Seasonal Foods & Benefits, complied © by Nutritionist Laura McCann
WINTER/SPRING
Food Item
Nutrients
Manganese
Magnesium
AMARANTH
Iron
Selenium
Vitamin B6
Benefits
 Important for
endogenous antioxidant
synthesis
 Needed for formation for
healthy cartilage and
bone
 Plays a role in wound
healing
 Required to produce
energy from food
 Required to make
essential molecules in
the body (DNA,
proteins, antioxidants)
 Important in bone
structure
 Affects nerve impulses,
muscle contraction and
heart rhythm
 Essential for oxygen
transport and storage in
the body
 Critical for energy
production
 Plays a role in
neutralizing free radicals
 Required for growth,
reproduction, healing
and immune function
 Antioxidant qualities
 Plays a role in thyroid
hormone regulation
 Important to prevent
prostate cancer
 Important in energy
production
 Needed to make
serotonin
 Needed to make
hemoglobin
Soluble Fiber
APPLES/
DRIED APPLES
Vitamin C
Vitamin A
APRICOT
Vitamin C
 May protect against
breast and prostate
cancer
 Needed for immune
system function
 Lowers total cholesterol
and LDL
 Slows carbohydrate
absorption
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Important for health of
eyes and skin
 Protects against
infection
 Helps with wound
healing
 Keeps gums and teeth
healthy
DRIED JUJUBES
Folate
Calcium
ARUGULA
Vitamin A
Vitamin C
Vitamin K
ASPARAGUS
Folate
Vitamin A
 Prevents neural tube
defects
 Important for healthy
teeth and bones
 Needed for proper
muscle and nerve
function
 Important for health of
eyes and skin
 Protects against
infection
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Needed for blood
clotting
 Bone mineralization
 Prevents neural tube
defects
 Important for health of
eyes and skin
 Protects against
Folate
BEETS
Manganese
Vitamin A
Vitamin C
Vitamin K
Calcium
BEET GREENS
Potassium
Manganese
BELL PEPPER
Vitamin C
infection
 Prevents neural tube
defects
 Important for
endogenous antioxidant
synthesis
 Needed for formation for
healthy cartilage and
bone
 Plays a role in wound
healing
 Important for health of
eyes and skin
 Protects against
infection
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Needed for blood
clotting
 Bone mineralization
 Important for healthy
teeth and bones
 Needed for proper
muscle and nerve
function
 Needed for nerve
impulse transmission,
muscle contraction and
heart function
 Needed for
carbohydrate
metabolism
 Important for
endogenous antioxidant
synthesis
 Needed for formation for
healthy cartilage and
bone
 Plays a role in wound
healing
 Helps with wound
healing
 Keeps gums and teeth
Vitamin A
Vitamin B6
Folate
Vitamin C
Vitamin K
BLACKBERRIES
Copper
Manganese
BOK CHOY
Vitamin A
healthy
 Important for health of
eyes and skin
 Protects against
infection
 Important in energy
production
 Needed to make
serotonin
 Needed to make
hemoglobin
 May protect against
breast and prostate
cancer
 Needed for immune
system function
 Prevents neural tube
defects
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Needed for blood
clotting
 Bone mineralization
 Needed for energy
production, healthy
connective tissue (skin,
heart, blood vessels,
bone), normal brain
function, myelin
formation, melanin
formation
 Important antioxidant
roles
 Important for
endogenous antioxidant
synthesis
 Needed for formation for
healthy cartilage and
bone
 Plays a role in wound
healing
 Important for health of
eyes and skin
Vitamin K
Calcium
Potassium
Vitamin C
Vitamin K
CABBAGE
Manganese
Vitamin A
CANTALOUPE
Vitamin C
Potassium
 Protects against
infection
 Needed for blood
clotting
 Bone mineralization
 Important for healthy
teeth and bones
 Needed for proper
muscle and nerve
function
 Needed for nerve
impulse transmission,
muscle contraction and
heart function
 Needed for
carbohydrate
metabolism
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Needed for blood
clotting
 Bone mineralization
 Important for
endogenous antioxidant
synthesis
 Needed for formation for
healthy cartilage and
bone
 Plays a role in wound
healing
 Important for health of
eyes and skin
 Protects against
infection
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Needed for nerve
impulse transmission,
muscle contraction and
