Nutrients Food Table

Nutrient	Fruit & Vegetables	Dairy	Seafood & Fish	Meat	Nuts, Seeds, Herbs & Spices	Cereals & pulses
Antioxidant Proanthocyanidins (enhance by taking with Vit C & E)	Blueberries, black grapes, whole cranberries, apples. Make sure you eat the skins of these! Beets.				Cinnamon, cocoa Hazelnuts, pecans, pistachios.
B12 * animal sources are better		Eggs, Milk, Yoghurt, Cheese - Swiss, mozzarella, feta, parmesan, cottage, ricotta	Tuna, shellfish, crab, lobster, snapper	Beef, venison, lamb, cooked turkey, cooked ham, poultry
B2 (riboflavin)	Kale, spinach, asparagus, broccoli, sundried tomatoes	Milk, yoghurt, cheese – Roquefort, camembert, brie, goats, Swiss, blue	Mackerel, Atlantic salmon, trout	Liver	Marmite, dried herbs, paprika, Almonds	Oats, rye, buckwheat, fortified breakfast cereals
B6	Bananas. Bell peppers, spinach, baked potatoes (skin included), green peas, yams, broccoli, asparagus, turnips, tomatoes. Raw garlic.	Eggs	Yellowfin tuna, less in salmon & cod	Liver, chicken turkey, beef, pork tenderloin	Dried herbs, chilli powder, paprika, garlic powder. Molasses. Pistachios, hazelnuts, sunflower & sesame seeds.	Bran – rice & wheat.  Chickpeas, lentils, soybeans, legumes, brown rice.
Coenzyme Q10	Soybeans, broccoli, cauliflower		Freshwater fish – tuna, salmon, mackerel, sardines, herring	Beef, poultry	Sesame oil, rapeseed oil, sesame seeds. Peanuts, pistachios,
Magnesium	Dried fruits (figs, bananas, raisins, apricots), blackberries, strawberries, raspberries, Raw spinach, kale, cabbage, avocados, okra, artichokes, butternut squash, rocket, sweet corn, baked potato (with skin), soybeans.	Low fat dairy – yoghurt, milk, cheese & hard cheese.	Shrimp, mackerel, turbot, tuna, pollock		Coriander, 70% dark chocolate. Pumpkin seeds, almonds, brazil nuts, cashews, peanuts & peanut butter	Beans, lentils, oats, cereals, bran flakes, wheatgerm, quinoa, bulgar, millet, barley.
Manganese	Pineapple, raspberries, strawberries, grapes. Spinach, soybeans, kale, chard, aubergine, tomatoes.		Mussels, oysters, clams		Cinnamon, cloves, saffron, turmeric, cocoa powder, dark chocolate, chilli powder. Roast pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, hazelnuts, pecans, pine nuts, walnuts,	Spelt, brown rice, chickpeas, rye, oats, black beans.
Omega 3s	Soybeans, tofu, brussel sprouts, kale, spinach, watercress.	Eggs, milk, soy milk, yoghurt, margarine	Sardines, salmon, mackerel, oysters, trout, halibut, herring		Parsley, mint. Flax seeds, walnuts, rapeseed oil, flaxseed oil, walnut oil, cod liver oil	Rye
Vitamin C	Oranges, lemons, grapefruits, papaya, strawberries. Chilli and bell peppers, broccoli, kiwifruit, kale, cauliflower, brussel sprouts, tomatoes.				Fresh thyme & parsley
Vitamin D	Fortified orange juice. Mushrooms	Eggs, soymilk, fortified milk products – butter, yoghurt	Canned - salmon, tuna, mackerel, oysters, caviar	Liver, salami, ham, sausages	Cod liver oil	Fortified cereals
Vitamin E	Peaches, nectarines, blackberries, kiwis, mango. Avocados, spinach, tofu, cooked broccoli, squash & pumpkin, apricots, olives, sweet potatoes, carrots, bell peppers, parsnips, tomatoes, asparagus.	Eggs	Shrimp, rainbow trout		Chilli powder, paprika, oregano. Sunflower seeds, almonds, hazelnuts, pine nuts, peanuts, plant oils.	Quinoa
Gingko	Chinese herbal medicine from Gingko plant
Curcumin (Turmeric)	Turmeric spice from Turmeric plant

Symptom - Nutrient Table

The following table sets out the common brain injury symptoms and which nutrients can help that symptom. Check the Nutrient-Food table for which foods are high in which nutrients. Check in here for which nutrients to search when looking for recipes. 

Symptom	Nutrient(s)
Insomnia	B6 B12 Calcium Magnesium Vitamin D Vitamin E
Depression / Anxiety	B6 Gingko Magnesium Omega 3s Vitamin C
Headaches / Migraines	B2 (riboflavin) Coenzyme Q10 Magnesium
Confusion	B6 Gingko
Memory	Antioxidant Proanthocyanidins B12 Curcumin Gingko Magnesium Omega 3s
Concentration	Gingko Omega 3s
Fatigue/ Exhaustion	B6 B12 Omega 3s Vitamin D Vitamin E
Light sensitivity	B2 (riboflavin) B6
Co-ordination/ dizziness	Antioxidant Proanthocyanidins B6 B12 Manganese Vitamin C Vitamin E

How to use the posts?

Here are some tips to help you use the posts and cook.

The Posts

• Nutrients: I will post recipes noting what nutrient they are high in, e.g. vitamin E. 
• The "Symptom Nutrient" post lists which nutrients help with which symptom(s), e.g. insomnia - vitamin B6. 
• The "Nutrient Food" post for the foods high in that nutrient, e.g. Vitamin B6 - yellowfin tuna. 
• To find a recipe for your symptom search for the nutrient. 

• Difficulty: Dishes are categorised into: compile, simple, some work, challenge and complex.   

• Dietary requirements: Posts will include the categories: meat, vegetarian, fish, sweets, gluten free and dairy free. 

Cooking

• Pick your nutrient, any dietary requirements & level of difficulty. 
• Prepare a shopping list of what you need - look in your cupboards & the ingredients list. 
• Prepare the ingredients before you do any cooking. Organise them into measured piles so you can clearly see all the ingredients. Check the ingredients list & your piles several times to make sure that you got them all. It will help you see if you forgot to put something in. 
• Make sure that you have enough time and feel awake enough to be safe. 
• Take your time & don't put yourself under any pressure; it'll be ready when it's ready.
• Take breaks throughout when you need to. Turn off the stove to prevent burning it or a fire. 
• Be safe - check the gas, the oven, wear BIG oven gloves & use oven proof dishes. 
• Be mindful whilst you cook - it is your only focus & all else can fade away!