Dietitian Approved Nut Free Snacks

Hey Snack Loving Friends who are looking for the best nut free snacks,

For those of you that don’t know me, my name is Lacy, and I’m a registered dietitian and owner of Mindful Vending (a dietitian owned and operated healthy vending company). In our vending machines, we provide all kinds of nourishing snacks including some of the best nut free snacks on the market.

This site contains affiliate links (See full disclosure here.)

As the owner of Mindful vending, it is my job AND passion to search for the healthiest packaged snacks available. I am constantly looking for snacks to meet a variety of needs. If it is our there, I want to find it!

Since I have to keep a healthy snack database for my company anyway, I thought it might be helpful to share my snack lists here as well. So browse all the categories and find the snacks that best fit with your needs and wants. Happy snacking!

So here they are… (Scroll down to read the third post in this series, Dietitian Approved Nut Free Snacks).

Healthy Nut Free Snacks

Dietitian Approved Nut free snacks; perfect on-the-go nut free snack ideas
Dietitian Approved Nut free snacks; perfect on-the-go nut free snack ideas; school lunch friendly snacks

88 Acres

I love 88 Acres for people with or without a nut allergy. They are made in a nut free and gluten free facility. These bars are made out of seeds like flax (rich in Omega-3), pumpkin, and sunflower instead of nuts. They have a simple ingredients list and are a good source of protein, fiber, vitamins, minerals, healthy fats, and antioxidants.

The Cinnamon and Oat Seed bar also contains cinnamon, which is anti-inflammatory and anti-bacterial, and the Ginger Apple Seed bar contains ginger, which is anti-inflammatory.

Possible Benefits are Some of the Ingredients in 88 Acres:

  • May help with mood disorders like depression, anxiety, stress
  • May improve energy levels/ fatigue
  • Promotes a healthy immune system
  • May improve GI Inflammation
  • Aids in addiction recovery
  • Promotes healthy gut bacteria and bacteria balance.
  • Has anti-inflammatory properties
  • Promotes healthy digestion
  • May reduce joint pain and arthritis inflammation
  • Reduces the risk of heart disease and stroke
  • Improves with satiety and aids weight loss
  • Protects against diabetes
  • May help with ADD/ADHD symptoms
  • Reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May improve memory
  • Has cancer fighting properties

Made Good Products

Made Good is another allergy friendly company. Their products are organic, whole grain, and low in sugar. This company makes delicious products for those looking for a whole grain snacks that are wheat free, gluten free, and nut free.

Dietitian Approved Nut free Snack Ideas; perfect nut free snacks for on-the-go and for school friendly lunches
Dietitian Approved Nut free Snack Ideas; perfect nut free snacks for on-the-go and for school friendly lunches

Enjoy Life Products

All Enjoy Life products are made in an allergy friendly factory. They are free of many common allergens such as wheat, nut, soy, egg, dairy, gluten, and more. The Enjoy Life Chewy Bars and the Enjoy Life Seeds and Fruit Mix have a variety of healthy ingredients such as pumpkin seeds, flax seeds, and organic oats. (The ingredients vary among products.)

That’s It Bar and That’s It Probiotic

That’s It bars are allergy-friendly, gluten free snacks made with real fiber rich fruit. In fact, That’s It bars are made with fruit…and that’s it! They have zero added sugar so all for the sweet flavors come from the fruit. You can also get That’s It Bars with added probiotics as well.

According to research, probiotics may:

  • Support Digestive heath
  • Support immune function
  • Have anti-inflammatory properties 
  • May help with mood and mood disorders like depression, anxiety, stress
  • Reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May aid in addiction recovery
  • Promote a healthy heart

That’s It Truffle

That’s It also makes a Truffle. The Truffle is made with 64% dark chocolate (antioxidants), real fruit, and simple ingredients. Fruit is listed as the first ingredient. That’s it Truffles contain only 4 gm added sugar and are nut free as well.

Popcorners

Popcorners are a tasty little alternative to the classic chips and are probably one of the most popular chips in our dietitian owned and operated vending machines. They have a simple ingredients list and are gluten and nut free. Yellow corn is the first ingredient in these low calorie, baked popcorn chips. Like all the chips on this list, they have 0 trans fat.

Beanfields Bean Chips

Beanfields might be my favorite chips. They have 4 gm of protein and 4 gm of fiber per serving so you will feel full for longer after eating these chips. Due to the filling nature of these chips, they can aid in weight loss as well. They have a simple ingredients list with the first ingredient being antioxidant-rich black and white beans. These chips are gluten free, have less than 1 gm sugar, and 0 trans fat. They are also made in a peanut free facility. Beanfields come in lots of flavors. Nacho is probably the most popular, but my favorite is the Pico De Gallo.

Benefits of Polyphenol Antioxidants found in black and white beans:

  • Prebiotic (good bacteria in the gut feeds on prebiotics)
  • May reduce the risk of cancer
  • Has anti-inflammatory properties
  • Promotes a healthy gut
  • Reduces the risk of heart disease and stroke
  • May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
  • Helps with mood disorders like depression, anxiety, stress

Beanitos

Beanitos are made out of simple ingredients with the first ingredient on the label being beans. They are high in filling protein and fiber so they can aid in weight loss. They are gluten and nut free and are low in sugar, have 0 added sugar, and 0 trans fat.

Benefits of Polyphenol Antioxidants found in black and white beans:

  • Prebiotic (good bacteria in the gut feeds on prebiotics)
  • May decrease the risk of cancer
  • Has anti-inflammatory properties
  • Promotes a healthy gut
  • Reduces the risk of heart disease and stroke
  • May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
  • Helps with mood disorders like depression, anxiety, stress

Go Raw Flax Snax

These little Go Raw Flax Snax crackers are super stars! They have a simple ingredients list with the first ingredient being their standout ingredient: Omega-3 flaxseeds! Go Raw Flax Snaxs are a good source of protein and fiber and have zero added sugar. They are gluten free, and nut free, and prepared by drying instead of frying!

