Carrots |
| Cocoa polyphenol | Arteriosclerosis, coronary heart disease, and alcoholic liver | Cacao powder |
| Flavonoids | Cardiovascular disease, arthritis, Alzheimer’s disease, stroke | Manuka Honey |
| Green tea polyphenols | Ageing, Alzheimer’s disease, diabetes, cardiovascular diseases, tumours and inflammation | Matcha (Green tea) |
| Isoflavonoids | Prostate, ovarian, cervical and breast cancers | Soybean |
| Lycopene | Parkinson’s and Alzheimer’s diseases | Roma Tomatoes |
| Peach polyphenols | Breast cancer | Peaches |
| Red wine polyphenols (Resveratrol) | Diabetes, cardiovascular diseases | Red Grapes |
| Vitamin C | Cardiovascular disease, cancer, and cirrhosis | Fresh fruits and vegetables |
| Vitamin E | Lung, skin and prostate cancers | Almonds |
| Xanthones | Inflammation, nerve injury | Mangosteen |
Foods for Beautiful Eyes: Maintain Good Eye Health and Keep Them Sparkling🤩
| Antioxidant | Examples |
| Lutein and Zeaxanthin | Kale, Spinach, Brocolli, Carrots |
| Omega-3-fatty acids | Salmon, Trout, Sardines, Anchovy, Walnuts, Spinach |
| Beta carotene | Kale, Carrots, Spinach, Mango, Watermelon, Salmon, Butter, Cheddar |
| Vitamin C | Kale, Brocolli, Strawberries, Blackcurrent, Kiwi, Lemons, Oranges |
| Vitamin E | Almonds, Pumpkin Seeds, Mango, Kiwi, Blackberries, Black Currents, Raspberries, Spinach, Brocolli |
| Zinc | Almonds, Pumpkin Seeds, Shrimp |
Lip-Loving Foods: The Secret to Smooth and Supple Lips 👄
| Nutrients | Best Sources |
| Iron | Spinach, Pumpkin seeds, Quinoa, Brocolli, Cacao powder, Tuna |
| Vitamin B12 (Cobalamin) | Tuna, Salmon, Milk, Cheese, Plain yoghurt, Eggs yolks |
| Vitamin B2 (Riboflavin) | Egg yolks, Salmon, Tuna, Almonds, Chicken breast, Spinach, Cheese, Milk, Plain Yogurt |
| Vitamin B9 (Folate) | Spinach, Brocolli, Eggs, Beets, Almonds, Walnuts, Bananas |
| Vitamin E | Almonds, Pumpkin Seeds, Mango, Kiwi, Blackberries, Black Currents, Raspberries, Spinach, Brocolli |
A Healthy Smile Starts with the Right Foods: Tips for Strong Teeth and Gums 😁
| Nutrients | Best Sources |
| Calcium | Parmesan Cheese, Plain Yogurt, Almonds, Spinach, Kale, Milk |
| Magnesium | Almonds, Pumpkin Seeds, Avocados, Cacao powder, Spinach, Kale, Bananas |
| Phosphorous | Chicken, Salmon, Milk, Cottage Cheese, Plain Yogurt, Pumpkin Seeds, Almonds, Quinoa, Oats |
| Potassium | Potatoes, Beets, Spinach, Kale, Tomatoes, Salmon, Oranges, Bananas, Avocados, Plain Yogurt |
| Vitamin D | ~20 min of midday sun exposure, Salmon, Tuna, Egg yolks |
Boost Testosterone with the Right Foods: Keep Your Body in Top Shape 💪
| Nutrients | Best Sources |
| Vitamin D | ~20 min of midday sun exposure, Salmon, Tuna, Egg yolks |
| Magnesium | Almonds, Pumpkin Seeds, Avocados, Cacao powder, Spinach, Kale, Bananas |
| Zinc | Almonds, Pumpkin Seeds, Shrimp |
Get Glowing Skin with the Right Foods 🌞
| Skin focused Diet | Sources |
| Astaxanthin | Salmon |
| Beta carotene | Kale, Carrots, Spinach, Mango, Watermelon, Salmon, Butter, Cheddar |
| Cocoa polyphenol | Cacao powder |
| Copper | Almonds, Spinach, Cacao powder |
| Green tea polyphenols | Matcha (Green tea) |
| Lutein and Zeaxanthin | Kale, Spinach, Brocolli, Carrots |
| Lycopene | Roma tomatoes |
