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Understand Nutrition

Purpose: Consuming the right amount of nutrition may help all cellular processes function optimally.

Background

Please review the WavyFields topic, "Decrease Inflammation by Eliminating Inflammatory Food" for a detailed Background section about food and chemicals.

Calories: To calculate a daily recommended intake of calories, use a calorie calculator

Protein: The daily protein recommendation is between 0.31g and 0.36g of protein per pound of body weight.

Fat: If the fat comes from natural food (not processed) and is part of a balanced diet, then counting the grams of fat is not very important.

Fiber: The daily fiber recommendation is between 21g to 25g for women and between 30g to 38g for men. Hunter-gatherer tribes such as the Hadza tribe consume at least 150g per day. The more fiber, the better!

Sugar: It is recommended to consume less than 20g of added sugar per day. There are no guidelines on natural sugar consumption, but natural sugar should be eaten with high fiber foods to prevent blood sugar rise. Fructose (sugar in fruit) can raise uric acid, disrupt mitochondria, and raise blood pressure. Natural foods contain no added sugar.

Vitamins and minerals: It may be difficult to obtain all needed vitamins and minerals from diet. It is therefore recommended to supplement with a daily multivitamin, 5000u of vitamin D, Magnesium glycinate, methylated B vitamins, vitamin C, Zinc, and a high quality fish/algae oil.

 

Phytonutrients: Each plant contains thousands of phytonutrients. The more variety of plants that are consumed, the more building blocks the cells will have to function optimally.

Time: It is recommended to go at least 14hrs between dinner and breakfast.

 

Quality: Plants should be organic. Meat should be wild-caught, pasture-reaised, grass-finished, or regeneratively raised.

Practice: The tables below of low inflammatory food may help someone to plan their diet.

Any food item that has one asterisk next to it must be pressure cooked to remove the high concentration of lectins before eating and any food item that has two asterisks next to it must be peeled and deseeded to remove the lectins before eating. 