Did you know the Omega-6 to Omega-3 ratio in our diet should be around 1:1? The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

Possible benefits of Omega-3s:

  • May help with joint Pain/arthritis
  • Has anti-inflammatory properties
  • May help with ADD/ADHD symptoms
  • May improve energy levels/ fatigue
  • Helps with mood and mood disorders like depression, anxiety, stress
  • Reduces the risk of heart disease
  • Improve Gut microbial health and gut inflammation
  • May reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May improve memory
  • Aids in addiction recovery

Think Jerky

When you have a nut allergy, finding a non-perishable protein product that you can eat on-the-go can sometimes be tricky. Fortunately, Jerky is a fantastic protein source that you can carry with you! Think Jerky is my favorite Jerky brand right now. Their Beef Jerky is made with grass-fed beef, and their Turkey Jerky is made with free-range turkey. Think Jerky also has no added nitrates/nitrites, no added antibiotics, and no added hormones, and Think Jerky is gluten free as well! But my favorite thing about the Think Jerky is the taste. They have some of the most delicious flavors I have ever tasted! Think Turkey Jerky is in several of our healthy vending machines, and let me tell you, we have to re-stock this Jerky regularly!

One thing you want to be aware of is that Jerky tends to be higher in salt. So you will want to take that into consideration. However, the higher salt content can be beneficial for athletes.

Jerky as a Sodium Replacement for Athletes

Athletes who have competed or trained for over an hour should begin replenishing their electrolytes, especially sodium content. When we sweat, we lose water AND salt. We know that lack of water can be dangerous so we often make sure we are drinking plenty of water during an athletic performance. However when you replenish the water in your body WITHOUT replenishing the salt in your body, the sodium content in your body becomes diluted. So the problem is not only that you lost sodium in your sweat, but also that the sodium-to-water ratio becomes out of balance as you drink more and more water. This is called hyponatremia.

Unfortunately symptoms of hyponatremia are similar to symptoms of dehydration so someone may think they are dehydrated and drink more water when, in fact, they are actually experiencing symptoms of hyponatremia. Drinking more water WITHOUT sodium makes the hyponatremia worse. Symptoms of hyponatremia includes dizziness, lethargy, thirst, headache, nausea, cramps, irritability, and in severe cases even coma and death. Notice the similarity of the symptoms to the symptoms of dehydration. The take home message is that water is crucial! We should drink water throughout any athletic event no matter how long the event. However, if the athletic even is over an hour, we should be replacing our electrolytes (like salt and potassium) as well.

Nature’s Bakery Fig Bars

Nature’ Bakery Fig Bars are one of my daughter’s favorite snacks. (She has a sweet tooth whereas my son would prefer something salty) These delicious treats are made with real fruit and whole grains! In fact, the first ingredient is whole grain! They are low in calories, have around 2 gm. of fiber, and no added sugar or trans fat. Keep in mind that they do have around 10 gm. of sugar per serving. According to their website, Nature’s Bakery Fig bars and brownies are made on dedicated oven lines that do not manufacture peanuts and tree-nuts.

Nature’s Bakery Brownie

What a delicious way to eat whole grains! The Nature’s Bakery Brownies are made with real dates and the first ingredient is whole wheat flour. Like Nature’s Bakery Fig bars, these brownies have around 2 gm. of fiber, and no added sugar or trans fat. However, they do have around 10 gm. of sugar per serving. According to their website, Nature’s Bakery Fig bars and brownies are made on dedicated oven lines that do not manufacture peanuts and tree-nuts.

Don’t Go Nuts Products

Don’t Go Nuts is a fun kid-friendly nut free company. Their products include plant-based protein spreads (great alternative to peanut butter) and whole grain snack bars. Along with being nut free, Don’t Go Nuts are gluten free as well.

Zee Zees (All products as of 2019)

All Zee Zees products are nut free and all of their grained-based products like their bars and cookies are at least 51% whole grain. Zee Zees also make dried fruit snacks, applesauce, fruit cups, and sunflower kernel packs.

North Coast Probiotic Applesauce

I love that these North Coast Probiotic Apple Sauce come in little easy-to-carry applesauce pouches, BUT…

my two favorite things about the North Coast Probiotic are:

  1. The first ingredient is apples
  2. North Coast Probiotic has, you guessed it, probiotics.

North Coast Probiotics has a few other things going for them as well. They are gluten free and nut free and are made with simple ingredients, and are a good source of vitamins, minerals, and fiber. Plus they contain zero added sugar and zero trans fat.

According to Research Probiotics May:

  • Support Digestive heath
  • Support immune function
  • Have anti-inflammatory properties 
  • Help with mood and mood disorders like depression, anxiety, stress
  • Reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May aid in addiction recovery
  • Promote a healthy heart

Way Better Sprouted Tortilla Chips

The star ingredients of the Way Better Sprouted Tortilla Chips are flaxseed, chia seeds, quinoa, and beans. These chips are 100% whole grain and gluten free! When you eat Way Better chips, you’re getting plant-based omega-3s, antioxidants, B vitamins, and potassium. And because of the fiber, you will feel fuller than you would just eating the common chip. These chips have a simple ingredients list, zero sugar, zero trans fat, and less calories and sodium than many standard chips. Bonus for anyone with a nut allergy, Way Better chips are manufactured in a nut-free facility!

Below are a few possible benefits (according to research) of the nutrients found in Way Better Sprouted Tortilla chips:

  • May help with mood disorders like depression, anxiety, stress
  • May improve energy levels/ fatigue
  • Promote a healthy immune system
  • May improve GI Inflammation
  • Aid in addiction recovery
  • Promote healthy gut bacteria and bacteria balance.
  • Has anti-inflammatory properties
  • Promote healthy digestion
  • May reduce joint pain and arthritis inflammation
  • Reduce the risk of heart disease and stroke
  • Help you feel full after eating; thus, helps with satiety and weight loss
  • Protects against diabetes
  • May help with ADD/ADHD symptoms
  • Reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May improve memory
  • Has cancer fighting properties

Did you know the Omega-6 to Omega-3 ratio in our diet should be around 1:1? The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

A Few Cons:

These chips are baked first then fried for a short the in sunflower oil, and they are more expensive than the standard chip.

Farmhouse Culture Chips

Farmhouse Culture Kraut Krisp are made from sauerkraut. In fact, the first ingredient on their simple ingredient list IS sauerkraut. These chips have 0 sugar, added sugar, and trans fat. They have about 2 gm of fiber per serving and are nut-free, but the biggest things going for the Kraut Krisp is that they contain 1 billion CFUs of probiotics (specifically the Bacillus Coagulans GBI-30).