heart function
 Needed for
Vitamin A
CARROTS
Vitamin C
Beta-carotene
(antioxidant)
CHERRIES
Vitamin C
Vitamin A
Vitamin C
COLLARD GREENS
Vitamin K
Folate
Calcium
Thiamin (B1)
CORN
Folate
Niacin (B3)
carbohydrate
metabolism
 Important for health of
eyes and skin
 Protects against
infection
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Protects against
cardiovascular disease
and cancer
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Important for health of
eyes and skin
 Protects against
infection
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Needed for blood
clotting
 Bone mineralization
 Prevents neural tube
defects
 Important for healthy
teeth and bones
 Needed for proper
muscle and nerve
function
 Essential in the body’s
processes that extract
energy from food
 Needed for proper
nerve, heart, muscle
and brain function
 Prevents neural tube
defects
 Needed to produce
energy
Pantothenic Acid (B5)
CUCUMBER
Vitamin K
Soluble Fiber
DRIED BEANS
Protein
Vitamin C
EGGPLANT
Manganese
Manganese
GARLIC
Vitamin B6
 Possible role in cancer
prevention
 Essential in energy
production
 Needed for blood
clotting
 Bone mineralization
 Lowers total cholesterol
and LDL
 Slows carbohydrate
absorption
Needed for:
 Muscle building and
function
 Nutrient transport and
storage
 Component of skin and
bone
 Immune function
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Important for
endogenous antioxidant
synthesis
 Needed for formation for
healthy cartilage and
bone
 Plays a role in wound
healing
 Important for
endogenous antioxidant
synthesis
 Needed for formation for
healthy cartilage and
bone
 Plays a role in wound
healing
 Important in energy
production
 Needed to make
serotonin
 Needed to make
hemoglobin
Vitamin C
Allyl-sulphides
Vitamin K
GRAPES
Manganese
Vitamin C
GREEN BEANS
Vitamin K
Vitamin A
Vitamin C
GREEN CHILE
Folate
Iron
 May protect against
breast and prostate
cancer
 Needed for immune
system function
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Cardiovascular benefits
 Benefits the immune
system
 Needed for blood
clotting
 Bone mineralization
 Important for
endogenous antioxidant
synthesis
 Needed for formation for
healthy cartilage and
bone
 Plays a role in wound
healing
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Needed for blood
clotting
 Bone mineralization
 Important for health of
eyes and skin
 Protects against
infection
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Prevents neural tube
defects
 Essential for oxygen
transport and storage in
the body
 Critical for energy
production
Vitamin A
TOMATOES
Vitamin C
Lycopene
Vitamin C
HONEYDEW MELON
Potassium
Vitamin C
JALAPEÑOS
Vitamin B6
JERUSALEM
ARTICHOKES
Thiamin
 Plays a role in
neutralizing free radicals
 Required for growth,
reproduction, healing
and immune function
 Important for health of
eyes and skin
 Protects against
infection
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Protects against
prostate cancer
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Needed for nerve
impulse transmission,
muscle contraction and
heart function
 Needed for
carbohydrate
metabolism
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Important in energy
production
 Needed to make
serotonin
 Needed to make
hemoglobin
 May protect against
breast and prostate
cancer
 Needed for immune
system function
 Essential in the body’s
processes that extract
energy from food
 Needed for proper
Iron
Potassium
Vitamin A
Vitamin C
Vitamin K
KALE
Copper
Manganese
nerve, heart, muscle
and brain function
 Essential for oxygen
transport and storage in
the body
 Critical for energy
production
 Plays a role in
neutralizing free radicals
 Required for growth,
reproduction, healing
and immune function
 Needed for nerve
impulse transmission,
muscle contraction and
heart function
 Needed for
carbohydrate
metabolism
 Important for health of
eyes and skin
 Protects against
infection
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Needed for blood
clotting
 Bone mineralization
 Needed for energy
production, healthy
connective tissue (skin,
heart, blood vessels,
bone), normal brain
function, myelin
formation, melanin
formation
 Important antioxidant