| Monosaturated Fats | Cold pressed extra virgin olive oil, Avocados |
| Omega-3-fatty acids | Salmon, Trout, Sardines, Anchovy, Walnuts, Spinach |
| Probiotics | Yoghurt, Mozzarella, Cheddar, Cottage |
| Protein | Chicken, Fish, Eggs |
| Red wine polyphenols (Resveratrol) | Red Grapes |
| Selenium | Chicken, Cottage cheese, Eggs, Oats, Spinach, Milk, Yogurt, Bananas |
| Sulforaphane | Broccoli |
| Vitamin B2 (Riboflavin) | Egg yolks, Salmon, Tuna, Almonds, Chicken breast, Spinach, Cheese, Milk, Plain Yogurt |
| Vitamin B3 (Niacin) | Chicken breast, Tuna, Salmon, Peanuts, Green Peas, Potatoes |
| Vitamin B6 (Pyridoxine) | Carrots, Spinach, Peas, Bananas, Avocados, Salmon, Tuna, Ricotta cheese, Milk, Eggs |
| Vitamin C | Kale, Brocolli, Strawberries, Blackcurrent, Kiwi, Lemons, Oranges |
| Vitamin D | ~20 min of midday sun exposure, Salmon, Tuna, Egg yolks |
| Vitamin E | Almonds, Pumpkin Seeds, Mango, Kiwi, Blackberries, Black Currents, Raspberries, Spinach, Brocolli |
| Vitamin K | Kale, Spinach, Brocolli |
| Zinc | Almonds, Pumpkin Seeds, Shrimp |
Sound Mind, Sound Body: The Role of Food in Ear Health 🧏
| Nutrients | Best Sources |
| Green tea polyphenols | Matcha (Green tea) |
| Magnesium | Almonds, Pumpkin Seeds, Avocados, Cacao powder, Spinach, Kale, Bananas |
| Omega 3 fatty acids | Salmon, Trout, Sardines, Anchovy, Walnuts, Spinach |
| Potassium | Potatoes, Beets, Spinach, Kale, Tomatoes, Salmon, Oranges, Bananas, Avocados, Plain Yogurt |
| Vitamin B9 (Folate) | Spinach, Brocolli, Eggs, Beets, Almonds, Walnuts, Bananas |
| Vitamin B12 (Cobalamin) | Tuna, Salmon, Milk, Cheese, Plain yoghurt, Eggs yolks |
| Vitamin D | ~20 min of midday sun exposure, Salmon, Tuna, Egg yolks |
| Zinc | Almonds, Pumpkin Seeds, Shrimp |
Eat Your Way to a Strong Jawline 💪
| Diet for Jawline | Sources/what to get |
| Green tea Polyphenols | Matcha (Green tea) |
| Gum | Sugar-free gum or dental gum containing xylitol |
| Hard To Chew foods | Almonds, Apples, Carrots Corn, Pumpkin seeds, Walnuts |
| Potassium | Potatoes, Beets, Spinach, Kale, Tomatoes, Salmon, Oranges, Bananas, Avocados, Plain Yogurt |
| Protein (proline/glycine) | Chicken breast, eggs |
| Vitamin C | Kale, Brocolli, Strawberries, Blackcurrent, Kiwi, Lemons, Oranges |
Food for Beautiful Feet: Tips for Soft, Supple Feet 🦶
| Nutrients | Sources |
| Beta carotene | Kale, Carrots, Spinach, Mango, Watermelon, Salmon, Butter, Cheddar |
| Calcium | Parmesan Cheese, Plain Yogurt, Almonds, Spinach, Kale, Milk |
| Green tea polyphenols | Matcha (Green tea) |
| Iodine | Cod, Milk, Plain Yoghurt, Cottage Cheese, Shrimp, Tuna, Eggs, |
| Iron | Spinach, Pumpkin seeds, Quinoa, Brocolli, Cacao powder, Tuna |
| Magnesium | Almonds, Pumpkin Seeds, Avocados, Cacao powder, Spinach, Kale, Bananas |
| Vitamin B2 (Riboflavin) | Egg yolks, Salmon, Tuna, Almonds, Chicken breast, Spinach, Cheese, Milk, Plain Yogurt |
| Vitamin B6 (Pyridoxine) | Milk, Ricotta cheese, Salmon, Tuna, Eggs, Carrots, Spinach, Green Peas, Bananas, Avocados |
| Vitamin B7 (Biotin) | Egg Yolk, Salmon, Button mushrooms, Peanuts, Almonds, Walnuts, Sweet potatoes, Avocados, Brocolli, Bananas, Milk |
| Vitamin B12 (Cobalamin) | Tuna, Salmon, Milk, Cheese, Plain yoghurt, Eggs yolks |