According to research, probiotics may:

  • Support Digestive heath
  • Support immune function
  • Have anti-inflammatory properties 
  • Help with mood and mood disorders like depression, anxiety, stress
  • Reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May aid in addiction recovery
  • Promote a healthy heart

Skinny Pop

Popcorn is such a yummy, classic snack, and Skinny Pop is also nut free and gluten free. Skinny Pop is made with simple ingredients with the first ingredient being whole grain. Plus Skinny Pop is a great source of filling fiber and low in calories; therefore, may eating Skinny Pop may help in weight loss.

GoGo Squeeze

GoGo Squeeze is a nut free and gluten free product made with 100% real fruits and vegetables (fruits or vegetables are the first ingredient). They have a simple ingredients list, contain no added sugar, and are a good source of fiber!

Hippeas

By far, these are my kid’s favorite snack. They actually cheer when I tell them that I have packed Hippeas in their lunch box. Seriously…they cheer out loud! Hippeas are Gluten free and nut free, and they are a good source of fiber and protein. The main ingredient is chickpeas on their simple ingredients list. They are low in calories and yet filling which means…you guessed it… they can aid in weight loss.

Mary’s Gone Crackers

Mary’s Gone Crackers have a simple ingredients list including standout ingredients like flaxseed, quinoa, and the first ingredient listed, whole grain brown rice. What you get from eating these crackers: omega-3, antioxidants, protein, fiber, and B vitamins. What you don’t get: gluten, sugar, added sugar, and trans fat. They are also completely nut free! These baked (not fried) nutrient-dense crackers will also leave you feeling full and satisfied and aid in weight loss (thanks to the protein and fiber).

Possible benefits from the nutrients in Mary’s Gone Crackers:

  • May help with mood disorders like depression, anxiety, stress
  • May improve energy levels/ fatigue
  • Promote a healthy immune system
  • May improve GI Inflammation
  • Aid in addiction recovery
  • Promote healthy gut bacteria and bacteria balance.
  • Has anti-inflammatory properties
  • Promote healthy digestion
  • May reduce joint pain and arthritis inflammation
  • Reduce the risk of heart disease and stroke
  • Help you feel full after eating; thus, helps with satiety and weight loss
  • Protects against diabetes
  • May help with ADD/ADHD symptoms
  • Reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May improve memory
  • Has cancer fighting properties

The Omega-6 to Omega-3 ratio in our diet should be around 1:1. The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

My Super Pops

These whole grain pops are made from star ingredients like Flax, Quinoa, sunflower, and chia. Flax, Quinoa, and Chia contain heart healthy, disease fighting antioxidants. Plus, flax and chia seeds are a good source of plant-based ALA Omega-3s. And remember, the Omega-6 to Omega-3 ratio in our diet should be around 1:1. The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!! My Super Pop also have zero sugar and are gluten free and nut free.

Note Omega-3s:

  • May help with joint Pain/arthritis
  • Has anti-inflammatory properties
  • May help with ADD/ADHD symptoms
  • May improve energy levels/ fatigue
  • Helps with mood and mood disorders like depression, anxiety, stress
  • Reduces the risk of heart disease
  • Improve Gut microbial health and gut inflammation
  • May reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May improve memory
  • Aids in addiction recovery

And Antioxidant Benefits Include:

  • May decrease the risk of cancer
  • Have anti-inflammatory properties
  • Promotes a healthy gut
  • Reduces the risk of heart disease and stroke
  • May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
  • Helps with mood disorders like depression, anxiety, stress

Fruits

Okay, I know this is not a packaged snack and may seem like a no brainer, but I can’t write a post about nut-free healthy snacks without including natural simple whole foods like fresh fruits and vegetables. Fruits and vegetables are about the healthiest snack you can get! Fruits are packed with antioxidants, vitamins, minerals, and filling fiber. Plus, fruits are low in calories so eating fruits can aid in weight loss.

Antioxidants have so many benefits:

  • May decrease the risk of cancer
  • Have anti-inflammatory properties
  • Promotes a healthy gut
  • Reduces the risk of heart disease and stroke
  • May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
  • Helps with mood disorders like depression, anxiety, stress

Fruit and Yogurt

When you add yogurt to your fresh fruits, you are getting all of the above benefits or fruit PLUS probiotics and protein!

And Remember, according to research probiotics may:

  • Support Digestive heath
  • Support immune function
  • Have anti-inflammatory properties 
  • Help with mood and mood disorders like depression, anxiety, stress
  • Reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May aid in addiction recovery
  • Promote a healthy heart

Awesome Granola

Awesome Granola is gluten free, nut free, egg free, soy free, and wheat free. The first ingredient in this allergy-friendly, fiber snack is whole grain oats. This granola would pair perfectly with antioxidant, vitamins, minerals, and fiber-rich fruit and probiotic and protein-rich yogurt to make the ultimate nourishing and filling snack.

Vegetables

Diets high in fruits and vegetables have been shown to reduce the risk of all sorts of diseases and conditions like Alzheimer’s, Dementia, heart disease, stroke, and cancer. In fact, the diets of people who live in the Blue Zones mostly consist of beans, legumes, fruits, vegetables, and whole grains. Blue Zones are defined as areas or regions that have lower rates of chronic disease and have reported higher satisfaction with their quality of life and well-being. So if we want to have a diet that more closely resembles the Blue Zones, we should be incorporating more vegetables (and fruits, whole grains, and legumes) into our meals AND snacks! Raw vegetables make a great on-the-go gluten free and nut free snack. You can pair them with hummus to get some added protein!

Tribe Hummus

Hummus is made out of the yummy Garbanzo beans (also called chickpeas). Garbanzo beans are a great plant source of protein and fiber so they are a super filling snack option. Eat Hummus with raw vegetables to get even more nutrients like vitamins, minerals, and fiber! Tribe is a fantastic gluten free hummus and it is manufactured in a nut free facility!

Chips and Salsa

Adding Salsa to a healthy chip like the nut free Way Better Tortilla Chips is such a super easy and healthy snack option. Salsa or Pico De Gallo is loaded with vegetables, vitamins, minerals, antioxidants, and fiber. Look for a salsa with a simple ingredients list and no added sugar like the Muir Glen Organic Salsa.