roles
 Important for
endogenous antioxidant
synthesis
 Needed for formation for
healthy cartilage and
Vitamin C
Vitamin K
MULBERRIES
Iron
Riboflavin
Niacin
Pantothenic Acid
MUSHROOMS
Copper
Selenium
MUSTARD GREENS
Vitamin A
bone
 Plays a role in wound
healing
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Needed for blood
clotting
 Bone mineralization
 Essential for oxygen
transport and storage in
the body
 Critical for energy
production
 Plays a role in
neutralizing free radicals
 Required for growth,
reproduction, healing
and immune function
 Necessary to produce
energy
 Antioxidant functions
 Needed to produce
energy
 Possible role in cancer
prevention
 Essential in energy
production
 Needed for energy
production, healthy
connective tissue (skin,
heart, blood vessels,
bone), normal brain
function, myelin
formation, melanin
formation
 Important antioxidant
roles
 Antioxidant qualities
 Plays a role in thyroid
hormone regulation
 Important to prevent
prostate cancer
 Important for health of
Vitamin C
Vitamin K
Folate
NECTARINE
Vitamin C
Chromium
ONIONS
Vitamin C
Quercitin (a flavonoid)
Vitamin C
Vitamin A
PEACH
Potassium
PEAR
Vitamin C
eyes and skin
 Protects against
infection
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Needed for blood
clotting
 Bone mineralization
 Prevents neural tube
defects
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Helps cells respond to
insulin
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Antioxidant that may
play a role in preventing
cancers of the GI tract
and other cancers
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Important for health of
eyes and skin
 Protects against
infection
 Needed for nerve
impulse transmission,
muscle contraction and
heart function
 Needed for
carbohydrate
metabolism
 Helps with wound
healing
 Keeps gums and teeth
Soluble Fiber
Vitamin C
Vitamin K
PEAS
Thiamin (B1)
Folate
Vitamin C
PLUM
Vitamin A
Vitamin K
Vitamin C
POTATOES
Vitamin B6
healthy
 Lowers total cholesterol
and LDL
 Slows carbohydrate
absorption
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Needed for blood
clotting
 Bone mineralization
 Essential in the body’s
processes that extract
energy from food
 Needed for proper
nerve, heart, muscle
and brain function
 Prevents neural tube
defects
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Important for health of
eyes and skin
 Protects against
infection
 Needed for blood
clotting
 Bone mineralization
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Important in energy
production
 Needed to make
serotonin
 Needed to make
hemoglobin
 May protect against
breast and prostate
cancer
 Needed for immune
Potassium
Vitamin A
Vitamin K
Iron
PUMPKIN
Manganese
Vitamin C
RADICCHIO
Vitamin K
RADISHES
Vitamin C
RASPBERRIES
Vitamin C
system function
 Needed for nerve
impulse transmission,
muscle contraction and
heart function
 Needed for
carbohydrate
metabolism
 Important for health of
eyes and skin
 Protects against
infection
 Needed for blood
clotting
 Bone mineralization
 Essential for oxygen
transport and storage in
the body
 Critical for energy
production
 Plays a role in
neutralizing free radicals
 Required for growth,
reproduction, healing
and immune function.
 Important for
endogenous antioxidant
synthesis
 Needed for formation for
healthy cartilage and
bone
 Plays a role in wound
healing
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Needed for blood
clotting
 Bone mineralization
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Helps with wound
Vitamin K
Manganese
Vitamin A
Vitamin C
Vitamin K
RED & SWISS CHARD
Iron
Magnesium
healing
 Keeps gums and teeth
healthy
 Needed for blood
clotting
 Bone mineralization
 Important for
endogenous antioxidant
synthesis
 Needed for formation for
healthy cartilage and
bone
 Plays a role in wound
healing
 Important for health of
eyes and skin
 Protects against
infection
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Needed for blood
clotting
 Bone mineralization
 Essential for oxygen
transport and storage in
the body
 Critical for energy
production
 Plays a role in
neutralizing free radicals
 Required for growth,
reproduction, healing
and immune function.