| Vitamin C | Kale, Brocolli, Strawberries, Blackcurrent, Kiwi, Lemons, Oranges |
| Vitamin D | ~20 min of midday sun exposure, Salmon, Tuna, Egg yolks |
| Vitamin E | Almonds, Pumpkin Seeds, Mango, Kiwi, Blackberries, Black Currents, Raspberries, Spinach, Brocolli |
| Zinc | Almonds, Pumpkin Seeds, Shrimp |
Delightful Delicacies for Longer, Lusher Eyelashes 🌟
| Nutrients | Sources |
| Beta carotene | Kale, Carrots, Spinach, Mango, Watermelon, Salmon, Butter, Cheddar |
| Green tea polyphenols | Matcha (Green tea) |
| Iron | Spinach, Pumpkin seeds, Quinoa, Brocolli, Cacao powder, Tuna |
| Omega 3 fatty acids | Salmon, Trout, Sardines, Anchovy, Walnuts, Spinach |
| Protein (proline/glycine) | Chicken breast, eggs |
| Selenium | Chicken, Cottage cheese, Eggs, Oats, Spinach, Milk, Yogurt, Bananas |
| Vitamin B3 (Niacin) | Chicken breast, Tuna, Salmon, Peanuts, Green Peas, Potatoes |
| Vitamin B7 (Biotin) | Egg Yolk, Salmon, Button mushrooms, Peanuts, Almonds, Walnuts, Sweet potatoes, Avocados, Brocolli, Bananas, Milk |
| Vitamin C | Kale, Brocolli, Strawberries, Blackcurrent, Kiwi, Lemons, Oranges |
| Vitamin E | Almonds, Pumpkin Seeds, Mango, Kiwi, Blackberries, Black Currents, Raspberries, Spinach, Brocolli |
| Zinc | Almonds, Pumpkin Seeds, Shrimp |
Bite into Better Brows: How Food Can Impact Your Eyebrows 💁♀️
| Nutrients | Sources |
| Beta carotene | Kale, Carrots, Spinach, Mango, Watermelon, Salmon, Butter, Cheddar |
| Iron | Spinach, Pumpkin seeds, Quinoa, Brocolli, Cacao powder, Tuna |
| Omega 3 fatty acids | Salmon, Trout, Sardines, Anchovy, Walnuts, Spinach |
| Vitamin B7 (Biotin) | Egg Yolk, Salmon, Button mushrooms, Peanuts, Almonds, Walnuts, Sweet potatoes, Avocados, Brocolli, Bananas, Milk |
| Vitamin B9 (Folate) | Spinach, Brocolli, Eggs, Beets, Almonds, Walnuts, Bananas |
| Vitamin B12 (Cobalamin) | Tuna, Salmon, Milk, Cheese, Plain yoghurt, Eggs yolks |
| Vitamin C | Kale, Brocolli, Strawberries, Blackcurrent, Kiwi, Lemons, Oranges |
| Vitamin D | ~20 min of midday sun exposure, Salmon, Tuna, Egg yolks |
| Vitamin E | Almonds, Pumpkin Seeds, Mango, Kiwi, Blackberries, Black Currents, Raspberries, Spinach, Brocolli |
| Zinc | Almonds, Pumpkin Seeds, Shrimp |
Nourishing Your Nose: Foods to Keep Your Senses Sharp 👃
| Nutrients | Sources |
| Anthocyanin | Berries |
| Astaxanthin | Salmon |
| Beta carotene | Kale, Carrots, Spinach, Mango, Watermelon, Salmon, Butter, Cheddar |
| Carbs | Oats, Quinoa, Manuka Honey |
| Copper | Almonds, Spinach, Cacao powder |
| Green tea polyphenols | Matcha (Green tea) |
| Iron | Spinach, Pumpkin seeds, Quinoa, Brocolli, Cacao powder, Tuna |
| Monosaturated Fats | Cold pressed extra virgin olive oil, Avocados |
| Omega 3 fatty acids | Salmon, Trout, Sardines, Anchovy, Walnuts, Spinach |
| Potassium | Potatoes, Beets, Spinach, Kale, Tomatoes, Salmon, Oranges, Bananas, Avocados, Plain Yogurt |
| Prebiotics | Garlic, Red Onions |
| Probiotics | Yoghurt, Mozzarella, Cheddar, Cottage |
| Protein (proline/glycine) | Chicken breast, eggs |
| Selenium | Chicken, Cottage cheese, Eggs, Oats, Spinach, Milk, Yogurt, Bananas |
| Spices | Ginger, Tumeric, Chilli Peppers |
| Vitamin C | Kale, Brocolli, Strawberries, Blackcurrent, Kiwi, Lemons, Oranges |
