Copper Rich Foods and Recipes: A Practical Guide

Copper (Cu) is an essential trace mineral or a mineral that the body requires in small amounts.  More copper is not necessarily better. What Are the Roles of Copper in the Body? Your body needs copper for a long list of functions. However, copper is often not a nutrient that we need to actively seek … Read more

Highest Vitamin K Foods and Recipes: A Practical Guide

Vitamin K is a fat-soluble vitamin that exists in its vitamin K1 and K2 forms.  Although both forms of vitamin K have different functions and are found in various foods, they have similar structures and some similar roles. Vitamin K1 (phylloquinone) is an essential fat-soluble nutrient that makes up around 75-90% of all vitamin K … Read more

Explore Choline Rich Foods for Enhanced Well-being

Embark on a nourishing journey with this comprehensive guide on choline rich foods. Uncover the pivotal roles of choline in maintaining vital bodily functions and explore a diverse range of food sources to meet your nutritional needs. From animal-based foods to seafood and vegetables, discover a plethora of foods with choline to enrich your diet … Read more

Highest Vitamin B5 (Pantothenic Acid) Foods and Recipes

While it’s important to get enough pantothenic acid in your diet, it’s hard to be deficient (unless you are starving).  What Does Vitamin B5 Do in Your Body? Foods Naturally High in Pantothenic Acid “Pantothenic” originates from the Greek root pantothen, which means ‘from all sides’.  Vitamin B5 is virtually present in all foods, both … Read more

Highest Niacin (Vitamin B3) Foods and Recipes

Niacin (vitamin B3), or nicotinic acid, is a water-soluble B vitamin that enables your body to convert the food you eat into usable energy.  Every part of your body requires it for optimal function.  What Is Vitamin B3 Good For, and What Does Niacin Do In Your Body? If someone is not getting enough niacin … Read more

Highest Vitamin B2 (Riboflavin) Foods and Recipes

Riboflavin (Vitamin B2) enables your body to break down proteins, fats, and carbohydrates and plays a vital role in maintaining your body’s energy supply.  You will require more vitamin B2 if you are losing weight or active, and even more if you are both losing weight and being active at the same time. Benefits of … Read more

Healthy Hot Cross Buns (Low Carb and Gluten-Free)

Celebrate a healthier (but still a little decadent) this Easter this year with these low carb gluten-free hot cross buns.   Made with linseeds, sunflower seeds and almond flour, they will keep your blood sugars stable while providing more nutrition than the store-bought version. The linseeds and sunflower seeds provide a range of essential minerals, including … Read more

Optimal Foods and Meals to Support Your Immunity

Nutritional Optimisation just became real. With a global pandemic on the rise and no vaccine in sight, having a well-nourished immune system, a healthy body composition and better than average metabolic health has suddenly become a priority for a LOT of people. People who haven’t run for years are taking to the streets to try … Read more

Quick Baked Salmon

It’s hard to go wrong with any meal with salmon at the centre!    Not only does it taste amazing, but this tasty fatty fish is also full to be gills with omega 3, bioavailable protein, choline, phosphorus, selenium and potassium, along with vitamins B3, B5, B6, B12 and D.   The salmon in this simple, tasty … Read more