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Fruits.

Raspberry
– Vitamin C: for the immune system and skin health
– Manganese: an essential vitamin for the functioning of your brain and nervous system
– Iron: necessary for the transport of oxygen in the red blood cells
– Magnesium: needed to help maintain normal nerve and muscle function
– Phosphorus: helps to maintain normal acid balance, supports growth and aids calcium to develop healthy bones and teeth
– Vitamin K: helps the blood to clot
– Vitamin E: helps to fight off infection and protects eyesight
– B vitamins: help to convert food into energy
– Potassium: help to regulate blood pressure
– Copper: allows the body to maintain healthy bones, blood vessels, nerves and immune function
I love them alone, with ice cream, in oats, in chia pudding and even as jam!

Raisin
– Iron
– Calcium: needed for the body to take on vitamins to develop healthy bones and teeth
– Vitamin C
– Vitamin K
– Folate
– Choline: supports vital bodily functions
I love snacking on raisins alone or as part of a trail mix with nuts

Rhubarb
– Calcium
– Vitamin K
– Vitamin C
– Potassium
– Folate
I love rhubarb in a crumble, warmed up with oats and even with ice cream

Vegetables.

Radish
– Potassium
– Folate
– Riboflavin: necessary for normal cell growth and function
– Vitamin B6: regulates emotions (serotonin, dopamine and GABA)
– Vitamin K
– Calcium
– Magnesium
– Zinc: for the immune system
– Phosphorus
– Copper
– Manganese
Pickled, roasted or sliced up in a sandwich – these will add a punch

Nuts, grains and legumes.

Rice
– Folate
– Magnesium
– Zinc
– Iron
– Niacin: helps to lower cholesterol, ease arthritis and boost brain function
– Selenium: a powerful mineral that’s essential for the proper functioning of the body. Critical for metabolism and thyroid function. Also helps to protect the body from damage caused by oxidative stress
– Vitamin B6
– Thiamine: helps to convert food into energy
– Copper
– Phosphorus
– Manganese
I love rice with almost everything, it’s always my go to for curries, stir fries and even with some veg

Rye
– Selenium
– Riboflavin
– Thiamine
– Manganese
– Vitamin B6
– Copper
– Iron
– Niacin
– Folate
I love rye bread, especially thanks to all these nutrients

Love, always – B
Etsy shop: beccabynature