| Vitamin D | ~20 min of midday sun exposure, Salmon, Tuna, Egg yolks |
| Vitamin E | Almonds, Pumpkin Seeds, Mango, Kiwi, Blackberries, Black Currents, Raspberries, Spinach, Brocolli |
| Vitamin K | Kale, Spinach, Brocolli |
| Zinc | Almonds, Pumpkin Seeds, Shrimp |
Taste the Benefits of a Healthy Tongue: Foods for Optimal Oral Health 😝
| Nutrients | Sources |
| Iron | Spinach, Pumpkin seeds, Quinoa, Brocolli, Cacao powder, Tuna |
| Vitamin B2 (Riboflavin) | Egg yolks, Salmon, Tuna, Almonds, Chicken breast, Spinach, Cheese, Milk, Plain Yogurt |
| Vitamin B3 (Niacin) | Chicken breast, Tuna, Salmon, Peanuts, Green Peas, Potatoes |
| Vitamin B6 (Pyridoxine) | Milk, Ricotta cheese, Salmon, Tuna, Eggs, Carrots, Spinach, Green Peas, Bananas, Avocados |
| Vitamin B9 (Folate) | Spinach, Brocolli, Eggs, Beets, Almonds, Walnuts, Bananas |
| Vitamin B12 (Cobalamin) | Tuna, Salmon, Milk, Cheese, Plain yoghurt, Eggs yolks |
| Vitamin E | Almonds, Pumpkin Seeds, Mango, Kiwi, Blackberries, Black Currents, Raspberries, Spinach, Brocolli |
| Zinc | Almonds, Pumpkin Seeds, Shrimp |
Nourish Your Beard with the Right Foods for a Thicker and Healthier Look 🧔
| Nutrients | Sources |
| Beta carotene | Kale, Carrots, Spinach, Mango, Watermelon, Salmon, Butter, Cheddar |
| Carbs | Oats, Quinoa, Manuka Honey |
| Fats | Avocados, Cold pressed extra virgin olive oil |
| Iron | Spinach, Pumpkin seeds, Quinoa, Brocolli, Cacao powder, Tuna |
| Protein (proline/glycine) | Chicken breast, eggs |
| Vitamin B2 (Riboflavin) | Egg yolks, Salmon, Tuna, Almonds, Chicken breast, Spinach, Cheese, Milk, Plain Yogurt |
| Vitamin B3 (Niacin) | Chicken breast, Tuna, Salmon, Peanuts, Green Peas, Potatoes |
| Vitamin B7 (Biotin) | Egg Yolk, Salmon, Button mushrooms, Peanuts, Almonds, Walnuts, Sweet potatoes, Avocados, Brocolli, Bananas, Milk |
| Vitamin B9 (Folate) | Spinach, Brocolli, Eggs, Beets, Almonds, Walnuts, Bananas |
| Vitamin B12 (Cobalamin) | Tuna, Salmon, Milk, Cheese, Plain yoghurt, Eggs yolks |
| Vitamin C | Kale, Brocolli, Strawberries, Blackcurrent, Kiwi, Lemons, Oranges |
| Vitamin D | ~20 min of midday sun exposure, Salmon, Tuna, Egg yolks |
| Vitamin E | Almonds, Pumpkin Seeds, Mango, Kiwi, Blackberries, Black Currents, Raspberries, Spinach, Brocolli |
| Zinc | Almonds, Pumpkin Seeds, Shrimp |
A Hearty Helping of Hair Health: Foods to Support Strong Strands 💇♀️
| Nutrients | Sources |
| Beta carotene | Kale, Carrots, Spinach, Mango, Watermelon, Salmon, Butter, Cheddar |
| Iodine | Cod, Milk, Plain Yoghurt, Cottage Cheese, Shrimp, Tuna, Eggs, |
| Iron | Spinach, Pumpkin seeds, Quinoa, Brocolli, Cacao powder, Tuna |
| Omega 3 fatty acids | Salmon, Trout, Sardines, Anchovy, Walnuts, Spinach |
| Monosaturated Fats | Cold-pressed extra virgin olive oil, Avocados |
| Protein (proline/glycine) | Chicken breast, eggs |
| Selenium | Chicken, Cottage cheese, Eggs, Oats, Spinach, Milk, Yogurt, Bananas |
| Vitamin B7 (Biotin) | Egg Yolk, Salmon, Button mushrooms, Peanuts, Almonds, Walnuts, Sweet potatoes, Avocados, Brocolli, Bananas, Milk |
| Vitamin C | Kale, Brocolli, Strawberries, Blackcurrent, Kiwi, Lemons, Oranges |
| Vitamin D | ~20 min of midday sun exposure, Salmon, Tuna, Egg yolks |