Vegetables

Food
Calories
Protein
Fat
Fiber
Sugar
Artichoke (1 medium)
64
3.5
0.4
7
1.2
Artichoke hearts (1 cup)
70
3
0
5
3
Arugula (1/2 cup)
2.5
0.3
0.1
0.2
0.2
Asparagus (1/2 cup)
20
2.2
0.2
1.8
1.2
Bamboo shoots (1/2 cup)
15
1
0
1
2
Beans - black* (1/2 cup)
120
8
0
9
0
Beets (1 cup)
58
2.2
0.2
3.8
9.2
Bok choy (1 cup)
9.1
1.1
0.1
0.7
0.8
Broccoli (1 cup)
31
2.5
0.3
2.4
1.5
Brussel sprouts (1 cup)
38
3
0.3
3.3
1.9
Cabbage (1 cup)
22
1.1
0.1
2.2
2.9
Carrot (1 medium)
25
0.5
0
1.5
2.9
Cauliflower (1 cup)
27
2.1
0.3
2.1
2
Celeriac (1 cup)
66
2.3
0.5
2.8
2.5
Celery (1 medium)
5.6
0.3
0.1
0.6
0.5
Chickpeas* (1/4 cup)
180
10
3
9
5
Chicory (1/2 cup)
32
0.6
0.1
0.7
3.9
Chives (1 tbsp)
1
0.1
0
0.1
0.1
Cilantro (1 cup)
3.68
0.3
0.1
0.5
0
Collard greens (1 cup)
11.5
1
0.22
1.4
0.2
Cucumbers** (1/2 cup)
8
0.3
0.1
0.3
0.9
Daikon radish (1 medium)
61
2
0.3
5
8
Dandellion greens (1 cup)
25
1.5
0.4
1.9
0.4
Endives (1 cup)
8.5
0.6
0.1
1.6
0.1
Fennel (1 cup)
27
1.1
0.2
2.7
3.4
Hearts of Palm (1/2 cup)
20
1.8
0.5
1.8
0
Jerusalem artichokes (1 cup)
110
3
0
2.4
14.4
Jicama (1 cup)
46
0.9
0.1
5.9
2.2
Kale (1 cup)
7.2
0.6
0.3
0.8
0.2
Kohlrabi (1 cup)
37
2.3
0.1
4.9
3.5
Leeks (1 cup)
54
1
0
2
4
Lentils - black* (1/4 cup)
150
11
0
5
0
Lentils - green* (1/4 cup)
170
11
1
8
1
Lentils - red* (1/4 cup)
180
14
1
7
1
Lettuce (1 cup)
10
0.6
0.1
0.9
1.4
Maca (1 tsp)
20
1
0
1
2
Moringa (1 tsp)
10
1
0
1
0
Mushrooms (1 cup)
15
2.2
0.2
0.7
1.4
Mustard greens (1 cup)
15
1.6
0.2
1.8
0.7
Nopales cactus (1 cup)
13.8
1.1
0.1
1.9
1
Okra (1/2 cup)
18
1.5
0.2
2
1.9
Onion (1 medium)
44
1.2
0.1
1.9
4.7
Parsnips (1 cup)
111
2
0.4
5.6
7.5
Peppers** (1 cup)
39
1.5
0.5
3.1
6.3
Potato* (1 medium)
164
4.6
0.2
4
1.9
Radicchio (1 cup)
9.2
0.6
0.1
0.4
0.2
Radishes (1 cup)
19
0.8
0.1
1.9
2.2
Rutabaga (1 cup)
52
1.5
0.2
3.2
6.2
Scallion (1 medium)
4.8
0.3
0
0.4
0.4
Shallot (1 medium)
31
1.1
0
1.4
3.3
Spinach (1 cup)
20.4
2
0
2
0
Squash** (1 cup)
82
1.8
0.2
6.6
4
Sweet potato - orange (1 medium)
112
2
0
4
5
Sweet potato - purple (1 medium)
130
2
0
4
4
Swiss chard (1 cup)
6.8
0.7
0.1
0.6
0.4
Taro root (1 cup)
187
1
0.1
7
1
Tiger nuts (1/4 cup)
150
2
7
10
6
Turnips (1 cup)
134
1.1
0.1
3.1
4.6
Water chestnuts (1/2 cup)
20
0
0
1
0
Watercress (1 cup)
3.7
0.8
0
0.2
0.1
Yam (1 medium)
112
2
0
4
5

