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Basic nutrition, part one – by Sara Chacko

Some great sources of minerals:

Kale, spinach, salad, arugula, celery, fennel, sprouts, wheat grass juice, barley grass juice, spirulina algae, cruciferous vegetables like broccoli, brussels sprouts and cabbage.


Some great sources of vitamins:

Vitamin c: acerola cherry, camu camu, amla, rosehips and baobab

Vitamin b: bee pollen (use with caution if you have allergies)

Vitamin d: sunshine!

Vitamin e: oat bran, rice bran, wheat germ

Vitamin a, plus carotenoids: spirulina, carrots, goji and sea buckthorn



Super Green Juice Packed with minerals:

1 pack celery

1 whole fennel

½ a peeled cucumber

Juice the ingredients and enjoy instantly!


Vibrant Vitamin Boost Super Smoothie:

2 tbs Purasana bee pollen

1 tbs Purasana Acerola juice powder

Thumb sized peeled beet root (optional)

1,5 cup carrot juice

1 peeled orange

½ banana

2 tbs plantbased dha


Blend all the ingredients until smooth and enjoy!

Article written by Sara Chacko

In this first part of the article, I will highlight the most important factors to take in consideration when it comes to nutrition, having great health and being vital.

I will also address some of the issues and challenges we face in this day and age. Last but not least I will present some of the solutions to these issues.


Why do we eat? We eat to give our body nutrients so that it may function optimally.


Nutrition is the ability to feed your body with the right amounts of nutrients that it either needs to survive, or the amounts it needs to thrive, be vibrant and full of life force, your choice!


When it comes to nutrition it is really simple. You need basic elements in certain amounts, forms, concentrations and varieties to meet the body`s needs and allow it to optimally perform all of its functions and processes.

If you don`t give your body the amount it needs every day, some of these processes will not function as optimally as they can. This can also cause certain symptoms and problems for the body over time.

It is really up to you to administer the right amounts of basic elements and nutrients and most importantly, do it according to the level of performance you wish to operate on.

Do you want to just survive and operate on an average health level or do you want to thrive, be vital and full of life force?

Your health is after all your responsibility and there are many competent and experienced individuals out there that can assist you on your health journey, but you have to put in the work.


So where do we get our nutrients from? First, we need micronutrients, the basic elements and we need an abundance of them. They are the most important aspect since they are the smallest particles and basically make up everything that you are.

What are micronutrients? Micronutrients are minerals and trace minerals. They are also vitamins but when it comes to micronutrients it is first and foremost the minerals and trace minerals we need to focus first on. These are after all what our body has the highest consumption of.


Where do we get our minerals and trace minerals?

In vegetables, mostly leafy greens. If our water supply was optimal, we would also get minerals and trace minerals through water. But since our water isn´t really mineral rich these days, we have to get our daily supply of minerals through our diet only.


Now this would all be hunky dory except for one tiny problem.

One of the biggest issues we face today, is that the amount of minerals and trace minerals in our food (vegetables) has declined by 35-80% since the seventies. (!) This is a crisis nobody talks about and it is mainly caused by industrial farming and huge productions where we deplete the soil from nutrients, without returning these nutrients. This is getting worse every year. Another issue is that we have to start focusing on biodiversity when it comes to agriculture, so that we allow more and different types of plants and crops to grow and feed us.


Since our soil and food contain low levels of micronutrients it means that even if you have a diet that is rich in green food and lots of vegetables, you might still, most likely, get too little micronutrients in your daily diet.

So, what do we do?

If you picture an average meal in your daily diet. For you to be able to absorb the nutrients in your food, your body needs to digest it first. The digestion needs resources (micronutrients) from your body to be able to perform. To get nutrients out of your food you need certain amounts of nutrients from your body, for the digestion to work, or else your digestion wouldn`t function properly.


Therefore, our focus should be on easily absorbed foods that gives us an abundance of micronutrients, instead of eating foods that may be adding to the depletion of micronutrients, that is already present in our bodies.


Focusing on food that contains high levels of micronutrients and that are easily digested, should be our first priority when it comes to nutrition. By doing this we make sure that our body gets everything it needs to function optimally and stay healthy.


So, what are foods that are easily digested and micronutrient rich?

Green juices are an awesome way to get easily digested and high levels of micronutrients! You can for example juice celery, kale, cucumber, fennel, spinach, salads, fresh herbs. It is the easiest way to get it in there!

Remember the rule of thumb though, juice the greens and eat the fruit or you can add the fruit in smoothies.

Veggies only when it comes to juicing, or else the concentrations of sugars will be higher than the concentrations of micronutrients and getting the high concentration of easily absorbed micronutrients is why we juice in the first place, right?


Now, there are a lot of other factors that we should pay attention to when it comes to nutrition, but in this article, we are only covering the basics. There is another thing we need to make sure we get enough of and that is vitamins and active plant compounds.

Therefore, I suggest that you do research in what foods are the best source of these nutrients and eat them daily. Personally, I am not a fan of mineral and vitamin supplements, I am one of those who promote foods, not supplements and there are many awesome foods and plants in nature that are rich in all the nutrients we need. I have written books about this.




We also need our daily dose of macronutrients, macronutrients are fats, proteins and carbohydrates. I will not focus too much on this subject since most of us don`t have any problems getting enough macros in our daily diet. The most important thing to focus on when it comes to macros is the quality and the source.

For example, processed macros and highly processed macros are not recommended, especially when it comes to fats. Use pure, extra virgin oils and focus on slow carbs, preferable non-processed carbs from vegetables. The source and amount of protein you need every day should be of good quality and according to your level of activity on a daily basis. The amounts of macros we need in our daily diet is individual and depends on the individual`s general constitution and amount of physical activity.



Remember that the body needs an abundant amount of easily digested micronutrients every day to thrive. So, eat or drink your greens and make sure you get a broad spectrum of both minerals, trace minerals and vitamins in your food every day!

Stay clear of processed and highly processed macros, take care to get good quality macros, from a good source.

Sara Chacko is an author, nutritionist and herbal specialist who has been working with nutrition, food, superfood and plant medicine for over 23 years. Sara has published four books about nutrition, held many courses and lectures and is well known for her competence and knowledge within her profession.


Sara Chacko also holds courses, lectures and gives private consultations.

You can find more information about Sara`s courses at:


Or send a mail to:



Instagram: @soopasara

Facebook: https://www.facebook.com/sarachackomat


Health Disclaimer

This article provides general information and discussions about health and related subjects. The information and other content provided by the author, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment.

If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment. Never disregard professional medical advice or delay in seeking it because of something that have read on this blog or in any linked materials. If you think you may have a medical emergency, call your doctor or emergency services immediately.

The opinions and views expressed by the author have no relation to those of any academic, hospital, health practice or other institution.

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