| Vitamin E | Almonds, Pumpkin Seeds, Mango, Kiwi, Blackberries, Black Currents, Raspberries, Spinach, Brocolli |
| Zinc | Almonds, Pumpkin Seeds, Shrimp |
Feast on Nail Health: Foods to Keep Your Tips Tip-Top 💅
| Nutrients | Sources |
| Beta carotene | Kale, Carrots, Spinach, Mango, Watermelon, Salmon, Butter, Cheddar |
| Calcium | Parmesan Cheese, Plain Yogurt, Almonds, Spinach, Kale, Milk |
| Iodine | Cod, Milk, Plain Yoghurt, Cottage Cheese, Shrimp, Tuna, Eggs |
| Iron | Spinach, Pumpkin seeds, Quinoa, Brocolli, Cacao powder, Tuna |
| Magnesium | Almonds, Pumpkin Seeds, Avocados, Cacao powder, Spinach, Kale, Bananas |
| Omega 3 fatty acids | Salmon, Trout, Sardines, Anchovy, Walnuts, Spinach |
| Protein (proline/glycine) | Chicken breast, eggs |
| Vitamin B2 (Riboflavin) | Egg yolks, Salmon, Tuna, Almonds, Chicken breast, Spinach, Cheese, Milk, Plain Yogurt |
| Vitamin B6 (Pyridoxine) | Milk, Ricotta cheese, Salmon, Tuna, Eggs, Carrots, Spinach, Green Peas, Bananas, Avocados |
| Vitamin B7 (Biotin) | Egg Yolk, Salmon, Button mushrooms, Peanuts, Almonds, Walnuts, Sweet potatoes, Avocados, Brocolli, Bananas, Milk |
| Vitamin B9 (Folate) | Spinach, Brocolli, Eggs, Beets, Almonds, Walnuts, Bananas |
| Vitamin B12 (Cobalamin) | Tuna, Salmon, Milk, Cheese, Plain yogurt, Eggs yolks |
| Vitamin C | Kale, Brocolli, Strawberries, Blackcurrent, Kiwi, Lemons, Oranges |
| Vitamin D | ~20 min of midday sun exposure, Salmon, Tuna, Egg yolks |
| Vitamin E | Almonds, Pumpkin Seeds, Mango, Kiwi, Blackberries, Black Currents, Raspberries, Spinach, Brocolli |
| Zinc | Almonds, Pumpkin Seeds, Shrimp |
Neck Up Your Nutrition: Foods for a Younger-Looking Neck💁♀️
| Nutrients | Sources |
| Beta carotene | Kale, Carrots, Spinach, Mango, Watermelon, Salmon, Butter, Cheddar |
| Green tea Polyphenols | Matcha (Green tea) |
| Potassium | Potatoes, Beets, Spinach, Kale, Tomatoes, Salmon, Oranges, Bananas, Avocados, Plain Yogurt |
| Protein (proline/glycine) | Chicken breast, eggs |
| Vitamin C | Kale, Brocolli, Strawberries, Blackcurrent, Kiwi, Lemons, Oranges |
All the Nutrients You Need with Food 🍴
| Nutrients | Sources |
| Anthocyanin | Berries |
| Astaxanthin | Salmon |
| Beta carotene | Kale, Carrots, Spinach, Mango, Watermelon, Salmon, Butter, Cheddar |
| Calcium | Parmesan Cheese, Plain Yogurt, Almonds, Spinach, Kale, Milk |
| Cocoa polyphenol | Cacao powder |
| Copper | Almonds, Spinach, Cacao powder |
| Flavonoids | Manuka Honey |
| Green tea polyphenols | Matcha (Green tea) |
| Iodine | Cod, Milk, Plain Yoghurt, Cottage Cheese, Shrimp, Tuna, Eggs, |
| Iron | Spinach, Pumpkin seeds, Quinoa, Brocolli, Cacao powder, Tuna |
| Isoflavonoids | Soybean |
| Lutein and Zeaxanthin | Kale, Spinach, Brocolli, Carrots |
| Lycopene | Roma tomatoes |
| Magnesium | Almonds, Pumpkin Seeds, Avocados, Cacao powder, Spinach, Kale, Bananas |
| Monosaturated Fats | Cold pressed extra virgin olive oil, Avocados |
| Omega 3 fatty acids | Salmon, Trout, Sardines, Anchovy, Walnuts, Spinach |
| Peach polyphenols | Peaches |
| Phosphorous | Chicken, Salmon, Milk, Cottage Cheese, Plain Yogurt, Pumpkin Seeds, Almonds, Quinoa, Oats |
| Potassium | Potatoes, Beets, Spinach, Kale, Tomatoes, Salmon, Oranges, Bananas, Avocados, Plain Yogurt |