Fruits

Food
Calories
Protein
Fat
Fiber
Sugar
Apple (1 medium)
104
0.5
0.3
4.8
20.8
Apricot (1 medium)
17
0.5
0.1
0.7
3.2
Apricots - dried (1/4 cup)
100
1
0
3
11
Avocado (1 medium)
320
4
29.4
13.4
1.4
Banana (1 medium)
105
1.5
0.5
3
14
Blackberries (1 cup)
62
2
0.7
7.5
7
Blueberries (1 cup)
84
1
0.5
3.6
15
Blueberries - wild (1 cup)
80
0
0
6
10
Cherries (1 cup)
87
1.4
0.3
3
17.7
Coconuts - shredded (3 tbsp)
110
1
10
2
1
Cranberries (1 cup)
46
0.5
0.1
3.6
4.3
Cranberries - dried (1/3 cup)
140
0
0
2
26
Date - medjool (1 medium)
40
0
0
1
10
Dragon fruits (1 cup)
118
2.2
0
5.5
14
Eggplants** (1 cup)
20.5
0.8
0.1
2.4
2.9
Fig (1 medium)
30
0.5
0
1
4
Grapes (1 cup)
62
0.6
0.3
1
15
Grapefruit (1 medium)
104
1.8
0.4
4
17
Kiwi (1 medium)
45
1
0.5
2
6.5
Lemon (1 medium)
17
0.6
0.2
1.6
1.5
Lime (1 medium)
20
0.5
0.1
1.9
1.1
Mangos (1 cup)
100
1.5
0.5
2.5
23
Mulberries (3 tbsp)
110
1
1
2
21
Nectarine (1 medium)
62
1.5
0.5
2.4
11
Olives - Black (1/8 cup)
20
0
1.5
0
0
Olives - Green (1/8 cup)
25
0
2
0
0
Olives - kalamata (1/8 cup)
45
0
4.5
1
0
Orange (1 medium)
73
1.3
0.2
2.8
12
Papayas (1 cup)
62
0.7
0.4
2.5
11
Passion fruit (1 medium)
17
0.4
0.1
1.9
2
Peach (1 medium)
51
1.2
0.3
1.9
10.9
Pear (1 medium)
100
1
0.3
5.5
17
Persimmon (1 medium)
118
1
0.3
6
21
Pineapples (1 cup)
82.5
0.9
0.2
2.3
16.3
Plantains (1 cup)
166
1.5
0.1
3.5
3.1
Plum (1 medium)
30
0.5
0.2
1
6.5
Pomegranate seeds (1/2 cup)
72
1.5
1
3.5
12
Raspberries (1 cup)
64
1.5
1
8
5.4
Strawberry (1 cup)
53
1.1
0.5
3.3
8.1
Tangerine (1 medium)
40
0.6
0.2
1.3
8
Tomato** (1 medium)
16
0.8
0.2
1.1
2.4

Nuts

Food
Calories
Protein
Fat
Fiber
Sugar
Almonds - blanched (1/3 cup)
170
6
15
3
1
Almond butter - blanched (2 tbsp)
190
7
18
3
1
Brazil nuts (1/4 cup)
184
4
19
2
1
Chestnuts (1/3 cup)
80
2
1
2
4
Hazelnuts 1/4 cup)
190
5
18
3
2
Macadamia nuts (1/4 cup)
230
3
25
3
1
Pecans (1/4 cup)
190
3
20
3
1
Pili nuts (1/4 cup)
210
3
24
1
0
Pine nuts (1/4 cup)
190
4
19
1
1
Pistachios (1/4 cup)
160
6
13
3
2
Walnuts (1/4 cup)
190
4
18
2
1

Seeds

Food
Calories
Protein
Fat
Fiber
Sugar
Flaxseeds (2 tbsp)
100
4
7
4
0
Hemp seeds (3 tbsp)
180
10
15
1
1
Psyllium seeds (1 tbsp)
35
2.5
0.7
6.8
0.1
Sacha Inchi seeds (1 tbsp)
65
3
5
1
0
Sesame seeds (1 tbsp)
52
1.6
4.5
1.1
0

Grains

Food
Calories
Protein
Fat
Fiber
Sugar
Cassava pasta (1/4 cup)
200
1
0
4
2
Millet (1/4 cup)
190
5.5
2.1
4.5
1
Sorghum (1/4 cup)
180
4
1.5
3
0
White rice* (1/4 cup)
160
3
0
0
0

Sea Vegetables

Food
Calories
Protein
Fat
Fiber
Sugar
Arame (1/2 cup)
15
1
0
3
0
Chlorella (1 tbsp)
10
2
0
0
0
Dulse (1tbsp)
10
1
0
1
0
Nori (1 medium)
10
1
0
1
0
Spirulina (1 tbsp)
10
2
0
0
0
Wakame (1 tsp)
0
0
0
0
0

Fermented

Food
Calories
Protein
Fat
Fiber
Sugar
Sauerkraut (2 tbsp)
5
0
0
1
0
Kimchi (2 tbsp)
10
1
0
1
1

Chocolate

Food
Calories
Protein
Fat
Fiber
Sugar
Chocolate (1 oz)
190
3
17
3
4

Seafood (wild-caught only)

