Healing through diet! A cruelty free/ vegan diet! ideal to decrease inflammation!

Vitamin B12: 250mcg/day
Vitamin D 1000IU/day
omega 3 oil 1 or 2 capsules per day
iodine: 1-2 tablespoons of seaweed salad or 2 sheets of nori
--------
1 tablespoon of flaxseed
1/2 teaspoon of turmeric/ 1/2 teaspoon of black pepper and 1/2 spoon of other spice
______
1/4th of a cup with nuts or 2 tablespoons of seeds
_______
Beans 1 and a half cups
Black beans chickpeas edamame english peas great northern beans kidney beans lentils (beluga, french and red variates) miso, navy beans , pinto beans , small red beans, split peas and tempeh black eye peas butter beans .
____________________
Berries half a cup
Acari berries , barberries, blackberries, cherrie tart, concord grapes, cranberries, goji berries, kumquats mulberries, raspberries, strawberries
_____________
Other fruits 3 fruits or one and a half cup of fresh cut fruits.
Apples, dried apricots, avocado, bananas, cantaloupe, clementines, dates, dried figs, grapefruit, honeydew, kiwifruit, lemons, limes, lychee, mangos, nectarines, oranges, papaya, passion fruit, peaches, pears, pineapple, plums , plates, pomegranates, prunes, tangerines, and watermelon
______________________

Cruciferous vegetables half a cup
Arugula, boy cook, broccoli, brussels sprouts, cabbage, cauliflower collard green, horseradish, kale, mustard greens, radishes, turnip greens, watercress

Greens 2 cups raw or 1 cup cooked
Arugula, beet greens, collard greens, kale mesclun, mustard green, spinach, swiss chard and turnip green and salad greens

Other vegetables 1 cup
Artichokes , asparagus, beets, bell peppers, carrots, corn, garlic, mushrooms , okra, onions, purple potato pumpkin, sea vegetables (arame , pulse, nori) snap peas, squash/ sweet potatoes, yams ) zucchini and tomatoes

Nuts 1/4th of a cup
Almonds/ Brazilian nuts / cashews / chia seeds/ hazelnuts/ hemp seeds/ macadamia nuts / pecans/ pistachios/ pumpkin seeds/ sesame seeds/ sunflower seeds/ walnuts

Herbs and spices
Allspice, barberries, basil, bay leaves, cardamom, chill powder, cilantro , cinnamon, cloves, coriander, cumin, curry powder, dill, fenugreek, garlic, ginger, horseradish, lemongrass, marjoram, mustard powder, nutmeg, oregano, smoked paprika, parsley, pepper, peppermint, rosemary, saffron, sage, thyme, turmeric, and vanilla

Whole grains
Barley, brown rice, buckwheat, millet, oats, popcorn, quinoa, rye, teff, whole-wheat pasta and wild rice

Healingthroughdiet!