| Prebiotics | Garlic, Red Onions |
| Probiotics | Yoghurt, Mozzarella, Cheddar, Cottage |
| Protein (proline/glycine) | Chicken breast, eggs |
| Red wine polyphenols (Resveratrol) | Red Grapes |
| Selenium | Chicken, Cottage cheese, Eggs, Oats, Spinach, Milk, Yogurt, Bananas |
| Spices | Ginger, Tumeric, Chilli Peppers |
| Sulforaphane | Broccoli |
| Vitamin B1 (Thiamine) | Nuts, Oranges, Potatoes, Asparagus, Kale, Eggs |
| Vitamin B2 (Riboflavin) | Egg yolks, Salmon, Tuna, Almonds, Chicken breast, Spinach, Cheese, Milk, Plain Yogurt |
| Vitamin B3 (Niacin) | Chicken breast, Tuna, Salmon, Peanuts, Green Peas, Potatoes |
| Vitamin B6 (Pyridoxine) | Milk, Ricotta cheese, Salmon, Tuna, Eggs, Carrots, Spinach, Green Peas, Bananas, Avocados |
| Vitamin B7 (Biotin) | Egg Yolk, Salmon, Button mushrooms, Peanuts, Almonds, Walnuts, Sweet potatoes, Avocados, Brocolli, Bananas, Milk |
| Vitamin B9 (Folate) | Spinach, Brocolli, Eggs, Beets, Almonds, Walnuts, Bananas |
| Vitamin B12 (Cobalamin) | Tuna, Salmon, Milk, Cheese, Plain yoghurt, Eggs yolks |
| Vitamin C | Kale, Brocolli, Strawberries, Blackcurrent, Kiwi, Lemons, Oranges |
| Vitamin D | ~20 min of midday sun exposure, Salmon, Tuna, Egg yolks |
| Vitamin E | Almonds, Pumpkin Seeds, Mango, Kiwi, Blackberries, Black Currents, Raspberries, Spinach, Brocolli |
| Vitamin K | Kale, Spinach, Brocolli |
| Xanthones | Mangosteen |
| Zinc | Almonds, Pumpkin Seeds, Shrimp |
Your Ultimate Grocery List for Glowing Up 🛒
Healthy foods to buy
| Type | Sources |
| Fruits | Bananas, Mango, Kiwi, Lemon, Oranges, Peaches, Apples, Watermelon, Pomegranate |
| Vegetables | Spinach, Kale, Brocolli, Carrots, Potatoes (sweet), Beats, Button mushrooms, Green peas, Roma tomatoes, Soybean, Corn, Red Onions, Garlic |
| Fish | Salmon, Tuna, Shrimp, Trout, Sardines, Anchovy, Cod |
| Protein | Chicken breast, Eggs |
| Dairy | Milk, Cheese (Ricotta, Cottage, Cheddar, Mozzarella, Parmesan), Plain Yogurt, Butter |
| Nuts and Seeds | Almonds, Walnuts, Pumpkin Seeds, Peanuts |
| Fats | Avocados, Cold pressed extra virgin olive oil |
| Carbs | Oats, Quinoa, Manuka Honey |
| Powders | Cacao, Mangosteen, Matcha, Ashwagandha, Tumeric, Maca |
| Berries | Blackberries, Blackcurrants, Blueberries, Boysenberries, Raspberries, Strawberries, Cranberries, Red grapes |
| Spices | Ginger, Tumeric, Chilli Peppers |
| Other | Sugar-free gum or dental gum containing xylitol |
Superfoods
| Type | Sources |
| Fruits | Bananas |
| Vegetables | Spinach, Kale, Broccoli, Carrots, Potatoes |
| Fish | Salmon, Tuna |
| Protein | Chicken breast, Eggs |
| Dairy | Milk, Cheese, Plain Yogurt |
| Nuts and Seeds | Almonds, Walnuts, Pumpkin Seeds |
| Fats | Avocados |
| Powders | Cacao |
| Spices | Ginger, Tumeric |
Links
Highlights – Best Seller
- Micro Ingredients Organic Matcha Tea Powder, Pure Matcha Powder Green Tea, 1 Pound, Culinary Grade and First Harvest Authentic Japanese Origin, Unflavored.
- Best Superfood – Matcha is Rich in Antioxidants and is a Great Source of Natural Energy and Mental Clarity.
- Rich in Caffeine, Gradually Aids with Digestion, Cleansing and Contains Natural L-Theanine, Provides Good, Clean Energy.