 Required to produce
energy from food
 Required to make
essential molecules in
the body (DNA,
proteins, antioxidants)
 Important in bone
structure
 Affects nerve impulses,
muscle contraction and
Manganese
Potassium
Vitamin K
Vitamin C
RHUBARB
Manganese
Vitamin C
RUTABAGAS
Manganese
Potassium
heart rhythm
 Important for
endogenous antioxidant
synthesis
 Needed for formation for
healthy cartilage and
bone
 Plays a role in wound
healing
 Needed for nerve
impulse transmission,
muscle contraction and
heart function
 Needed for
carbohydrate
metabolism
 Needed for blood
clotting
 Bone mineralization
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Important for
endogenous antioxidant
synthesis
 Needed for formation for
healthy cartilage and
bone
 Plays a role in wound
healing
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Important for
endogenous antioxidant
synthesis
 Needed for formation for
healthy cartilage and
bone
 Plays a role in wound
healing
 Needed for nerve
impulse transmission,
Vitamin A
SALAD MIXES
Vitamin C
Vitamin K
Folate
SHALLOT
Allyl-sulphides
SHISHITO PEPPER
Vitamin C
Vitamin A
Vitamin K
Vitamin C
SPINACH
Iron
muscle contraction and
heart function
 Needed for
carbohydrate
metabolism
 Important for health of
eyes and skin
 Protects against
infection
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Needed for blood
clotting
 Bone mineralization
 Prevents neural tube
defects
 Cardiovascular benefits
 Benefits the immune
system
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Important for health of
eyes and skin
 Protects against
infection
 Needed for blood
clotting
 Bone mineralization
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Essential for oxygen
transport and storage in
the body
 Critical for energy
production
 Plays a role in
neutralizing free radicals
 Required for growth,
reproduction, healing
Calcium
Vitamin C
SPROUTS &
MICROGREENS
Vitamin K
Folate
Vitamin C
STRAWBERRIES
Manganese
Vitamin C
SUMMER SQUASH
Vitamin B6
SWEET POTATO
Vitamin A
and immune function.
 Important for healthy
teeth and bones
 Needed for proper
muscle and nerve
function
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Needed for blood
clotting
 Bone mineralization
 Prevents neural tube
defects
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Important for
endogenous antioxidant
synthesis
 Needed for formation for
healthy cartilage and
bone
 Plays a role in wound
healing
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Important in energy
production
 Needed to make
serotonin
 Needed to make
hemoglobin
 May protect against
breast and prostate
cancer
 Needed for immune
system function
 Important for health of
eyes and skin
 Protects against
Vitamin C
Vitamin B6
Manganese
Potassium
TURNIPS
Vitamin C
Vitamin A
TURNIP GREENS
Vitamin K
Vitamin C
infection
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Important in energy
production
 Needed to make
serotonin
 Needed to make
hemoglobin
 May protect against
breast and prostate
cancer
 Needed for immune
system function
 Important for
endogenous antioxidant
synthesis
 Needed for formation for
healthy cartilage and
bone
 Plays a role in wound
healing
 Needed for nerve
impulse transmission,
muscle contraction and
heart function
 Needed for
carbohydrate
metabolism
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Important for health of
eyes and skin
 Protects against
infection
 Needed for blood
clotting
 Bone mineralization
 Helps with wound
healing
 Keeps gums and teeth
Vitamin E
Iron
Calcium
Manganese
Vitamin C
WATERMELON
Vitamin A
Lycopene
WHOLE WHEAT
Protein
healthy
 Antioxidant qualities
important in disease
prevention
 Essential for oxygen
transport and storage in
the body
 Critical for energy
production
 Plays a role in
neutralizing free radicals
 Required for growth,
reproduction, healing
and immune function.
