Nutrients
Optimal Wellness
Structure
Reliable Sources
Reliable Sources II
100

Group of vitamins required for adequate energy production due to the GI system's high metabolic activity

What are B Vitamins?

100

These need to be healthy and robust to fully grind our food

What are teeth?

100

This is where the breakdown of carbohydrates begins

What is the mouth?

100

Vitamin A in its retinol form can only be found in this type of food products

What are animal products?

100

Eating this powerhouse organ meat provides B vitamins more reliably than anything else

What is liver?

200

Healthy bacteria that support your gut microbiome

What are probiotics?

200

This should be the size, shape and texture of a medium banana and happen 2-3x per day

What are bowl movements?

200

When stretched out this organ is over 10 feet long and is the primary site of food digestion

What is the small intestine?

200

Sauerkraut, kimchi and kombucha are all this type of food - rich in healthy probiotic bacteria

What are lacto-fermented or fermented foods?

200

Green leafy greens are an excellent source of magnesium, which is a required cofactor for enzyme function, but this form of antinutrients is a concern

What are oxalates?

300

Fermented by colon bacteria to product energy substrates called short chain fatty acids - specifically ideal for colon cells

What is fiber?

300

Maintaining robust enzyme production is necessary for this.

What is complete breakdown of foods?

300

There are this many layers of muscle in the stomach that churn food in a mechanical breakdown

What is three?

300

Oysters, both of the sea and Rocky Mountain varieties, are high in this mineral that is necessary for utilizing Vitamin A

What is Zinc?

300

This pantry staple (in Dianne's top 5 foods!) is a rich source of calcium, needed as a factor for cell signaling

What is canned fish with bones?

400

Helps ensure proper turnover of GI tract cells and provides amino acids used for energy by the cells

What is gelatin?

400

This is needed to stimulate pancreatic enzyme release and properly begin protein digestion and sterilize our food

What is hydrochloric acid (HCl)?

400

The large intestine is highly populated with these to aid in fermentation and production of fatty acids

What are bacteria?

400

Bone broth is high in many nutrients, especially this structural component that provides amino acids

What is gelatin?

400

Meat, fish, dairy and eggs are animal sources of this macronutrient. Grains and legumes can be combined to achieve the ideal form for plant-based eaters.

What is protein?

500

The active form of Vitamin A necessary to maintain mucosal membrane of GI tract

What is Retinol?

500

The squeezing movement to move intestinal contents along the whole tube

What is peristalsis?

500

These are the three accessory organs to the digestive system.

What are the pancreas, gall bladder and liver?

500

Cooked and cooled potatoes or cooked and cooled white rice contain this compound important for colon bacteria to ferment

What is resistant starch?

500

Masa Harina and hominy goes through this process that has the benefit of making Vitamin B3 bioavailable

What is nixtamalization?