- Heavy Metal Tested for Safety and Non-Irradiation.
- Powder lover? Take it naturally in powder for higher concentration, quicker absorption, easier on the stomach, and more ways to have fun!
Highlights – Best Seller
- Less fat & fewer calories: Chocolate is a staple in most households, but it can make people feel guilty because it is often associated with candy and sugary treats. Our Organic Cacao Powder provides you with a more nutritious alternative to regular chocolate. Our chocolate has the same great flavor as ordinary cocoa with the added benefits of organic cacao and less guilt
- Best tasting cacao powder: Who doesn’t love indulging in a chocolate treat every once in a while. Our Organic Cacao Powder may seem like an unlikely contender when compared to the powdered cocoa you’re used to, but think again. It can be used as a substitute for ordinary chocolate powder in nearly any dish. It is the smart way to get your chocolate fix
- Organic Chocolate: Our Organic Cacao Powder can give you a boost of nutrients in each serving. This cacao powder is a great addition to any post-workout routine and can be used alongside the protein powder that you already use. This product comes in a 16 oz. bag and is USDA organic, non-GMO, and kosher certified. Oh, and it’s also gluten-free
- Simple Ingredients: Nowadays, looking at food labels and nutrition facts can be confusing. To simplify your chocolate powder experience, we made Organic Cacao Powder with one simple all-natural ingredient: organic cacao from Peru. No more ingredients that you can’t pronounce. With our cacao powder, you know that you’re getting the real deal
- Blend, Bake, or Shake: Kick cocoa to the curb and try cooking and baking with our Organic Cacao Powder. Mix into baked goods like bread, pancakes, waffles, cakes, and cookies to add a great chocolatey flavor. You can also blend it into breakfast smoothies and other tasty drinks. Great for men and women who are chocolate lovers. The possibilities are endless
Highlights – Best Seller
- MONOFLORAL HONEY: Raw Manuka Honey is never pasteurized; Non-GMO Project verified Manuka Honey, traceable from hive to home; Enjoy one BPA free, non-leaching poly jar filled with delicious KFactor 16 honey
- NEW ZEALAND HONEY: When you purchase Wedderspoon Honey products, be assured you are buying the highest-quality Manuka Honey from one of the most well-loved brands in North America
- BEE YOUR MOST VIBRANT SELF: Taste and feel the quality, we use a gentle raw creaming process which allows honey to maintain all of the naturally-occurring beneficial properties and valuable phytonutrients
- OUR MISSION: We strive to make the raw Manuka honey as close to freshly harvested perfection as possible; Living enzymes & antioxidants offer nourishing wellness properties and boost immunity
- HONEY-NATURE’S SUPERFOOD: Wedderspoon Honey is versatile; Have a spoonful daily health for well-being; Add to Immune boosting home remedies and DIY skincare; A spoonful of honey provides quick energy and soothes a dry throat
Highlights – Best Seller
- PREMIUM USDA ORGANIC Turmeric POWDER (Curcumin Longa) – Our Gulten Free Organic Turmeric Root Powder is packed in a resealable kraft bag to maintain freshness!
- PURITY – No Colors, NO Additives, No Preservatives, and NO ETO Treatment.
- HIGH CURCUMIN CONTENT – Our Turmeric Powder is tested to have a minimum of 3% of Curcumin.
- CERTIFIED USDA ORGANIC / GLUTEN FREE and NON-GMO – The product is batch-tested and verified not only to be USDA Organic but also Gluten Free and Non-GMO
- OUR PROMISE – We promise you will love our Organic Turmeric Powder and if you are not simply contact our staff with your order information and we will issue you a full refund! No questions asked.
Highlights – Best Seller
- ANTIOXIDANT ACTIVITY: Gain quality wellness support with Astaxanthin—a natural carotenoid to support antioxidant activity* Made with Astalif, a pure, concentrated source of Icelandic algae, this is among the most potent formulas available
- SKIN AND EYE HEALTH SUPPORT: One daily 12 mg capsule—cold-pressed with organic coconut oil for a superior experience—supports your best cellular, skin, and eye health*
- SUSTAINABLY SOURCED: Manufactured in the USA with third-party tested ingredients you can trust, from our family to yours. Our astaxanthin is sustainably sourced and produced using clean geothermal energy practices, reducing energy consumption by 50%
- PREMIUM QUALITY: Sports Research is proud to offer products using only the best ingredients available so you can have total peace of mind in the supplements you are taking. Our vibrantly colored carotenoid astaxanthin supplement is IGEN non-GMO verified and free of soy and gluten
- THE SPORTS RESEARCH DIFFERENCE: Founded in Southern California in 1980, Sports Research is a family-owned business born from a passion for fitness and wellness. Our goal is to embrace the sport of life through research-backed products created for every body—inside and out
Highlights – Best Seller
- Terrasoul Superfoods Mangosteen Fruit Powder, 6-ounce Pouch
- Certified Organic, Non-GMO, Raw, Gluten-Free, Vegan
- Mangosteen is antioxidant-rich and may be one of the best superfoods to fight free radicals and heal damaged cells
- Terrasoul Superfoods sources the freshest and highest quality superfoods from all over the planet. Our mission is to make these amazing, healthy foods available to you at the lowest prices possible while paying our growers and employees fair wages.
