COMPREHENSIVE GUIDE TO FOODS THAT PROMOTE PRECONCEPTION HEALTH The following lists include SOME of the foods that are high in each individual nutrient. PROTEIN Free Range Organic Grass Fed Wild Caught AMINO ACIDS Lysine: Phase I Detox Liver Support Yogurt (if dairy is tolerated) Cheese Free- Range/Organic Butter Apricots Isoleucine: Phase I Detox Liver Support Egg Whites Turkey Spirulina Chicken Leucine: Phase I Detox Liver Support Egg Whites Wild Game Buffalo Fish Valine: Phase I Detox Liver Support Egg Whites Elk Watercress Seaweed Glycine: Phase II Detox Liver Support Pork Beef Lamb Crab Glutamine: Phase II Detox Liver Support Cabbage Beets Chicken Fish Taurine: Phase II Detox Liver Support Avocado Poultry Eggs Wild Game Beets Figs Lamb Shrimp Seaweed Chicken Spirulina Turkey Chicken Lobster Beef Legumes Yogurt (if dairy is tolerated) Pork
Cysteine: Phase II Detox Liver Support Beef Poultry Pork Fish Lamb Wild Game Methionine: Phase II Detox Liver Support and Methylation Factor Egg Whites Tuna Wild Game Cod Turkey Halibut N-Acetylcysteine: Phase II Detox Liver Support and Methylation Factor Beets Rosemary Brussels Sprouts Garlic Green Beans Lean Protein FATS Omega 3 Fatty Acids-Animal Based: Phase I Detox Liver Support and Methylation Factor Salmon Tuna Shrimp Scallops Herring Sardines Omega 3 Fatty Acids-Plant Based: Phase I Detox Liver Support and Methylation Factor Flaxseeds Chia seeds Walnuts Broccoli Brussels Sprouts Tofu Cauliflower Almonds Algal (Algae) Oil CARBOHYDRATES Complex Carbohydrates Whole Grains (Exclude if Paleo) Vegetables Legumes Fruit VITAMINS Vitamin A: Phase I Detox Liver Support and Antioxidant Carrots Dark Leafy Greens Parsley Bell Peppers Romaine Lettuce Sweet Potatoes Cayenne Peppers Cantaloupe Apricots Vitamin E: Antioxidant Sunflower Seeds Swiss Chard Almonds Spinach Collard Greens Kale Olives Papaya Brussels Sprouts
Vitamin C: Antioxidant Bell Peppers Citrus Parsley Strawberries Broccoli Cauliflower Papaya Kiwi Cantaloupe Vitamin D: Fat Soluble Vitamin Eggs Shrimp Free- Range/Organic Butter Sardines Vitamin B1 (Thiamin): Methylation Factor Romaine Lettuce Asparagus Dark Leafy Greens Sunflower Seeds Tuna Green Peas Tomatoes Eggplant Cruciferous Vegetables Vitamin B2 (Riboflavin): Methylation Factor Mushrooms Calf s Liver Dark Leafy Greens Venison Yogurt (if dairy is tolerated) Eggs Green Beans Celery Strawberries Vitamin B3 (Niacin): Phase I Detox Support and Methylation Factor Mushrooms Tuna Chicken Salmon Calf s Liver Asparagus Lamb Turkey Tomatoes Vitamin B5 (Panthothenic Acid): Methylation Factor Mushrooms Cruciferous Vegetables Calf s Liver Sunflower Seeds Tomatoes Strawberries Yogurt (if dairy is tolerated) Eggs Winter Squash Vitamin B6 (Pyridoxine 5 Phosphate): Phase I Detox Support and Methylation Factor Bell Peppers Spinach Garlic Bananas Tuna Broccoli Asparagus Celery Cabbage Vitamin B9 (Methylfolate): Phase I Detox Support and Methylation Factor Brewer s Yeast Lentils Romaine Lettuce Spinach Dark Leafy Greens Beets Legumes Calf s Liver Asparagus
Vitamin B12 (Methylcobalamin): Phase I Detox Support and Methylation Factor Calf s Liver Sardines Venison Shrimp Scallops Salmon Beef Lamb Cod Choline: Methylation Factor Eggs Cod Shrimp Legumes Salmon Brussels Sprouts Cauliflower Broccoli Dark Leafy Greens MINERALS Selenium: Antioxidant Brazil Nuts Mushrooms Tuna Calf s Liver Sardines Salmon Mustard Seeds Eggs Turkey Iodine: Mineral Seaweed Eggs Strawberries Himalayan Sea Salt Seafood Cranberries Iron: Methylation Factor Dark Leafy Greens Beef Basil Turmeric Cinnamon Mushrooms Tofu Green Beans Parsley Zinc: Antioxidant and Methylation Factor Calf s Liver Mushrooms Venison Beef Squash Lamb Asparagus Dark Leafy Greens Pumpkin Seeds PHYTONUTRIENTS Red Apples Kidney Beans Tomatoes Red Bell Pepper Watermelon Radishes Raspberries Grapefruit Orange Carrots Mango Papaya Turmeric Squash Apricots Sweet Potatoes Pumpkin Nectarines Peaches Oranges Orange Bell Pepper
Yellow Spinach Yellow Bell Pepper Corn Summer Squash Green Avocado Spinach Watercress Alfalfa Dark Leafy Greens Cruciferous Veggies Kiwi fruit Green Beans Cucumbers Celery Green Grapes Lime Blue/Purple Blueberries Blackberries Marionberries Huckleberries Eggplant Beets Purple Grapes Purple Cabbage Purple Carrots Purple Kohlrabi Figs Raisins White/Tan Nuts and Seeds Whole Grains Jicama Garlic Ginger Flaxseeds Legumes Leeks Onions Scallions Shallots Jerusalem Artichoke Anthocyanins: Phase I Detox Liver Support Blueberries Raspberries Grapes Eggplant Plums Blackberries Flavanoids: Phase I Detox Liver Support Bell Peppers Celery Parsley Apples Apricots Blueberries Broccoli Carrots Celery Cranberries Cucumbers Lemons Onions Pears Plums Raspberries Strawberries Tomatoes Catechins: Phase I Detox Liver Support Strawberries Plums Apricots Apples Raspberries Raisins Pears Cranberries Blueberries Avocados Kiwi Fruit Green Tea Probiotics Yogurt (if dairy is tolerated) Kefir Sauerkraut Kombucha Natto Kimchi Miso Microalgae Fermented vegetables
Herbs: Detoxification Support and Antioxidant Support Dill Fenugreek Thyme Cilantro Parsley Marjoram Chives Rosemary Basil Milk Thistle Dandelion Chervil Nettles Oregon Grape Bay Oregano Spices: Detoxification and Antioxidant Support Garlic Cinnamon Turmeric Black Pepper Cayenne Pepper Cumin Ginger Coriander Cardamom Anise Mustard Seed Sesame Seed Celery Seed Saffron Nutmeg