Take Home Message

Diets rich in antioxidants, Omega-3, probiotics, fiber, vitamins and minerals have been linked to reducing the risk or alleviating the symptoms of a multitude of conditions like:

  • Heart Disease & Stroke
  • Diabetes
  • Inflammation
  • Rheumatoid Arthritis
  • Fibromyalgia
  • GI Problems like bloating, distention, stomach pain, cramps, constipation, diarrhea, GERD, heartburn & gas
  • IBS, IBD, & SIBO
  • Migraines & headaches
  • Fatigue
  • Frequent colds and illnesses
  • Alzheimer’s and Dementia
  • Autoimmune Diseases
  • Mucus drainage and phlegm
  • Allergies
  • Lack of brain focus and attention
  • Memory problems
  • Joint Pain
  • Hormone Imbalance
  • Mood disorders like depression, anxiety, and stress
  • Acne
  • Insomnia
  • Inability to lose weight
  • Crohn’s disease
  • Lupus
  • Celiac disease
  • MS
  • Parkinson’s

These nutrients are found in many of the snacks listed above as well as in wholefoods like whole grains, vegetables, fruits (make sure to include berries), nuts, seeds, fermented vegetables, kefir, kombucha, miso, kimchi, sauerkraut, yogurt, lean meats, and fish (especially salmon and tuna). Make sure you are eating these wholefoods regularly to get the most out of your diet.

Related Posts

Healthy Packaged Snack Ideas

Dietitian Approved On-the-Go Snack Ideas

Easy No Bake Protein Energy Balls

The Best Healthy Chicken Salad Ever!

Healthy Jerky Dip

Carolina Caviar

Healthy Ranch Dressing

How to Make Homemade Hummus

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Best Nutrition Bars and Protein Bars

Hey Snack Loving Friends looking for the best nutrition bars and protein bars,

For those of you that don’t know me, my name is Lacy, and I’m a registered dietitian and owner of Mindful Vending (a dietitian owned and operated healthy vending company). In our vending machines, we provide all kinds of nourishing snacks including some of the best nutrition bars and protein bars on the market.

the best nutrition bars and protein bars according to a dietitian
The top healthiest nutrition bars and protein bars according to a dietitian

This site contains affiliate links (See full disclosure here.)

The Search for the Healthiest Protein Bars

As the owner of Mindful vending, it is my job AND passion to search for the healthiest packaged snacks available. I am constantly looking for snacks to meet a variety of needs. If it is our there, I want to find it!

Since I have to keep a healthy snack database for my company anyway, I thought it might be helpful to share my snack lists here as well. So browse all the categories and find the snacks that best fit with your needs and wants. Happy snacking!

So here they are… (Scroll down to read the second post in this series, The Best Nutrition Bars and Protein Bars According to a Dietitian).

The Best Nutrition Bars and Protein Bars

Health Warrior Chia Bars

These bars are packed with nourishing ingredients. The star ingredient and first ingredient on their simple ingredients list is the chia seed. Health Warrior Chia Bars are a good source of Omega-3s, fiber, antioxidants, and minerals. They are only 100 calories and yet extremely filling for two reasons. One, they are a good source of fiber, and two, they absorb water. Health Warrior Chia Bars are gluten free, low in sugar, and have zero added sugar and trans fat.

Below are a few possible benefits (according to research) of the nutrients found in Health Warrior Chia Seed Bars:

  • May help with mood disorders like depression, anxiety, stress
  • May improve energy levels/ fatigue
  • Promote a healthy immune system
  • May improve GI Inflammation
  • Aid in addiction recovery
  • Promote healthy gut bacteria and bacteria balance.
  • Has anti-inflammatory properties
  • Promote healthy digestion
  • May reduce joint pain and arthritis inflammation
  • Reduce the risk of heart disease and stroke
  • Help you feel full after eating; thus, helps with satiety and weight loss
  • Protects against diabetes
  • May help with ADD/ADHD symptoms
  • Reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May improve memory
  • Has cancer fighting properties

Did you know the Omega-6 to Omega-3 ratio in our diet should be around 1:1? The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

Health Warrior Pumpkin Seed Bars

Health Warrior also makes Pumpkin Seed Bars. These bars are high in proteins, antioxidants, fiber, minerals, and B vitamins and are low in sugar. They have a simple ingredients list with their first ingredient being, you guessed it, pumpkin seeds. Their other standout ingredient is whole grain quinoa.

Benefits of Antioxidant:

  • May decrease the risk of cancer
  • Has anti-inflammatory properties
  • Promotes a healthy gut
  • Reduces the risk of heart disease and stroke
  • May reduce cognitive decline and the risk of Alzheimer’s Disease, Dementia
  • Helps with mood disorders like depression, anxiety, stress

Rx Bars and Rx Kids Bars

These Rx Bars and Rx Kids Bars are high in filling protein and fiber, and have 0 added sugar. I love that their simple ingredients are listed right on the front of the packaging. Because they are filling, they also support weight loss

Zing Bar

One of my favorite things about Zing Bars is that they are developed by a registered dietitian. They have all natural ingredients and are a good source of protein, fiber, prebiotics, and antioxidants. Zing Bars are gluten free and have zero added sugar or trans fat. Because Zing Bars are filling, they may help with weight loss.

Benefits of Antioxidants:

  • May reduce the risk of cancer
  • Has anti-inflammatory properties
  • Promotes a healthy gut
  • Reduces the risk of heart disease and stroke
  • May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
  • Helps with mood disorders like depression, anxiety, stress

Oatmega

These Oatmega Bars have Omega-3s, but not just any Omega-3s…DHA and EPA Omega-3s! They are high in grass-fed whey protein, fiber, vitamins, and minerals, and low in sugar. Thanks to the protein and fiber, these Omega-3 bars are filling; thus, aid in weight loss. Oatmega Bars are also certified gluten free.

Benefits of Omega-3:

  • May help with joint Pain/arthritis
  • Has anti-inflammatory properties
  • May help with ADD/ADHD symptoms
  • May improve energy levels/ fatigue
  • Helps with mood and mood disorders like depression, anxiety, stress
  • Reduces the risk of heart disease
  • Improve Gut microbial health and gut inflammation
  • May reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May improve memory
  • Aids in addiction recovery

Kind Bar Nut Bar

Kind Bars have so many different varieties and each variety is unique so I am going to talk about a few of them separately. The Kind Nut Bars are full of protein-rich nuts, fiber, and antioxidants. In fact, the first ingredient is nuts so Kind Bars are a good source of healthy fats. These filling bars are low in sodium and sugar compared to a normal candy bar. All kind bars are gluten free as well. One con is that these bars have a small amount of added sugar.