Food
Calories
Protein
Fat
Fiber
Sugar
Anchovies (3 oz)
160
19
10
0
0
Bass (3 oz)
124
20.6
4
0
0
Clams (3 oz)
126
22
2
0
0
Cod (3 oz)
78
15
0.5
0
0
Crab (3 oz)
93
19
1
0
0
Halibut (3 oz)
77
16
1
0
0
Lobster (3 oz)
122
22
1.3
0
0
Mahi-mahi (3 oz)
93
20
1
0
0
Mussels (3 oz)
146
20
3.8
0
0
Oysters (3 oz)
69
8
2
0
0
Salmon (3 oz)
95
18
4
0
0
Sardines (3 oz)
140
18
8
0
0
Scallops (3 oz)
60
11
0.5
0
0
Shrimp (3 oz)
76
15
1
0
0
Squid (3 oz)
86
15
2
0
0
Trout (3 oz)
103
17.4
2.94
0
0
Tuna (3 oz)
100
21
2.5
0
0
Uni (3 oz)
105
12
3.5
0
0

Meat (pastured or wild-caught only)

Food
Calories
Protein
Fat
Fiber
Sugar
Beef (3 oz)
213
22
13
0
0
Boar (3 oz)
104
18
3
0
0
Chicken (3 oz)
128
26
2.7
0
0
Duck (3 oz)
119
23.5
2
0
0
Egg (1 medium)
70
6
5
0
0
Elk (3 oz)
164
22.6
7.4
0
0
Goose (3 oz)
113
20.7
3.42
0
0
Lamb (3 oz)
160
23
10
0
0
Ostrich (3 oz)
102
21.3
1.8
0
0
Pheasant (3 oz)
114
20
3
0
0
Pork (3 oz)
122
22
3
0
0
Quail (3 oz)
110
19
5
0
0
Turkey ground (3 oz)
135
24.7
3.3
0
0
Venison (3 oz)
134
26
2.7
0
0

Dairy

Food
Calories
Protein
Fat
Fiber
Sugar
Buffalo butter (1 tbsp)
110
0
12
0
0
Cow Casein A2 butter (1 tbsp)
100
0
11
0
0
Ghee (1 tbsp)
120
0
13
0
0
Goat butter (1 tbsp)
110
0
12
0
0
Sheep butter (1 tbsp)
120
0
13
0
0
Buffalo cheese (1 oz)
75
5
6
0
0
Cow Casein A2 cheese (1oz)
110
10
7
0
0
Goat cheese (1 oz)
80
4
7
0
0
Sheep cheese (1 oz)
90
5
8
0
0
Buffalo milk (1 cup)
237
9
17
0
13
Goat milk (1 cup)
140
8
7
0
11
Cow Casein A2 milk (1 cup)
160
8
9
0
12
Sheep milk (1 cup)
264
15
17
0
13
Buffalo yogurt (1 cup)
120
6
8
0
5
Cow Casein A2 yogurt (1 cup)
150
8
9
0
0
Goat yogurt (1 cup)
160
8
8
0
7
Sheep yogurt (1 cup)
100
6
9
0
0
Cream cheese (1 oz)
100
2
10
0
0
Heavy cream (1tbsp)
15
0
1.5
0
0
Sour cream (2 tbsp)
60
1
5
0
0

Oils

Food
Calories
Protein
Fat
Fiber
Sugar
Avocado oil (1 tbsp)
130
0
14
0
0
Black seed oil (1 tbsp)
44
0
5
0
0
Canola oil (1 tbsp)
120
0
14
0
0
Coconut oil (1 tbsp)
130
0
14
0
0
Cod liver oil (1 tsp)
40
0
4.5
0
0
Macadamia oil (1 tbsp)
130
0
14
0
0
MCT oil (1 tbsp)
130
0
14
0
0
Olive oil (1 tbsp)
120
0
14
0
0
Pistachio oil (1 tbsp)
130
0
14
0
0
Red palm oil (1 tbsp)
130
0
15
0
0
Rice bran oil (1 tbsp)
119
0
14
0
0
Sesame oil (1 tbsp)
120
0
14
0
0
Walnut oil (1 tbsp)
130
0
14
0
0