 Important for healthy
teeth and bones
 Needed for proper
muscle and nerve
function
 Important for
endogenous antioxidant
synthesis
 Needed for formation for
healthy cartilage and
bone
 Plays a role in wound
healing
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Important for health of
eyes and skin
 Protects against
infection
 Protects against
prostate cancer
Needed for:
 Muscle building and
function
 Nutrient transport and
storage
 Component of skin and
bone
 Immune function
Manganese
Selenium
Thiamin (B1)
Niacin (B3)
Vitamin A
Vitamin C
WINTER SQUASH
Vitamin B6
Manganese
 Important for
endogenous antioxidant
synthesis
 Needed for formation for
healthy cartilage and
bone
 Plays a role in wound
healing
 Antioxidant qualities
 Plays a role in thyroid
hormone regulation
 Important to prevent
prostate cancer
 Essential in the body’s
processes that extract
energy from food
 Needed for proper
nerve, heart, muscle
and brain function
 Needed to produce
energy
 Possible role in cancer
prevention
 Important for health of
eyes and skin
 Protects against
infection
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Important in energy
production
 Needed to make
serotonin
 Needed to make
hemoglobin
 May protect against
breast and prostate
cancer
 Needed for immune
system function
 Important for
endogenous antioxidant
synthesis
Vitamin C
ZUCCHINI
Vitamin B6
Riboflavin (B2)
 Needed for formation for
healthy cartilage and
bone
 Plays a role in wound
healing
 Helps with wound
healing
 Keeps gums and teeth
healthy
 Important in energy
production
 Needed to make
serotonin
 Needed to make
hemoglobin
 May protect against
breast and prostate
cancer
 Needed for immune
system function
 Necessary to produce
energy
 Antioxidant functions
ANIMAL PRODUCTS
Protein (Tryptophan)
Choline
EGGS
(Nutrients depend on
chicken feed)
*Vitamin D higher in
pastured chickens
Vitamin A
Vitamin D
 Raises Serotonin levels
(regulating appetite,
sleep patterns and
mood)
 Prevents niacin
deficiency
 May play a role in
preventing neural tube
defects (more research
needed)
 Needed to form healthy
cell membranes
 Part of cell-signaling
molecules
 Needed for proper fat
metabolism
 Necessary for healthy
vision
 Plays a large role in
gene expression
resulting in cellular
differentiation
 Very important for
immune function,
especially maintaining
skin and mucous cell
integrity
 Functions in growth and
development
 Red blood cell
production and iron
mobilization
 Needed to use calcium
(absorbtion,
mobilization)
 Plays a role in cell
differentiation
 Used by most cells of
the immune system—
may enhance immunity
and inhibit autoimmunity
 Has a role in insulin
secretion
Riboflavin
Selenium
Protein (tryptophan)
GOAT YOGURT &
CHEESES
Calcium
CLA
(Conjugated Linoleic
Acid)
 May be important in
decreasing high blood
pressure risk
 Necessary to produce
energy
 Antioxidant functions
 Antioxidant qualities
 Plays a role in thyroid
hormone regulation
 Important to prevent
prostate cancer
 Provides complete,
high-quality protein
 Raises Serotonin levels
(regulating appetite,
sleep patterns and
mood)
 Prevents niacin
deficiency
 Important for healthy
teeth and bones
 Needed for proper
muscle and nerve
function
 Possibly effective in
cancer prevention
 May help decrease body
fat (not body weight)
MEATS
Protein
Fat
ALL NATURAL
BUFFALO/BISON
Iron
Zinc
Selenium
Vitamin B12
 Provides complete,
high-quality protein
Needed for:
 Muscle building and
function
 Nutrient transport and
storage
 Component of skin and
bone
 Immune function
 Low in total fat
 Lower in saturated fat
 Higher in mono and poly
unsaturated fats
 High in stearic acid,
which may benefit heart
health
 Essential for oxygen
transport and storage in
the body
 Critical for energy
production
 Plays a role in
neutralizing free radicals
 Required for growth,
reproduction, healing
and immune function.