Benefits of Antioxidants

  • May reduce the risk of cancer
  • Has anti-inflammatory properties
  • Promotes a healthy gut
  • Reduces the risk of heart disease and stroke
  • May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
  • Helps with mood disorders like depression, anxiety, stress

Kind Healthy Grains Bars, Kind Bar Breakfast Bars, and Kind Kids

Although nutrients vary, the Kind Healthy Grains, Kind Breakfast Bars, and Kind Kids have similar beneficial nutrients. They are 100% whole grain and often include super grains like quinoa and oats. The first ingredient will be some kind of whole grain like oats, for example. They are gluten free, have zero trans fat, and rich in filling fiber. One of the cons is that most of these bars have some added sugar, although less than a traditional candy bar.

Kind Bar Probiotic

Kind Bars also make a Kind Breakfast Probiotic Bar. These bars are also whole grain and full of filling fiber. They do have some added sugar, but not as much as traditional candy bars.

According to research, probiotics may:

  • Support Digestive heath
  • Support immune function
  • Have anti-inflammatory properties 
  • Help with mood and mood disorders like depression, anxiety, stress
  • Reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May aid in addiction recovery
  • Promote a healthy heart

Primal Kitchen Collagen Nuts and Seeds

The Primal Kitchen Collagen Nut and Seed Bars are a good source of fiber, protein, and collagen and are low in sugar. The have a simple ingredients list and are gluten free. The only con is that they have some added sugar even though they are relatively low in sugar.

Primal Kitchen Protein Bars

Primal Kitchen Proteins Bars are a good source of protein, and Omega-3s. They are gluten free, low in sugar, and have a simple ingredient list. Their standout ingredient is the Omega-3 rich Flaxseed. (Ingredients may vary between flavors). They are also grain free and cage free.

Possible Benefits of Omega-3s:

  • May help with joint Pain/arthritis
  • Has anti-inflammatory properties
  • May help with ADD/ADHD symptoms
  • May improve energy levels/ fatigue
  • Helps with mood and mood disorders like depression, anxiety, stress
  • Reduces the risk of heart disease
  • Improve Gut microbial health and gut inflammation
  • May reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May improve memory
  • Aids in addiction recovery

Raw Crunch

These Raw Crunch bars are fantastic! Their simple ingredients list is full of organic whole foods like Omega-3 and antioxidant rich flaxseeds and pumpkin seeds. They are gluten free and grain free, and low in sugar.

Possible benefits of Omega-3s:

  • May help with joint Pain/arthritis
  • Has anti-inflammatory properties
  • May help with ADD/ADHD symptoms
  • May improve energy levels/ fatigue
  • Helps with mood and mood disorders like depression, anxiety, stress
  • Reduces the risk of heart disease
  • Improve Gut microbial health and gut inflammation
  • May reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May improve memory
  • Aids in addiction recovery

88 Acres

I love 88 Acres for people with or without a nut allergy. They are made in a nut free and gluten free facility. These bars are made out of seeds like flax (rich in Omega-3), pumpkin, and sunflower instead of nuts. They have a simple ingredients list and are a good source of protein, fiber, vitamins, minerals, healthy fats, and antioxidants.

The Cinnamon and Oat Seed bar also contains cinnamon, which is anti-inflammatory and anti-bacterial, and the Ginger Apple See bar contains ginger, which is anti0inflammatory.

Possible Benefits are Some of the Ingredients in 88 Acres:

  • May help with mood disorders like depression, anxiety, stress
  • May improve energy levels/ fatigue
  • Promote a healthy immune system
  • May improve GI Inflammation
  • Aid in addiction recovery
  • Promote healthy gut bacteria and bacteria balance.
  • Has anti-inflammatory properties
  • Aid in Digestion
  • Promote healthy digestion
  • May reduce joint pain and arthritis inflammation
  • Reduce the risk of heart disease and stroke
  • Help you feel full after eating; thus, helps with satiety and weight loss
  • Protects against diabetes
  • May help with ADD/ADHD symptoms
  • Reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May improve memory
  • Has cancer fighting properties

Larabar

Larabars have a simple ingredients list with the first ingredients being nuts and seeds. They are a good source of filling fiber and proteins; therefore, they may aid in weight loss. They contain vitamins, minerals, and antioxidants and the walnut varieties have plant-based Omega-3s. Larabars are gluten free and have zero trans fat. By the way, the Mint Chip Brownie flavor is one of my husbands favorite bars of all time.

Bullet Proof Collagen Protein Bars

High in protein and fiber, low in sugar, and a good source of healthy fats, these Bullet Proof bars have a lot to love! Their simple ingredients list includes XCT oil. XCT oil may slightly increase energy expenditure and improve satiety. Moreover, XCT oils are not usually stored as fat and provide less calories.

Empact Protein and Energy Bars

These protein and energy bars are geared towards women. They have a simple ingredients list and are a good source of protein, antioxidants, vitamins, minerals, fiber, and healthy fats. Their standout ingredients include Omega-3 rich flaxseed and chia seed. Empact Protein Energy bars are low in sugar, and filling as well.

Bonus: Empact also makes a Protein and Energy Bar Plus Probiotics and Prebiotics!

Below are a few possible benefits (according to research) of the nutrients found in Empact Protein and Energy Bars:

  • May help with mood disorders like depression, anxiety, stress
  • May improve energy levels/ fatigue
  • Promote a healthy immune system
  • May improve GI Inflammation
  • Aid in addiction recovery
  • Promote healthy gut bacteria and bacteria balance.
  • Has anti-inflammatory properties
  • Aid in Digestion
  • Promote healthy digestion
  • May reduce joint pain and arthritis inflammation
  • Reduce the risk of heart disease and stroke
  • Help you feel full after eating; thus, helps with satiety and weight loss
  • Protects against diabetes
  • May help with ADD/ADHD symptoms
  • Reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May improve memory
  • Has cancer fighting properties

Quaker Chewy Granola Bars, 25% Less Sugar

These Quaker Chewy Granola, 25% Less Sugar bars are a great option when you are looking for something a little less expensive. The are 100% whole grain and have only 100 calories per bar. The first ingredient in these fiber-rich bars is granola.