Flours

Food
Calories
Protein
Fat
Fiber
Sugar
Almond four (blanched) (1/4 cup)
170
6
15
3
1
Arrowroot flour (1/4 cup)
110
0
0
1
0
Cassava flour (1/4 cup)
100
1
0
1
2
Chestnut flour (1/4 cup)
100
2
1
3
6
Coconut flour (2 tbsp)
60
2
2
6
2
Coffee fruit flour (1 tbsp)
34
1.5
0.1
5.2
0.3
Green banana flour (1 cup)
370
3.3
0.2
10
0
Hazelnut flour (1/4 cup)
180
5
17
2
1
Millet flour (1/4 cup)
150
4
2
1
0
Sesame flour (1 tbsp)
100
3
8
2
0
Sorghum flour (1/4 cup)
140
3
1.5
3
1
Sweet potato flour (1/4 cup)
110
2
0
6
9
Tiger nut flour (1/4 cup)
130
1
7
3
5

Purchase Food Items Listed Above

Food
Whole Foods
Amazon Fresh
Amazon Market
Allulose
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Almond butter (blanched)
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Almond four (blanched)
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Almonds (blanched)
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Anchovies
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Apples
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Apricot
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Apricots (dried)
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Arame
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Arrowroot flour
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Artichoke
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Artichoke hearts
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Arugula
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Ashwaganda
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Avocado
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Avocado oil
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Bamboo shoots
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Bananas
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Baobab
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Bass
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Beans* (black)
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Beef (ground)
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Beets
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Blackberries
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Blueberries
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Blueberries
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Bok choy
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Brazil nuts
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Broccoli
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Brussel sprouts
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Cabbage (green)
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Canola oil
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Carrots
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Carrots (rainbow)
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Cassava flour
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Cassava flour tortillas
