Below is a table made to help show which foods contain important micronutrients, probiotics, vitamins, enzymes, etc.
Listed are sources you may find in the grocery store, these are not all available sources. As you can see from the table, variety in your diet is important to balance all chemical processes in the body.Real food sources should always be the first choice- there may be natural chemical processes at work we don't know about yet. With that said, supplements offer a bridge until you can change your lifestyle. I squirm when organizations say you are "wasting your money on vitamins," while they allow advertisements for cheeseburgers and pharmaceuticals to air on their networks.
Here are the supplements I experiment with, and their natural sources.
Click on supplement name to view.
|Probiotics||Kefir, Sauerkraut, Kimchi, Kombucha, Greek Yogurt (Grass-fed Sources)|
|Vitamin C||Oranges, Red Peppers, Kale, Brussel Sprouts, Broccoli|
|Omega-3||Walnuts, Chia Seeds, Flax Seeds, Salmon, Hemp-Seed|
|Biotin||Peanuts, Walnuts, Eggs, Sunflower Seeds, Green Peas, Cauliflower|
|Niacinamide||Beets, Green Veggies, Lentils, Turkey, Chicken, Salmon|
|Vitamin D3||GET SOME SUN, Cod Liver Oil, Sardines, Salmon|
|Vitamin-B Complex||Grass-fed Beef, Poultry, Eggs, Asparagus, Leafy Greens, Lentils|
|Magnesium Complex||Spinach, Chards, Almonds, Avacados, Dark Chocolate|
|Zinc Complex||Pumpkin Seeds, Grass-fed Beef, Dark Chocolate, Mushrooms, Spinach, Cashews|
|Lithium Orotate||Shrimp, Lobster, Scallops, Lentils|
|BioPerine||Black Pepper w/ Meals|
|Vitamin K1||Kale, Spinach, Dandelion Greens, Broccoli, Asparagus|
|Vitmain K2||Natto, Grass-fed Beef, Poultry, Eggs|
|CLA||Grass-fed Beef, Raw butter, Sour Cream|
|Garlic Extract||Crushed Garlic Cloves, Black Garlic|
|Acetyl-L-Carnitine||Grass-fed Beef & Venison (L-Carnitine form)|
|Na R-Lipoic Acid||Flaxseeds, Chia Seeds, Spinach|
|Green Tea Extract||Yogi Green Tea (my favorite)|
|Ubiquinol||Supplement Form Most Efficient|
|Gotu Kola||Gotu Kola plant (Supplement is ground plant powder in capsule)|
|L-Glutathione||Precursors- Brazil Nuts, Broccoli, Cauliflower, NAC, R-LA, B-Vitamins|
|Alpha-GPC||Salmon, Chickpeas, Split Peas, Eggs, Turkey|
|Phosphatidyl-Serine||Soy Lecithin (highest by far), Chicken Leg w/ Skin, Chicken Breast w/ Skin|
|N-Acetyl Cysteine||Pasture-raised Pork/Poultry, Broccoli, Red Pepper, Garlic, Onions|
|Pterostilbene||Blueberries, Mulberries, Red Wine, Cocoa, Unpasteurized Almonds|
|BenaGene||Supplement Form Most Efficient|
|Pregnenolone||Precursors- Grass-fed Meat, Eggs, Raw Butter|
|Galantamine||Supplement Form Most Efficient|
|Huperzine-A||Supplement Form Most Efficient|
|L-Theanine||Decaffinated Green, Oolong, and Black Tea|
|BCAAs||Grass-fed Beef, Venison, Chicken, Fish, Eggs, Peas, Lentils, Nuts, Hemp Protein|
|Collagen Peptides||Grass-fed Beef, Bone Broth, Venison, Chicken, Fish, Eggs, Peas, Lentils, Nuts, Hemp Protein|
|Creatine Monohydrate||Grass-fed Beef, Venison, Chicken, Turkey, Salmon|
|L-Glutamine||Beans, Beets, Cabbage, Spinach, Grass-fed Beef, Venison, Chicken, Turkey, Salmon|
|L-Ornithine||Grass-fed Beef, Venison, Chicken, Turkey, Salmon, Dark Chocolate, Chickpeas|
|L-Lysine||Beans, Lentils, Seeds, Almonds, Grass-fed Beef, Venison, Chicken, Turkey, Salmon|
|L-Leucine||Grass-fed Beef, Venison, Chicken, Fish, Eggs, Peas, Lentils, Nuts, Hemp Protein, Seeds|
|L-Arginine||Turkey, Chicken, Lobster, Shrimp, Crab, Eggs, Cashews, Almonds|
|L-Citrulline||Watermelon, Cucumbers, Onions, Garlic, Salmon and Red Meat, Dark Chocolate, Almonds, Walnuts|
|Milk Thistle||Milk Thistle Seed|
|MCT Oil||Coconut Oil is about 15% MCTs|
There is always a risk for infection with injection, which is another reason to choose a competent artist. The main risk for infection, in my opinion, comes after the procedure when the fresh tat is out in the wild. Personal health and habits determine how well you and your immune system can mitigate those risks.
The true deciding factor of long term health after a tattoo is the brand of the foreign substance (ink) being used.