Take Home Message

Diets rich in antioxidants, Omega-3, probiotics, fiber, vitamins and minerals have been linked to reducing the risk or alleviating the symptoms of a multitude of conditions like:

  • Heart Disease & Stroke
  • Diabetes
  • Inflammation
  • Rheumatoid Arthritis
  • Fibromyalgia
  • GI Problems like bloating, distention, stomach pain, cramps, constipation, diarrhea, GERD, heartburn & gas
  • IBS, IBD, & SIBO
  • Migraines & headaches
  • Fatigue
  • Frequent colds and illnesses
  • Alzheimer’s and Dementia
  • Autoimmune Diseases
  • Mucus drainage and phlegm
  • Allergies
  • Lack of brain focus and attention
  • Memory problems
  • Joint Pain
  • Hormone Imbalance
  • Mood disorders like depression, anxiety, and stress
  • Acne
  • Insomnia
  • Inability to lose weight
  • Crohn’s disease
  • Lupus
  • Celiac disease
  • MS
  • Parkinson’s

These nutrients are found in many of the snacks listed above as well as in wholefoods like whole grains, vegetables, fruits (make sure to include berries), nuts, seeds, fermented vegetables, kefir, kombucha, miso, kimchi, sauerkraut, yogurt, lean meats, and fish (especially salmon and tuna). Make sure you are eating these wholefoods regularly to get the most out of your diet.

You can find out how to incorporate more of these nutrients into your meals in The Nourishing Meal Builder.

Evidence-based list of foods that boost mood, reduce anxietym support the immune system; promote cognitive function,; and reduce the risk of chronic disease. Plus meal builder cards are provided to help you build healthy meals with foods from the list.
Evidence-based list of foods that boost mood, reduce anxiety; support the immune system; promote cognitive function; and reduce the risk of chronic disease. Plus meal builder cards are provided to help you build healthy meals with foods from the list.

Lacy Ngo, MS, RDN, the owner of Mindfulness in Faith, LLC, is one of the top experts in faith-based mindfulness and nutrition. Ngo is the author of several books including The Nourishing Meal Builder,  The Nourishing Meal Builder: the Gluten-Free, Dairy-Free EditionFaith, Mindfulness, & Nutrition, and Mindfulness in Faith and Freezer Meals.

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Copyright © 2019 Mindfulness in Faith and Food.

Salmon Goat Cheese Quesadilla

I love playing around with food and discovering new ways to combine ingredients. Sometimes my new creation doesn’t workout too well…but sometimes it turns out so well that I can’t help but do a little happy dance! Making this Salmon Goat Cheese Quesadilla recipe is one of those times I did the happy dance! Seriously, I was giddy with excitement with how delicious this salmon recipe was! And it was soooo easy! These quesadillas require absolutley no cooking and are done in minutes! Plus this salmon recipe is super healthy and is a great source of Omega-3s!!!!

This site contains affiliate links (See full disclosure here.)

Seriously, I was giddy with excitement with how delicious this salmon recipe was! And it was soooo easy! These Salmon Goat Cheese quesadillas require absolutley no cooking and are done in minutes! Plus this salmon recipe is super healthy and is a great source of Omega-3s!!!!
Seriously, I was giddy with excitement with how delicious this salmon recipe was! And it was soooo easy! These Salmon Goat Cheese quesadillas require absolutley no cooking and are done in minutes! Plus this salmon recipe is super healthy and is a great source of Omega-3s!!!!

Serves 4

Ingredients

To Make

In a medium bowl, mix all the ingredients together except the tortilla wrap.

Add the mixture to one half of each tortilla wrap. The fold the other half of the wrap over.

You can eat the wraps cold or you can lightly heat them up for 30 seconds in the microwave.

Serve with extra salsa if you prefer.

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The Best Healthy Chicken Salad Ever!

Healthy Jerky Dip

Carolina Caviar

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How to Make Homemade Hummus

Copyright © 2019 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

Bluehost site.

Top 24 Nutrients to Incorporate Into Your Diet According to a Dietitian

Below is a list of nutrients and their benefits based on research! You can learn how to easily incorporate these nutrients into your weekly meals with the FREE Meal Plan Checklist.

This site contains affiliate links (See full disclosure here.)

About the Research

The MIND, Mediterranean, and Blue Zone diets as well as Gut healthy foods, ALL encourage eating a diet high in the nutrients listed below. All of these diets have been shown to reduce the risk of a multitude of diseases and conditions. Moreover, the studies that were done on each individual nutrient on the list show the same benefits. 

I have listed a huge sample of the research articles at the bottom of this article.  Please feel free to look up these studies on your own. They are absolutely fascinating and exciting. You can find research in the reference section that discusses the Mediterranean diet, MIND diet, gut health, individual nutrients as well as how specific food, nutrients and diets relate to specific medical conditions. 

 So why the MIND, Mediterranean, Blue Zone, and Gut Health Diets?

24 nutrients to incorporate into your diet according to a dietitian; also remember to get a free meal plan checklist!

The Mediterranean Diet 

In my opinon and based on research, the Mediterranean and MIND diets are two of the most impactful diets when it comes to health and quality of life. Maggie Moon talks about both the Mediterranean and MIND diet in her book, The MIND Diet, when she says “…studies have shown that Mediterranean-style eating patterns are linked with lower risk of neurodegenerative diseases and now the MIND diet has been shown to protect against cognitive decline in aging”.”

MIND Diet

Based on the research, I can concur with Maggie Moon when she writes, “The two key MIND diet studies show how the diet keeps the aging brain seven and a half years younger and reduces the risk of developing Alzheimer’s disease by 53%.”

Blue Zone Foods

In business, we look to the businesses that are getting it right and try to follow their lead. We use the term benchmark to refer to something that serves as a standard best practice. Perhaps we should do this with nutrition as well. Are there areas where people seem to be getting this “living a healthy life” thing right? Maybe we should see what they are doing and try to incorporate some of their practices into our lives. Turns out we already have our “healthy living” benchmark. We call these areas the Blue Zones. 

The Blue Zone research is a bit different. The Blue Zone refers to areas in the world where people are living long, high-quality lives. The people living in these 5 Blue Zones have lower rates of chronic disease, and have reported a higher satisfaction with their quality of life and well-being. The 5 regions where you can find the world’s longest living people who are living without significant memory or physical problems are:

  • Loma Linda, California
  • Ikaria, Greece
  • Okinawa, Japan
  • Nicoya, Costa Rica
  • Sardina, Italy

So what are these Blue Zone guys and gals doing that the rest of us aren’t?

