TRAIL MIX CHEAT SHEET

Trail mix is an easy snack to make and tailor to your nutritional needs. Certain fruits, nuts and seeds perform different functions for your body, but it’s hard to keep them all straight. Use this cheat sheet to make the most optimal snack for you.

AMINO ACIDS are the body’s “building blocks,” making up its proteins. Cells depend on them for growth, repair and maintenance. Excellent for post-workout recovery.
Good sources:
Goji berries
Mangoes
Macadamia Nuts

ANTIOXIDANTS is the term used to name all the good vitamins, minerals, carotenoids and polyphenols that protect the body from harmful free radicals and fight cancer.
Good sources:
Apples
Chia seeds
Goji berries
Mulberries
Strawberries
Walnuts

ARGININE is a specific amino acid that stimulates the release of the most important anti-aging hormone in the body, as well as the other functions all amino acids perform.
Good source:
Macadamia nuts

BORON is a mineral required to convert Vitamin D to its most active form. It also promotes better bone health
Good Sources:
Currants
Raisins

CALCIUM helps to prevent bone breakdown and loss, a loss which increases the risk of osteoporosis over time.
Good sources:
Almonds
Chia seeds
Mulberries
Raisins
Sesame seeds

FIBER helps food move smoothly through the digestive system, promoting regularity, relieving constipation, aiding in weight loss and reducing the risk of diabetes and coronary heart disease.
Good sources:
Almonds
Apples
Bananas
Blueberries
Cherries
Macadamia Nuts
Mulberries
Pistachios
Raspberries
Sesame seeds
Sunflower seeds

ELLAGIC ACID is a polyphenol antioxidant and a phytochemical that has been shown to prevent cell damage.
Good sources:
Blueberries
Raspberries
Pecans

FLAVONOIDS are polyphenolic compounds found in fruits and vegetables that have been reported to have antiviral, anti-allergic, anti-platelet, anti-inflammatory, anti-tumor and antioxidant activities
Good sources:
Apples
Goldenberries
Raspberries
Strawberries

IRON is stored in red blood cells and hoarded by the body, yet it is the most common nutrient deficiency in the United States. Likely, because it is caused by a diet high in sugar and fat. Iron deficiency is manifested in feelings of cold and being tired, as well as an impaired ability to focus and concentrate. Excellent for a pre-workout mix.
Good sources:
Almonds
Chia seeds
Mulberries
Raisins
Pumpkin seeds
Sesame seeds
Sunflower seeds

MAGNESIUM aids in the contraction and relaxation of muscles, as well as the production and transport of energy and the production of protein. Excellent for pre-workout mixes.
Good sources:
Almonds
Brazil nuts
Cashew nuts
Flax seeds
Pumpkin seeds
Strawberries
Sesame seeds
Sunflower seeds

OMEGA-3 FATTY ACIDS are essential to human health but cannot be produced by the body. They play a crucial role in brain function and normal growth and development.
Good sources:
Chia seeds
Flax seeds
Mangoes
Pumpkin seeds
Strawberries
Walnuts

PROANTHOCYANIDINS are a class of flavonoids that are credited with preventing bladder infections.
Good source:
Cranberries

PHYTONUTRIENTS are a class of very potent antioxidants that enhance immune system response, fighting off cancer cells and enhancing overall health.
Good sources:
Cranberries
Raspberries
Strawberries

PHYTOSTEROLS reduce cholesterol absorption in the intenstines, thereby lowering cholesterol.
Good source:
Pistachio

POTASSIUM plays a role in balancing the body’s pH as well as maintaining a normal water balance in the body and normal muscle growth. For that reason, athletes especially need potassium because it is lost from muscles during exercise, as well as sweated out. Low potassium can cause muscle cramping and cardiovascular irregularities.
Good sources:
Almonds
Bananas
Blueberries
Cherries
Chia seeds
Macadamia nuts
Mangoes
Pistachios
Pumpkin seeds
Raisins
Raspberries
Strawberries
Sunflower seeds

PROTEIN is a necessary component of a person's diet, but harder to find in non-animal sources.
Good sources:
Almonds
Brazil nuts
Cashews
Macadamias
Pecans
Goldenberries
Mulberry
Flax
Sunflower seeds

THIAMINE is a water-soluble vitamin which helps the body release energy from carbohydrates during metabolism. Excellent for post-workout recovery.
Good source:
Brazil nuts

VITAMIN A is essential for night vision and it improves the immune system’s effectiveness.
Good sources:
Goldenberries
Mangoes

VITAMIN B6 helps maintain the health of the lymphoid organs that make white blood cells. A deficiency can decrease antibody production and suppress immune response. It also helps to maintain a normal level of blood glucose. Excellent for post-workout recovery.
Good sources:
Mangoes
Pistachios
Raisins
Raspberries
Strawberries
Sunflower seeds

VITAMIN C is essential in the formation of red blood cells, antibodies and a healthy circulatory system.
Good sources:
Bananas
Blueberries
Cherries
Cranberries
Goldenberries
Mangoes
Mulberries

VITAMIN D is essential for the absorption of minerals in food.
Good source:
Goldenberries

VITAMIN E is an antioxidant involved in immune function. It also acts as an anti-inflammatory.
Good sources:
Almonds
Blueberries
Mangoes
Pecans
Sunflower seeds
Walnuts

VITAMIN K is involved in the process of blood clotting.
Good sources:
Cranberries
Mangoes

ZINC plays a role in cell division and growth, as well as wound healing and the break down of carbohydrates. It is necessary for the body’s immune system to work properly. Excellent for post-workout recovery.
Good sources:
Chia seeds.
Pumpkin seeds
Sesame seeds
Sunflower seeds