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Cassava pasta
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Cauliflower
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Celery
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Cheese (buffalo)
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Cheese (goat)
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https://amzn.to/3GkemEh
Cheese (sheep)
https://amzn.to/3zSJiZV
Cherries
https://amzn.to/3ncziWh
Cherries (frozen)
https://amzn.to/33eV0Sr
https://amzn.to/33kE9gU
Chestnut flour
https://amzn.to/3zRbFHU
Chestnuts
https://amzn.to/3JYuEFm
Chicken (breast)
https://amzn.to/3r8DlnU
Chickpeas*
https://amzn.to/330fnD2
https://amzn.to/32V5GpL
Chicory root
https://amzn.to/3FnATyL
Chives
https://amzn.to/3HREeaS
https://amzn.to/3f7QnfK
Chocolate
https://amzn.to/3t9saOm
https://amzn.to/3qdNTmd
Chorella
https://amzn.to/3f9cfHs
Cilantro
https://amzn.to/3ta3Rjf
https://amzn.to/330jmzD
Clams
https://amzn.to/3FimWSW
https://amzn.to/33aVc5A
Coconut flour
https://amzn.to/31TzdQ3
https://amzn.to/3nlahIF
https://amzn.to/3fj9ROx
Coconut oil
https://amzn.to/3ni6f3C
https://amzn.to/3K5DTDJ
https://amzn.to/3zS00Zj
Coconuts (shredded)
https://amzn.to/34BCHrm
Cod
https://amzn.to/3HNiT2y
https://amzn.to/3fbMerc
Cod liver
https://amzn.to/3zMVs6K
Coffee fruit flour
https://amzn.to/3I4Co6V
Collard greens
https://amzn.to/3zEPMLX
https://amzn.to/3zHUwjK
Crab
https://amzn.to/3qgS54D
Cranberries (dried)
https://amzn.to/3F4ubh6
https://amzn.to/3zHbXkv
Cucumber
https://amzn.to/34EW56Z
https://amzn.to/3tbIEW5
Curcumin
https://amzn.to/3Fa52By
Daikon radish
https://amzn.to/3HREDdo
Dandelion greens
https://amzn.to/3f97vl8
Dates (medjool)
https://amzn.to/3zK7jCn
https://amzn.to/3Gbwssj
https://amzn.to/3JXw6HO
Dragon fruit
https://amzn.to/3HOR7CM
https://amzn.to/3r44Fnc
Duck (breast)
https://amzn.to/3qkYJal
Dulse
https://amzn.to/33lJ3dA
Eggplant**
https://amzn.to/3qfDarH
https://amzn.to/3r2vjN7
Eggs
https://amzn.to/3FkSpUv
https://amzn.to/3tjJkZz
https://amzn.to/3zP08ZG
Elderberry
https://amzn.to/3tgdEEr
Endives
https://amzn.to/3n5aD67
https://amzn.to/3F8whwn
Fennel
https://amzn.to/3r0kYRS
https://amzn.to/3FecbAO
Figs (dried)
https://amzn.to/33krf2P
https://amzn.to/3ngoQgv
Flaxseeds
https://amzn.to/3qdm4L1
https://amzn.to/33n3B5r
https://amzn.to/3JYt4TN
Ghee
https://amzn.to/3qgqgtp
https://amzn.to/3HTDhiw
https://amzn.to/3zNbL3s
Ginkgo Biloba
https://amzn.to/3GbvDQ9
Grapefruit
https://amzn.to/3n9JTBm
https://amzn.to/3FhNEea
Grapes
https://amzn.to/3fa6ZmZ
https://amzn.to/3tf2EHm
Green banana flour
https://amzn.to/3zSX7Ye
Halibut
https://amzn.to/3GjtnpP
Hazelnut flour
https://amzn.to/3I1cWiE
https://amzn.to/3nlxk6h
https://amzn.to/33d17XO
Hazelnuts
https://amzn.to/3Grh3nu
https://amzn.to/3JVQvgt
Hearts of Palm
https://amzn.to/3HT0FNb
Heavy cream
https://amzn.to/3r6EaO1
https://amzn.to/3HVRlYW
Hemp seeds
https://amzn.to/33lbloA
https://amzn.to/3Gh0b30
https://amzn.to/33o8YBm
Honey
https://amzn.to/3firGgz