Plays a role in
 Wound healing
 Growth and
maintenance
 Protein synthesis
 Nervous system,
digestive system, and
reproductive system
 Important antioxidant
roles
 Antioxidant qualities
 Plays a role in thyroid
hormone regulation
 Important to prevent
prostate cancer
Functions in
Protein
Niacin
CHICKEN
Selenium
Vitamin B6
GOAT MEAT
Protein
 Red blood cell
maturation
 Tissue growth and
development
 Nervous and
cardiovascular health
 Provides complete,
high-quality protein
Needed for:
 Muscle building and
function
 Nutrient transport and
storage
 Component of skin and
bone
 Immune function
 Needed to produce
energy
 Possible role in cancer
prevention
 Antioxidant qualities
 Plays a role in thyroid
hormone regulation
 Important to prevent
prostate cancer
 Important in energy
production
 Needed to make
serotonin
 Needed to make
hemoglobin
 May protect against
breast and prostate
cancer
 Needed for immune
system function
 Provides complete,
high-quality protein
Needed for:
 Muscle building and
function
 Nutrient transport and
storage
 Component of skin and
bone
Fat
Iron
Zinc
Copper
Vitamin B12
GRASSFED BEEF &
BISON
Protein
 Immune function
 Lower in total fat
 Lower in saturated fat
 Higher in mono and poly
unsaturated fats
 Essential for oxygen
transport and storage in
the body
 Critical for energy
production
 Plays a role in
neutralizing free radicals
 Required for growth,
reproduction, healing
and immune function.
Plays a role in
 Wound healing
 Growth and
maintenance
 Protein synthesis
 Nervous system,
digestive system, and
reproductive system
 Important antioxidant
roles
 Needed for energy
production, healthy
connective tissue (skin,
heart, blood vessels,
bone), normal brain
function, myelin
formation, melanin
formation
 Important antioxidant
roles
Functions in
 Red blood cell
maturation
 Tissue growth and
development
 Nervous and
cardiovascular health
 Provides complete,
high-quality protein
Needed for:
Fat
Omega-3 Fatty Acids
(Levels higher in
grassfed livestock)
CLA (Levels higher in
grassfed livestock)
Vitamin E (Levels higher
in grassfed livestock)
Vitamin B12
Zinc
 Muscle building and
function
 Nutrient transport and
storage
 Component of skin and
bone
 Immune function
 Lower in total fat
 Lower in saturated fat
 May reduce heart
disease risk and
reduced heart attack
risk
 Required for
development and
function of the retina
(DHA)
 Important for central
nervous system function
(DHA)
 Needed to produce
eicosanoids, critical to
immune and
inflammatory response
 Possibly effective in
cancer prevention
 May help decrease body
fat (not body weight)
 Antioxidant qualities
important in disease
prevention
Functions in
 Red blood cell
maturation
 Tissue growth and
development
 Nervous and
cardiovascular health
Plays a role in
 Wound healing
 Growth and
maintenance
 Protein synthesis
 Nervous system,
digestive system, and
Selenium
Protein
Vitamin B12
Zinc
ORGANIC LAMB AND
BEEF
Selenium
Niacin
Iron
reproductive system
 Important antioxidant
roles
 Antioxidant qualities
 Plays a role in thyroid
hormone regulation
 Important to prevent
prostate cancer
 Provides complete,
high-quality protein
Functions in
 Red blood cell
maturation
 Tissue growth and
development
 Nervous and
cardiovascular health
Plays a role in:
 Wound healing
 Growth and
maintenance
 Protein synthesis
 Nervous system,
digestive system, and
reproductive system
 Important antioxidant
roles
 Antioxidant qualities
 Plays a role in thyroid
hormone regulation
 Important to prevent
prostate cancer
 Needed to produce
energy
 Possible role in cancer
prevention
 Essential for oxygen
transport and storage in
the body
 Critical for energy
production
 Plays a role in
neutralizing free radicals
 Required for growth,
reproduction, healing
and immune function.
PORK
Protein
Fat
YAK
Omega-3 Fatty Acids
(Levels higher in
grassfed livestock)
CLA (Levels higher in
grassfed livestock)
 Provides complete,
high-quality protein
Needed for:
 Muscle building and
function
 Nutrient transport and
storage
 Component of skin and
bone
 Immune function
 Very low in total fat
 Lower in saturated fat
 Higher in mono and poly
unsaturated fats
 High in stearic acid,
which may benefit heart
health
 May reduce heart
disease risk and
reduced heart attack
risk
 Required for
development and
function of the retina
(DHA)
 Important for central
nervous system function
(DHA)
 Needed to produce
eicosanoids, critical to
immune and
inflammatory response
 Possibly effective in
cancer prevention
 May help decrease body
fat (not body weight)