Summary: This article highlights and discusses some of the valuable minerals, vitamins, and foods that may contribute to increasing the quality of human health. These recommendations suggest a conscious and focused approach to improve the potential for increasing longevity. An example of non-vegetarian menu planning is included; however, the reader is encouraged to further refine individual preferences for nutritional and dietary needs.

1. How to include the 7 major minerals in your diet

Calcium: It can be found in several organic food items and is extremely important to promote normal bodily functions. Chia seeds are just one example of the many sources of calcium easily available in the market. Two tablespoons of chia seeds contain approximately 179 mg of calcium, whereas the total daily requirement for calcium in the human body is about 100 mg. White beans, soy milk and almonds can also be consumed as calcium rich content.
Phosphorus: Phosphorus can be found in meat such as chicken, turkey, and pork. Plant based sources of phosphorus include sunflower seeds, pumpkin seeds, and Quinoa.
Magnesium: Avocados are extremely popular because they can add an extra oomph to almost any meal. However, avocados are also extremely healthy because they contain high levels of magnesium. Other food items that contain high levels of magnesium include dark chocolate, tofu, nuts, and legumes. Also, one cup of cooked black beans consists of 120 mg magnesium.
Sodium: Some people may generalize sodium as an unhealthy mineral, but some food items rich in sodium are very nutritious and healthy for the human body. Unsalted chickpeas and cashews are foods with low sodium that can be added in controlled amounts to help achieve a balanced diet. Eggs and salmon are examples of some healthy sources which contain higher levels of sodium along with other beneficial nutrients.
Potassium: Several food items such as certain types of fruits, vegetables and fish may contain high levels of potassium. An example of good sources of potassium include zucchini, pumpkins, leafy greens, orange juice, tuna, and soybeans.
Chloride: This mineral can be found in table salt or food items that generally contain salt. Healthy food items that contain chloride consist of seaweed, rye, tomatoes, lettuce, celery, and olives.

2. How to include 9 important trace minerals in your diet

Chromium: Some good sources of chromium include vegetables like broccoli, potatoes, and green beans. Chromium can also be found in fruits such as apples, bananas, and grape juice.
Copper: Delicious food items that contain high levels of copper include liver, oysters, lobsters, leafy greens, and nuts.
Fluoride: Some easily available food items that contain fluoride naturally include potatoes, spinach, black tea, and raisins.
Iodine: Iodized salt is easily available in the market. Iodine in a healthy diet may also come from: cod and tuna, seaweed, shrimps, and cheese.
Iron: Iron deficiency may cause symptoms like fatigue, which is why it is important to consume iron through a balanced and healthy diet plan. Some good sources of iron include shellfish, spinach, liver, red meat, tofu, and quinoa.
Manganese: Manganese may promote wound healing and healthy bones. Manganese can be found in pecans, pinto beans, oatmeal, brown rice, spinach, pineapples, and acai.
Molybdenum: Molybdenum can be found in simple food items like milk, yogurt, cheese, eggs, as well as vegetables such as lime beans, black-eyed peas, and fruits like bananas.
Selenium: Some foods that contain high amounts of selenium include different types of meat; pork, beef, turkey, fish, shellfish. Other great sources of selenium are eggs and meat from chicken.
Zinc: Zinc is an important micronutrient which can be found in various foods. The mineral helps promote immunity. Zinc is found in eggs, whole grains, legumes, nuts, meat, and dairy food.
Cobalt: Cobalt is plays an important part in the vitamin B12 metabolism in the human body and it can be found in red meat, milk, fish, cabbage, figsand turnips.

3. How to include vitamins and other important nutrients into your diet

Vitamin A: Good sources of vitamin A include fresh vegetables and fruits like spinach, carrots, sweet potatoes, mango, papaya, apricots, and red peppers.
Vitamin B: There are many different types of vitamin B. Various sources can be consumed to acquire vitamin B. Vitamin B1 is found in peas, liver, and nuts. Vitamin B2 is found in eggs, milk, and yoghurt. Good sources of vitamin B3 (niacin) include eggs, meat, and wheat flour. Vitamin B5 is rich in foods such as avocado, mushrooms, eggs, and liver. Peanuts, soya beans, wheat germ, oats and bananas are rich in Vitamin B6.
Vitamin C: citrus fruits are good sources of vitamin C, such as: strawberries, black currants, and oranges.
Vitamin E: Some healthy food items that are rich in vitamin E include: asparagus, mango, almonds, peanuts, and spinach.
Vitamin K: Vegetables like Kale, Brussels and Spinach are high in Vitamin K. Chicken, pork chops and beef livers are also some healthy foods that are high in Vitamin K.
Omega 3: Oysters, Sardines and Caviar contain high amounts of Omega 3. Flax seeds also have large amounts of Omega 3. Omega 3 essentially helps fight inflammation and to prevent heart disease.

4. Monday to Sunday: Your Ultimate Ageless Diet

Healthy foods: pasture-raised eggs, wild-caught salmon, grass-fed beef, sauerkraut, kimchi, arugula, avocados, pecans, and extra virgin olive oil.

Blend organic lentils, cauliflower, broccoli, mushrooms, garlic, ginger, and EVOO — Supper Veggie

Cut broccoli 40 minutes before eating to activate the sulforaphane, pair with Dijon mustard.

Add non-fortified nutritional yeast to your meals to get extra b-vitamins.

Smoothie: All Organic – blueberries (or raspberries/blackberries mixed), cherries, banana, coconut flakes, maca root, sunflower lecithin, ground chia seeds, nut mix (macadamia, Brazil, walnut) and unsweetened nut milk

Day of the Week	Breakfast	Lunch	Dinner
Monday	None	Super Veggie + Smoothie	Salmon + Eggs + Fermented Veggies
Tuesday	None	Super Veggie + Smoothie	Salmon + Eggs + Fermented Veggies
Wednesday	None	Super Veggie + Smoothie	Salmon + Eggs + Fermented Veggies
Thursday	None	Super Veggie + Smoothie	Salmon + Eggs + Fermented Veggies
Friday	None	Super Veggie + Smoothie	Salmon + Eggs + Fermented Veggies
Saturday	None	Super Veggie + Smoothie	Salmon + Eggs + Fermented Veggies
Sunday	None	Super Veggie + Smoothie	Salmon + Eggs + Fermented Veggies