https://amzn.to/3fjotxj
https://amzn.to/3zUTUHC
Inulin
https://amzn.to/3qkfbri
Jerusalem artichokes
https://amzn.to/3na6Q7I
Jicama
https://amzn.to/31GR8JF
Kale
https://amzn.to/3na4EwC
https://amzn.to/3zIlPLa
Kimchi
https://amzn.to/3FgbuqS
https://amzn.to/32YV8WE
Kiwis
https://amzn.to/3nd6wFd
https://amzn.to/3Gr7uoA
Lamb (ground)
https://amzn.to/3fgPe5C
https://amzn.to/3r7gRn3
Leek
https://amzn.to/3fn01LL
https://amzn.to/3q8VUsy
Lemon
https://amzn.to/3ndbv8E
https://amzn.to/3F92kw5
Lentils* (black)
https://amzn.to/3q9uAuv
Lentils* (blend)
https://amzn.to/3f407aX
https://amzn.to/3r8XqdQ
Lentils* (green)
https://amzn.to/32XrLE6
Lentils* (red)
https://amzn.to/3HLAUyc
Lettuce (butter)
https://amzn.to/3qWjaJE
https://amzn.to/3r4TudM
Lettuce (green leaf)
https://amzn.to/3r2fEgT
https://amzn.to/337jT2C
Lettuce (iceberg)
https://amzn.to/3n9dNFQ
Lettuce (red leaf)
https://amzn.to/34BL71V
https://amzn.to/3JSnqm5
Lettuce (romaine)
https://amzn.to/3HO6zyT
https://amzn.to/3FeeaoK
Lime
https://amzn.to/3F8sC1L
https://amzn.to/333CBIB
Lobster
https://amzn.to/3HXH0LS
MCT oil
https://amzn.to/33ud6Qm
https://amzn.to/3qm41SV
https://amzn.to/3qik0RP
Maca
https://amzn.to/34EZrXD
https://amzn.to/3qbLxoa
Macadamia nuts
https://amzn.to/3nga8Gt
https://amzn.to/3r2Ecqc
https://amzn.to/3qeabob
Macadamia oil
https://amzn.to/3I34K1s
Mango
https://amzn.to/3Fcw7UU
https://amzn.to/3GiC3gu
Milk (Casein A2)
https://amzn.to/3FdmKnO
https://amzn.to/3Fla2Do
https://amzn.to/3Fht79F
Milk (goat)
https://amzn.to/3fileGx
https://amzn.to/33tMFKV
Millet
https://amzn.to/3Gmo9tO
https://amzn.to/3fgRB8h
Millet flour
https://amzn.to/3tnrPYz
https://amzn.to/3fkGfQU
Monk fruit
https://amzn.to/3HYwtQx
https://amzn.to/3HXgbYk
Moringa
https://amzn.to/3q8XXwK
https://amzn.to/3FehQH4
Mulberries (dried)
https://amzn.to/3HRiqMF
Mushrooms (baby bella)
https://amzn.to/3takOKo
https://amzn.to/3HUtzwt
Mushrooms (chaga)
https://amzn.to/3I4RyJt
Mushrooms (cordyceps)
https://amzn.to/3GeLc9y
Mushrooms (king oyster)
https://amzn.to/3r1jffh
Mushrooms (lion's mane)
https://amzn.to/3Fa58Jq
Mushrooms (portobello)
https://amzn.to/3naceri
Mushrooms (reishi)
https://amzn.to/3nwbhtJ
Mushrooms (shitake)
https://amzn.to/3Gd8i0u
https://amzn.to/3tci2V1
Mushrooms (white)
https://amzn.to/3JVb4K0
https://amzn.to/33kRndT
Mussels
https://amzn.to/3zWcpLZ
https://amzn.to/3HWheI1
Nori
https://amzn.to/3fak3cg
https://amzn.to/3GiIVdu
Okra
https://amzn.to/3n9KDqd
https://amzn.to/3GcRAOM
Olive oil
https://amzn.to/3tnQ2xS
https://amzn.to/338XjXI
https://amzn.to/3GmV6pW
Olives (black)
https://amzn.to/3F82LH6
https://amzn.to/3fcKLke
Olives (green)
https://amzn.to/3Gh3AyC
https://amzn.to/3F8tRhr
Olives (kalamata)
https://amzn.to/3qfuq4U
https://amzn.to/3r84RSb
Onion (red)
https://amzn.to/3q5ZbZL
https://amzn.to/3r4ZOBZ
Onion (white)
https://amzn.to/33gK4nw
https://amzn.to/333nmzl
Onion (yellow)
https://amzn.to/3n8ZSzu
https://amzn.to/3qatVsP
Orange
https://amzn.to/3fqDfTf
https://amzn.to/3K1Xq86
