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HOW TO take your nutrition to the next level

Eating a healthy, balanced diet is one of the most important things you can do to protect your health. In fact, up to 80% of premature heart disease and stroke can be prevented through your life choices and habits, such as eating a healthy diet and being physically active

Vitamin A


Mind: helps improve learning and memory
Body: shown to help autoimmune diseases such as psoriasis; may help lower chances of getting skin cancer; helps preserve eyesight; boosts immune function; crucial to the function of organs like heart and kidneys
Beauty: helps prevent acne

What to eat: 

Preformed vitamin A: fish, organ meat, eggs, dairy



Mind: may help protect protect the brain
Body: has been shown to prevent and reverse cardiovascular disease; boosts the immune system; has antibacterial properties; may help reduce pain
Beauty: can help prevent UV damage and photo-aging caused by the sun; helps improve blood circulation; helps increase collagen production

What to eat: 

Papaya, watermelon, tomato, grapefruit



Mind: has been shown to help the brain make new neurons; may help slow cognitive decline and improve memory
Body: helps increase the number of infection-fighting white blood cells; helps produce DNA; protects our cells against damage and infections; helps the reproduction of thyroid hormones, which directly affects our metabolism
Beauty: helps promote hair growth and reduce dandruff; helps protect against UV damage and inflammation

What to eat: 

Brazil nuts, oysters, halibut, eggs, shiitake mushrooms



Mind: helps improve short and long term memory
Body: improves immune system; helps maintain eye health
Beauty: topical application has been shown to have photoprotective and soothing agents; helps treat inflammatory conditions like dermatitis, acne, warts, and rosacea.

What to eat:

Beef, shrimp, chickpeas, pumpkin seeds, lentils, cashews



The content provided in this blog is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that Wash with Water, LLC (“Wash with Water”) is not engaged in the provision or rendering of medical advice or services. The opinions and content included in the blog are the views of the author only, and Wash with Water does not endorse or recommend any such content or information, or any product or service mentioned in the article. You understand and agree that Wash with Water shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.

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