These Blue Zone inhabitants share several common characteristics. 

First, their diets are 90-100% plant based. Their diets are mostly beans, legumes, fruits, vegetables, whole grains, and nuts. They also eat small amounts or fish, lean meats, and eggs; and the most common oil used in the Blue Zones is olive oil. They eat foods that contain natural sugar but rarely eat foods that contain added sugar or heavily processed foods. Fermented vegetables are common in the Blue Zone areas. They mainly drink water, but also drink coffee, tea, and small amounts of red wine. (Since this post focuses on the top most impactful nutrients, I highly recommend reading books that go into more detail about the science behind the benefits of these nutrients. For further reading on the subject I recommend: Health Takes Gutsby Diane Rishikof, RDN; The MIND Dietby Maggie Moon, MS, RD, and Anti-inflammatory Eating for a Happy, Healthy Brain by Michelle Babb, MS, RD, CD)

A Little Caveat

One last thing before we get to the much-anticipated list….

I do want you to read this with a grain of salt. Yes! Let’s celebrate that these foods are strongly linked to all kinds of benefits and can reduce the risk and improve all kinds of conditions, but there is no guarantee.

The point is, I don’t want you to food obsess. These foods are amazing, and we should try to eat them and enjoy them often. But when you are craving foods on the “less healthy list” and decide to occasionally eat them, that is okay too. 

The Impact of Nutrients in Our Bodies

I think a lot of us have heard of many of these nutrients, and we know that they are beneficial. But when I say these nutrients are crucial, I hope I have convinced you of the magnitude of this statement.

These nutrients are crucial to the body because they have been shown to prevent or reduce the risk, treat, or reduce the symptoms of the conditions listed in the table below:

Top nutrients to incorporate into your diet according to a registered dietitian

As you go through the nutrient list, you will notice that many of these nutrients help with the same condition in multiple ways. For example, leafy greens are a probiotic. Probiotics improve gut health, which can help with immune function. Leafy greens are also a source of folate and fiber. Both of these nutrients help with immune function as well!

Without further ado, let’s checkout these nutrients.

List of Nutrients and How They Help:

Antioxidants

Reduces oxidative stress and protects your cells from free radicals.

Vitamin A 

Alpha-Carotene and Beta-carotene found in fruits and vegetables are a pre-cursor to vitamin A. In other words, the body makes Vitamin A from Beta-carotene.

  • Promotes gut health by repairing the gut lining. (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)
  • Promotes a healthy immune system
  • Has anti-inflammatory properties
  • Help with mood disorders like depression, anxiety, stress
  • Has Cancer fighting properties
  • Reduces risk of heart disease and stroke
  • Promotes healthy skin and hair
  • Promotes healthy vision
  • May improve energy levels/ fatigue
  • May reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • Aids in addiction recovery

Vitamin E

  • Promotes gut health by repairing the gut lining. (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)
  • Boosts immune function
  • Has anti-inflammatory properties 
  • Helps with mood disorders like depression, anxiety, stress
  • Reduce the risk of cancer
  • Reduce risk of heart disease and stroke
  • May improve energy levels/ fatigue
  • May reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • Aids in addiction recovery

Vitamin C

  • Promotes gut health by repairing the gut lining. (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)
  • Promotes a healthy immune system
  • Has anti-inflammatory properties
  • May improve energy levels/fatigue
  • Help with mood disorders like depression, anxiety, stress
  • Reduces the risk of cancer
  • Promotes strong muscles and bones
  • Supports healthy skin and teeth
  • Reduce the risk of heart disease and stroke
  • May reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • Aids in addiction recovery

Flavonoids 

  • Has anti-inflammatory properties
  • Promotes a healthy gut (See benefits of a health gut)
  • Promotes gut health by repairing the gut lining. (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)
  • Reduces the risk of heart disease and stroke
  • Reduces the risk of cancer
  • May reduces the risk of Alzheimer’s Disease, Dementia
  • Helps with mood disorders like depression, anxiety, stress
  • Aids in addiction recovery

Polyphenols

  • Prebiotic (good bacteria in the gut feeds on prebiotics)
  • Promotes gut health by repairing the gut lining. (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)
  • May reduce the risk of cancer
  • Has anti-inflammatory properties
  • Promotes a healthy gut (See benefits of a health gut)
  • Reduces the risk of heart disease and stroke
  • May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
  • Helps with mood disorders like depression, anxiety, stress

Selenium (Some nutrients like Selenium may fall into multiple categories. Selenium has antioxidant properties and is a mineral.)

  • May reduce the risk of cancer
  • Has anti-inflammatory properties
  • Promotes a healthy gut (See benefits of a health gut)
  • Promotes gut health by repairing the gut lining. (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)
  • Reduces the risk of heart disease and stroke
  • May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
  • Helps with mood disorders like depression, anxiety, stress

Glutathione

  • Promotes gut health by repairing the gut lining. (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)
  • Promotes a healthy immune system
  • Has anti-inflammatory properties
  • Help with mood disorders like depression, anxiety, stress
  • Has Cancer fighting properties
  • Reduces risk of heart disease and stroke
  • May improve energy levels/ fatigue
  • May reduce cognitive decline and the risk of Alzheimer’s and Dementia

B vitamins such as Folate/Folic Acid and B12

(B vitamins include: B1: Thiamine; B2: Riboflavin;  B3: Niacin; B5: Pantothenic Acid; B6’ B7 Biotin; B12, Folic Acid/Folate) 

  • Helps with mood disorders like depression, anxiety, stress
  • May improve energy levels/ fatigue
  • Helps your body use energy from food
  • Promotes a healthy immune system
  • Reduces the risk of cancer
  • May improve GI Inflammation (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)
  • Aids in addiction recovery
  • Supports healthy bones, muscles, and nerves

Minerals

Potassium

  • Needed for heart and muscles function
  • Helps maintain water and electrolyte balance in your body

Zinc

  • Deficiency may increase depression and anxiety symptom
  • Promotes a healthy immune system
  • Aids in addiction recovery

Iron

  • Promotes healthy immune function

Magnesium

  • Helps your body use energy from food
  • Supports healthy bones, muscles and nerves
  • Deficiencies are associated with increase anxiety symptoms, breast cancer, increased risk of heart disease, and increased inflammation

Calcium

  • Important for bone health
  • Aids in sleep (Sleep also reduces the risk of these chronic conditions. Isn’t it amazing how connected everything it?!?!)