Oysters
https://amzn.to/3rdbLWz
https://amzn.to/3qhRu2L
https://amzn.to/3njZGO5
Papaya
https://amzn.to/3zJIsyA
https://amzn.to/3naegry
Parsnip
https://amzn.to/3zEERBQ
https://amzn.to/3GiK4C8
Peach
https://amzn.to/3FgirYV
https://amzn.to/3nelvOV
Pear
https://amzn.to/3zIyei1
https://amzn.to/3Ka6zvp
Pecans
https://amzn.to/3F8bUiU
https://amzn.to/34Ff8hl
https://amzn.to/3JYmFb1
Peppers**
https://amzn.to/3GiK4C8
https://amzn.to/3f3UnxK
Persimmon
https://amzn.to/3GeOvxN
Pili nuts
https://amzn.to/3r1Xkod
Pine nuts
https://amzn.to/3neAbOa
https://amzn.to/3GfVnea
Pineapple
https://amzn.to/32Yprg5
https://amzn.to/33ii2rB
Pistachio oil
https://amzn.to/3qk1qc7
Pistachios
https://amzn.to/3GgXIpg
https://amzn.to/3F7TmPS
https://amzn.to/3ndkcQk
Plantains
https://amzn.to/3ndrtQg
Plums (dried)
https://amzn.to/3tjyLWr
Pomegranate seeds
https://amzn.to/3zJNV8u
Pork (loin)
https://amzn.to/3raoDfZ
Potato*
https://amzn.to/3HMVf6e
https://amzn.to/3HLx6wQ
Psyllium seeds
https://amzn.to/3qchKLO
https://amzn.to/336CYSH
Radicchio
https://amzn.to/3GaHDkT
Radishes
https://amzn.to/3Fakde0
Raspberries
https://amzn.to/3HTds1W
https://amzn.to/3r4DwAD
Rice bran oil
https://amzn.to/31VK100
Sacha Inchi seeds
https://amzn.to/31IYAnq
Salmon
https://amzn.to/3fcqtra
https://amzn.to/3zMcmCt
https://amzn.to/3tnB0bg
Sardines
https://amzn.to/3K5jDlF
https://amzn.to/3IcUSCn
https://amzn.to/3Fe7A1v
Sauerkraut
https://amzn.to/3Fcsjmr
https://amzn.to/336HMrd
https://amzn.to/3f8aoTt
Scallions
https://amzn.to/3naakXP
Scallops
https://amzn.to/3FiAgGO
https://amzn.to/3rcSXXg
Sesame oil
https://amzn.to/3I1j2PQ
https://amzn.to/3nkgnsA
https://amzn.to/3Fo5VH1
Sesame seeds
https://amzn.to/3JVTupb
https://amzn.to/34Do32S
Shallot
https://amzn.to/3JXr660
Shrimp
https://amzn.to/3zQNPfF
https://amzn.to/3nd7Fwr
Sorghum
https://amzn.to/3Ghraey
Sorghum flour
https://amzn.to/33upIHc
https://amzn.to/33bXaCA
Sour cream
https://amzn.to/3qhi5wJ
https://amzn.to/3ffICEz
Spinach
https://amzn.to/3JRLOnU
https://amzn.to/3K7825F
Spirulina
https://amzn.to/3Gimbud
https://amzn.to/33qSb0U
Squash** (butternut)
https://amzn.to/3q8EOuU
https://amzn.to/333s0gO
Squash** (spaghetti)
https://amzn.to/3F8NGF5
https://amzn.to/3qZHCtH
Stevia
https://amzn.to/3ql5HvH
https://amzn.to/3GtkeLB
https://amzn.to/3A0kRKb
Strawberry
https://amzn.to/3tfDngj
https://amzn.to/3GfPayS
Sweet potato
https://amzn.to/3f4smWX
https://amzn.to/3q9q7b5
Sweet potato (purple)
https://amzn.to/3JVcRPf
Sweet potato flour
https://amzn.to/3Fnblli
Swiss chard
https://amzn.to/334cott
https://amzn.to/3q8zWG5
Tangerines
https://amzn.to/34FbpjR
https://amzn.to/3FfWNUu
Taro root
https://amzn.to/3fnk9gN
Tiger nut flour
https://amzn.to/3K44roJ
Tiger nuts
https://amzn.to/336k4eB

Resources: Below are additional resources that may help someone to understand nutrition and reduce symptoms of autoimmune diseases, chronic diseases, and mood disorders that are caused by inflammation.

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