- 100% Money-Back Satisfaction Guarantee – We stand behind our products and offer a 30-day money back guarantee, backed by an outstanding customer service team.
Cold Pressed Organic Extra Virgin Olive Oil
Highlights – Best Seller
- ORGANIC ROBUST EXTRA VIRGIN OLIVE OIL: Expertly crafted by The Olive Oil People, this USDA Certified Organic extra virgin olive oil is made from first cold pressed olives, grown and nurtured by our family of farmers.
- FULL-BODIED, ROBUST TASTE: Pompeian Extra Virgin Olive Oils are ideal for any meal that starts with a sauté and ends with a drizzle. With its robust flavor profile, Pompeian Organic Robust EVOO is perfect for salads and marinades!
- 100% FARMER CRAFTED: Quality from The Olive Oil People since 1906.
- IMPORTED, FIRST COLD PRESSED EXTRA VIRGIN OLIVE OIL: Certified for Authenticity by the North American Olive Oil Association (NAOOA).
- COMMITTED TO QUALITY: Pompeian Organic Robust Extra Virgin Olive Oil is USDA Certified Organic, Naturally Gluten Free and Non-Allergenic, Kosher, and Non-GMO Verified by the Non-GMO Project.
Highlights – Best Seller
- The perfect tomato to create sauces from classic to spicy marinara
- Greenhouse grown for consistent, year round flavor
- Non-GMO verified and pesticide-free
Highlights – Best Seller
- PREMIUM USDA ORGANIC ASHWAGANDHA POWDER (WITHANIA SOMNIFERA or INDIAN GINSENG) – Our Gluten Free Organic Ashwagandha Root Powder is packed in a resealable kraft bag to maintain freshness! Our Product is certified by Non GMO Project Verified
- NATURAL ADAPTOGEN – Often referred to as the “Indian Ginseng”, Ashwagandha Root is known for its adaptogen properties – simply mix our ashwagandha powder into your daily routine for a more balanced day!
- HEALTHY & DELICIOUS – Ashwagandha is a powerful Dietary Supplemental herb used for thousands of years for its restorative and rejuvenating benefits; Ashwagandha can help alleviate stress, anxiety, fatigue, low energy, insomnia and concentration difficulties
- AYURVEDA – For thousands of years as a rasayana (rejuvenative) and an adaptogenic herb, meaning that it helps the body resist
Highlights – Best Seller
- ADD IT ANYWHERE: The mild flavor goes great with anything – it can even be mixed in with your favorite baking recipes for added nutritional benefits.
- ACCELERATED ABSORPTION: The gelatinizing process breaks down the starch for you, so all of that good stuff in our Maca powder gets to your syste even easier.
- BetterBody Foods Organic Maca Powder (formerly LIVfit Superfood Organic Maca Powder) has been used for centuries as an Incan superfood and is a great addition to your pantry.
- Bake into all of your favorite recipes, even sweet treats like cookies and cakes. Add to smoothies, yogurt, shakes.
- ONLY THE BEST: You want the choicest ingredients in your diet – that’s why our Maca powder is organic, Non-GMO and gluten-free
Highlights
- SPEARMINT: This sugar free gum is refreshing & has a minty flavor to liven your taste buds. Keep your mouth feeling fresh with an intense burst of classic spearmint flavor. Comes in a resealable bag
- KICK ASPARTAME: Aspartame free & Sugar free gum that is naturally sweetened with 100% xylitol. Xylitol is an all-natural sugar alcohol that looks and tastes just like sugar, yet has 40% fewer calories
- ALLERGEN FREE GUM: PUR Gum is made just for you. We are Vegan, Aspartame Free, Non-GMO, Sugar Free, Gluten Free, Soy Free, Nut & Peanut Free, Keto Friendly, and Swiss Made
- OUR MISSION: PUR creates products with the highest quality ingredients to help you make simple substitutions so that your everyday decisions to live a healthier lifestyle are effortless
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