Fiber

  • Some fiber is Prebiotic (Good bacteria in the gut feeds on prebiotics; all prebiotics are fiber, but not all fiber is prebiotic)
  • Promotes healthy gut bacteria and bacteria balance. (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)
  • Reduce the risk of cancer
  • Has anti-inflammatory properties
  • Promotes healthy digestion
  • Could reduce joint pain and arthritis inflammation
  • Reduces the risk of heart disease and stroke
  • Helps you feel full after eating; thus, helps with satiety and weight loss
  • Reduces the risk of some cancers
  • Help with mood and mood disorders like depression, anxiety, stress
  • Protects against diabetes

Other Fat-Soluble Vitamins

Vitamin D

  •  Promotes gut health by repairing the gut lining. (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)
  • May improve mood and help with mood disorders like depression, anxiety, stress
  • May improve gut inflammation
  • Low levels of Vitamin D have been associated with: Autoimmune diseases , Skin issues ,Reduced immune function, Increased inflammation, Cancer, Mood disorders such as depression, stress, anxiety, Increased symptoms from ADD and ADHD, and Joint pain and Arthritis

Vitamin K

  • Has anti-inflammatory properties
  • Important for Bone health, Heat Disease, and Blood clotting

*If you are taking a blood thinner, you may have to decrease your vitamin K intake

Healthy Fats

Omega-3 Polyunsaturated fat

  • May help with joint Pain/arthritis
  • Has anti-inflammatory properties
  • May help with ADD/ADHD symptoms
  • May improve energy levels/ fatigue
  • Helps with mood and mood disorders like depression, anxiety, stress
  • Reduces the risk of heart disease
  • Improve Gut microbial health and gut inflammation (Remember poor gut health, alone, has been linked to many of the medical conditions listed above!!!)
  • Promotes gut health by repairing the gut lining. (Again, remember poor gut health, alone, has been linked to many of the medical conditions listed above)
  • May reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • May improve memory
  • Aids in addiction recovery

Monounsaturated Fat

  • Reduces the risk of heart disease
  • Promotes a healthy immune system 
  • May reduce cognitive decline and the risk of Alzheimer’s and Dementia

Prebiotics

  • Promotes a healthy gut (Good bacteria in the gut feeds on prebiotics, and remember poor gut health, alone, has been linked to many of the medical conditions listed above)
  • Promotes a healthy immune system

*Note that prebiotics can feed bad bacteria too, so if you have more bad bacteria in your gut and not enough good bacteria then eat foods that promote gut bacteria balance like probiotics, omega-3, and antioxidants, and limit foods that decrease gut health like heavily processed foods, fried foods, and refined sugars.

Probiotics (Live good bacteria found in foods)

  • Promotes gut health by repairing the gut lining. (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)
  • Boosts immune function
  • Has anti-inflammatory properties 
  • Helps with mood and mood disorders like depression, anxiety, stress
  • Reduce the risk of cancer
  • Reduce risk of heart disease and stroke
  • May improve energy levels/ fatigue
  • May reduce cognitive decline and the risk of Alzheimer’s and Dementia
  • Aids in addiction recovery

Other Helpful Nutrients

L-glutamine

  • Promotes gut health by repairing the gut lining. (Remember poor gut health, alone, has been linked to many of the medical conditions listed above)

L-Thiamine

  • Anti-anxiety propertiesrelaxes or calms the brain without making you drowsy

Melatonin or Melatonin Precursors (Tryptophan and Serotonin)

  • Helps you sleep better at night and relax during the day
  • Serotonin is a neurotransmitter that makes you feel happy
  • Aids in addiction recovery

About These Nutrients

I have not listed every essential nutrient for a couple of reasons. One being you only need trace amounts of many of the nutrients not listed, and we are currently getting plenty of them in the American diet. These are nutrients like Sodium, Chlorine, Phosphorus, and Copper. Plus many of the foods that contain these crucial nutrient listed above also contain these other essential nutrients so if you are eating the foods that contain the nutrients listed above then you are getting enough of the other nutrients.

Some of the crucial nutrients listed above are considered essential nutrients, meaning the body cannot function properly without them. Others listed are not considered essential, but are nutrients that promote health and reduce the risk of chronic diseases and conditions.

I also did not list every function of each crucial nutrients. In other words, these crucial nutrients do even more for your body than what is listed here!!!! In this post, I focused on how these nutrients aid in prevention or treatment of chronic conditions.

What Foods Should I Eat to Help My Mind, Body, and Spirit Function and Thrive?

So now that you know how impactful these nutrients are to your health, you may be asking, so how do I make sure I am eating these foods on a regular basis?

The Nourishing Meal Builder
Create anti-anxiety, anti-inflammatory, mood boosting, immune supportive meals that reduce the risk of chronic disease and promote cognitive function, focus, attention, and memory.

The Nourishing Meal Builder ebook can help with that! The Nourishing Meal Builder goes into MUCH more detail by providing food lists, Meal Builder Cards, and discussions of the research! BUT if you are looking for something FREE, I have something for you as well! I made a simple, easy Meal Plan Checklist you can use to make sure you are getting these amazing nutrients into your daily life! And all subscribers can print and start using the Meal Plan Checklist now! You can get the Meal Plan Checklist here!

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Selected Resources

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Mayer E, Knight R, Mazmanian S, Cryan J, Tillisch K. Gut Microbes and the Brain:Paradigm Shift in Neuroscience. Journal of Neuroscience. 2014;34(46):15490-15496. doi:10.1523/jneurosci.3299-14.2014.

Miele E, Pascarella F, Giannetti E, Quaglietta L, Baldassano R, Staiano A. Effect of a Probiotic Preparation (VSL#3) on Induction and Maintenance of Remission in

Children With Ulcerative Colitis. The American Journal of Gastroenterology. 2009;104(2):437-443. doi:10.1038/ajg.2008.118.

Moayyedi P, Ford A, Talley N et al. The efficacy of probiotics in the treatment of irritable bowel syndrome: a systematic review. Gut. 2008;59(3):325-332. doi:10.1136/gut.2008.167270.

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