Micros & Macros

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Micros & Macros


It is not important if you think you like or do not like vitamins, minerals & bio-electric trace minerals, they allow your glands, organs, body and mind systems to function. How do you know you are assimilating enough of these micros? You no longer feel compelled to judge and abuse power. You experience peace and lasting energy. You will see life in all things living, many ways to greater wellness will become simplified, as well, a harmonious respect for all life can oscillate through your entire being.

As for macros, consisting of carbohydrates, proteins, fats and fiber, their intake need be determined by the highest quality of bio-available pure plant based micros. Nature already created everything you need to biologically thrive! The cycle of plants is to replenish by the seeds already conceived as part of its process. Nothing is killed; life giving properties are passed on from one generation to another.

Minerals from rocks are not assimilated by the body for use, plants however take up those rock minerals and process them so they are biologically beneficial as well as maximally balanced when taken up by a human body.

If humans are dying and sick from insufficient plant micros and macros they may very well destroy every living plant and animal. A healthy mind and body will realize the magnificence and essential legacy provided by plants and the symbiotic relationships with animals.

To take a specific look into the magic of the human body a quick glance at the thyroid gland of every human can reveal how important it is to ingest high quality micros in our macros.

The thyroid gland requires the following bio-available nutrients:

Vitamins B1, B2, B3, B5 and B6, co-enzyme Q10, minerals chromium, zinc and iodine, as well as trace element selenium, which will convert T4 to an active form called T3.

Dually note PCBs, fluoride and chloride all disrupt thyroid function. This all matters greatly for the thyroid gland regulates breathing, heart rate, the nervous system, body temperature, cholesterol levels, muscle strength, processing rate of food and this butterfly shaped thyroid gland affects every cell in the entire body. Be assured your head is a part of your body. Sleep disturbances can be induced by thyroid disruption.

To best support thyroid optimization ingest the plant foods for the following micronutrients; we are here to thrive!


Plant sources for chromium are fresh herbs, broccoli, raw nuts, apples, mushrooms, spinach, most vegetables, green beans, fresh vegetables, corn and whole grains.


Selenium plant food sources are raw brazil nuts, chia seeds, kidney beans, shitake mushrooms, white button mushrooms, raw sunflower seeds, sesame seeds, flax seeds, lima beans, pinto beans, whole grains, broccoli, spinach and cabbage.


Bio-available Zinc is found in eating raw sunflower seeds, pumpkin seeds, collard greens, spinach, lentils, legumes, peas, raw nuts, and chickpeas.


Co-enzyme Q10 functions like an antioxidant in the human body liberating the body from free radicals and supporting immunity. Best plant food sources of Co Q10 are cauliflower, spinach, broccoli, legumes, fruit, vegetables, and raw nuts.


Food sources of Iodine include strawberries, cranberries, seaweeds such as arame, hiziki, kelp, kombu, and wakame, dulse, potatoes and navy beans. While sea salt and Himalayan salt are a good source of some 82 trace minerals including iodine they are not high sources of iodine. Dulse flakes have a mild flavor and can be sprinkled on salads. Other food sources listed can be added to recipes regularly to provide better iodine nutrition.

Vitamin B1 can be taken in when consuming watermelon, legumes, raw sunflower seeds, oatmeal, raw nuts, whole grains, nutritional yeast, coriander spice, pine nuts, artichokes, squash, raw macadamia nuts, spirulina, asparagus, sesame seeds, sweet potatoes, hibiscus flowers, most beans


Eat your Vitamin B2 in spinach, broccoli, mushrooms whole grains, beans, nutritional yeast, spirulina, beet greens, raw almonds, spinach, raw sesame seeds, quinoa and buckwheat.


Vitamin B3 is found in green vegetables, tomatoes, potatoes, nutritional yeast, chili powder, durian fruit, chia seeds, raw sunflower seeds, avocadoes, whole grains, millet, green peas, and legumes


Vitamin B5 can be consumed in shittake mushrooms, avocados, raw sunflower seeds, sweet potatoes, paprika spice, sweet potatoes, tomatoes, avocados, and broccoli.


Vitamin B6 is contained in watermelon, raw nuts, bananas, sweet potatoes, avocadoes, raw almonds, raw pistachio nuts, spirulina, chia seeds, hemp seeds, raw sunflower seeds, squash, pumpkin, nutritional yeast, green peas, green beans, sage spice, garlic, figs, pineapple, brussel sprouts, beans, chickpeas, artichokes, kale, collards and peppers.


Plant foods naturally contain various micronutrients, for example eating sweet potatoes captures B vitamins; but of course sweet potatoes contain many other nutrients aside from B vitamins to support glands, organs and body systems including mental and emotional wellness. Sweet potatoes are also a good source of slow carbohydrates, fiber, antioxidants, vitamins C, K and folate(B9), minerals calcium, magnesium manganese, iron and potassium. Fiber binds with toxins to push them out of the body in the digestive tract, slow carbs means sustained consistent energy, antioxidants means cellular protection, vitamin C helps with joint integrity and liver detoxification and the micro and macro magic goes on without having to think about it!

Do think about your micro and macronutrients when shopping for food, growing a garden, choosing a cookbook or an un-cookbook. Look for sources of organic plant food in your area and at places travelled to. Make it a game, a competition with a friend or partner. It does not need to be stressful. Find and surround yourself with people who are living healthy. Ask, read and try. Whatever plant foods you enjoy eating is a good place to begin. May all beings everywhere be happy and free. Namaste.


                 “An ounce of practice is worth a ton of theory”. Swami Sivananda