There is great wisdom in eating the right way. While this might be subject to interpretation, there are basic rules to follow. If your intention is to pay more attention to your health, then it’s time to review and go back to basics.

The Food Guide Pyramid has many versions. However, the important food groups remain the same, listed from most important to least: fruits, vegetables, fiber, complex carbohydrates, protein (fish/meats/poultry/nuts), fat/oils, sugar.

Note that other pyramids include water as a major food group.

Common sense

With the food pyramid as your guide, one cannot go wrong with food choices. As far as quantities are concerned, follow the “feeling of your tummy.” Use your common sense. You know when you’ve crossed the line between eating well and overeating. Your stomach will tell you because it will “feel” queasy and bloated.

Assuming you have a balanced diet, one that revolves around whole foods, then you have no worries.

But the majority of people may be ignorant of the nutritional needs of the body. Many people eat only what is pleasing to their palate, and not what is needed by the body.

The human body needs vitamins and minerals in order to function properly. If one doesn’t eat well, then chances are, there is a deficiency of something. Remember that even if you eat fresh, organic meals but lack digestive enzymes, the nutrients from the food you eat are not properly absorbed.

Must-haves

Here are the must-haves:

Vitamins: A, B12, D, E, K2

Vitamin A—vital to the immune system and healthy for skin, bones, teeth, vision and membranes of the cell.

Studies show that vitamin A can be toxic and ineffective without the presence of vitamin D. A balance of the two is needed.

Retinol—found in grass-fed (not processed food pellets) meat, poultry, fish, liver, raw/organic dairy products like butter.

Beta-carotene—fruits and vegetables are rich sources. A healthy digestive tract with enough bile and digestive enzymes is needed to convert beta-carotene into retinol. Gut health is crucial to optimal nutrition.

Vitamin B12—better known as the energy vitamin, or cobalamin, it is essential to blood formation, energy production and other important functions.

Warning sign: If you have lapses in memory, “mental fog,” fatigue, mood swings, muscle weakness, and tingling felt in extremities, you are deficient in B12.

Natural sources are beef liver, beef, lamb, fish (snapper, salmon), shrimps, scallops, organic eggs and poultry.

Because B12 is poorly absorbed orally, it’s best to take it through injectables or sublingual drops.

Vitamin E—important for brain health and protection against rapid aging. There are about eight fat-soluble compounds in vitamin E that have main categories: tocopherol (called the “true” vitamin) and tocotrienol. Together, it is called full-spectrum E.

Natural sources: Nuts, like walnuts, almonds, hazelnuts, pecans, sunflower seeds, olive oils and leafy greens (broccoli and spinach)

Vitamin D—it is confirmed that sunblock prevents the body from absorbing the “sunshine vitamin.” While many are conflicted about sun exposure, it has been proven that the best way to ensure vitamin D absorption is directly through the sun (from 10 a.m. to 3 p.m.). This is the time when UV rays deliver vitamin D most efficiently.

Assuming you don’t have skin problems or melanoma, expose large areas of your skin, like the back, to the sun.

The body has a unique self-regulating system which controls absorption of sunshine. It will not make additional vitamin D once it has reached its maximum level. Caution, though: too long an exposure to direct sunlight can be harmful.

K2—just as urgently needed like vitamin D, K2 is for the health of arteries, blood and bones. It is believed that it has cancer prevention properties. Biological processes are largely helped by this vitamin, most especially for cell renewal and during pregnancy.

Vitamin K1—responsible for blood clotting. Natural sources are green leafy vegetables.

Vitamin K2 works synergistically with vitamin D, magnesium and calcium. Natural sources are fermented foods, raw butter, kefir and raw dairy products like cheese. In supplement form, look for MK-7 (menaquinone-7).

Balancing

Minerals: calcium, choline, iodine, iron, magnesium

Calcium—needs balancing with vitamin D, K2 and magnesium, or it can do more harm than good.

This is the reason why calcium supplements have been linked to increased risk of stroke and heart attacks. Excessive dosages of calcium without magnesium can lead to a heart attack. (Reference: www.mercola.com) Natural sources include raw milk, leafy greens and wheatgrass.

Choline—this is a B vitamin whose role is to develop the brain and improve muscle control and memory. Sources are eggs, wheat germ, beef liver, broccoli, wild salmon and raw milk.

Iodine—essential to a healthy thyroid function and metabolism.

Sources are eggs, raw milk, sea vegetables/seaweed, spirulina.

Iron—extremely vital to human life. It provides hemoglobin, the protein in red blood cells. Too little iron causes anemia. Sources are liver, clams, sunflower seeds, nuts, beef, lamb, beans, whole grains, dark leafy greens (spinach), dark chocolate and tofu.

Magnesium—important for detoxification of the body; prevents migraines and sudden cardiac death. Sources are dark, leafy greens, avocados, pumpkin, sesame and sunflower seeds.

If you choose a supplement, try magnesium threonate/ magnesium glycinate.

Absorb magnesium through the skin by having a soak bath of epsom salt. It is rich in magnesium sulphate, which is easily absorbed by the skin.

More enzyme power

Fats: Omega-3

Omega-3—remember this: Low levels of omega-3 are associated with increased risk of death. The ideal ratio of omega-3 to omega-6 is 1:1.

Omega 3 sources: vegetables, fish, sardines, krill oil, flaxseed

Omega 6: processed and fried foods

Increased omega-6 has been linked to depression, Alzheimer’s, rheumatoid arthritis, diabetes and cardiovascular problems.

To stimulate more enzyme power, try the following:

Bone soup—boil animal bones in a pot. Drink a bowlful of natural calcium and magnesium.

Veggie sprouts—include alfalfa, radish, etc sprouts to your salads.

Veggie juicing—the best way to absorb nutrients