Fruits

Apples

Source of: antioxidants, flavonoids, quercetin, fiber, vitamin C, vitamin B6
Benefits: can control stomach disorders by forming a protective layer around the stomach lining, help reduce constipation and diarrhea, boost immune system, help treat dysentery, reduce cough, build bone health, have anti-inflammatory properties, aid gut microbiome
Digestibility: high fiber content makes for smooth bowel movements!

Apricots

Source of: carotenoids, vitamin A, iron, zinc, fiber, antioxidants, trace minerals like sodium, potassium, and magnesium
Benefits: can relieve constipation, aid gut microbiome, support digestion, have anti-inflammatory properties, promote brain development
Digestibility: laxative quality makes for helpful constipation relief but be sure not to overdo it

Bananas

Source of: carbohydrates, folate, vitamin A, vitamin B6, vitamin C, potassium, antioxidants, fiber
Benefits: can support the nervous system, aid in iron absorption, promote healthy blood pressure, aid in digestion, promotes bone health
Digestibility: promotes healthy bowel movements

Black cherries

Source of: fiber, carotenoids, antioxidants, vitamin A, vitamin C, calcium
Benefits: can support sleep, reduce inflammation, ease constipation because of its natural laxative effect, promote healthy digestion, promote stronger immune system
Digestibility: laxative quality makes for helpful constipation relief but be sure not to overdo it, can cause gas

Blueberries

Source of: vitamin K, vitamin C, antioxidants, fiber
Benefits: can support DNA functionality, increase cell protection, boost immune system, promote liver health, aid iron absorption, ease constipation
Digestibility: high fiber content makes for helpful constipation relief but be sure not to overdo it

Mangos

Source of: fiber, beta-carotene, vitamin A, vitamin C, folate, vitamin B6, phytochemicals
Benefits: can support healthy digestion, ease constipation, aid iron absorption, promote cell growth, have anti-inflammatory properties, fuel neurological development and function, promote healthy vision
Digestibility: high fiber content makes for smooth bowel movements!

Nectarines

Source of: fiber, vitamin A, vitamin C, carotenoids, antioxidants
Benefits: can support immune system
Digestibility: promotes healthy bowel movements

Peaches

Source of: fiber, vitamin A, vitamin C, carotenoids, antioxidants
Benefits: can support immune system
Digestibility: promotes healthy bowel movements

Pears

Source of: copper, vitamin C, antioxidants, vitamin K, fiber, beta-carotene
Benefits: can boost immune system, promote healthy vision, promote healthy blood, aid in iron absorption
Digestibility: high fiber content makes for smooth bowel movements!

Strawberries

Source of: vitamin C, fiber, folate, omega-3 fatty acids, polyphenols, antioxidants
Benefits: can strengthen immune system, aid in iron absorption, promote metabolism, boost cell energy and antioxidant activity, have anti-inflammatory properties, power the nervous system, promote healthy vision, and promote brain development, boosts gut health
Digestibility: promotes healthy bowel movements

Vegetables

Beets (orange & red)

Source of: fiber, folate, carotenoids, phenols, antioxidants
Benefits: can promote more healthy digestion, support the liver, possess anti-inflammatory properties, defend against toxins
Digestibility: promotes healthy bowel movements

Broccoli

Source of: vitamin A, vitamin B6, folate, phytochemicals, sulforaphane, fiber
Benefits: can strengthen eye health, promote growth and brain development, aid in digestion, potentially hinder the development of several cancers
Digestibility: promotes healthy bowel movements

Butternut squash

Source of: fiber, vitamin A, B vitamins, vitamin C, vitamin E, carotenoids,
Benefits: can strengthen eye health, increase blood health, aid in iron absorption, strengthen skin, promote brain development, potentially reduce the risk of cancer, regulate free radicals naturally occuring in the body, strengthen immune system
Digestibility: promotes healthy bowel movements

Carrots

Source of: fiber, vitamin B6, carotenoids, vitamin A
Benefits: can strengthen eye health, support the growth and development of the body
Digestibility: promotes healthy bowel movements

Celery

Source of: vitamin K, vitamin A, folate
Benefits: has antioxidant and anti-inflammatory properties
Digestibility: harmless to digestion

Celery root

Source of: potassium, calcium, magnesium, zinc, iron, manganese, vitamin A, vitamin B, vitamin C, vitamin E
Benefits: can be a good source of essential minerals for the blood, beneficial to heart health, promote gut health and healthy bowel movements
Digestibility: harmless to digestion

Corn (yellow & white)

Source of: B vitamins, fiber, iron, potassium, zinc, phytochemicals, anti-oxidants
Benefits: can support growth, promote vision health, strengthen the immune system
Digestibility: promotes healthy bowel movements

English sweet peas

Source of: fiber, protein, omega-3 fatty acid, vitamin A, vitamin K, vitamin C, iron, zinc, B-vitamins (B6 and folate), anti-oxidants
Benefits: can maintain eye, brain and bone health, have anti-inflammatory properties, aid in iron absorption, be an excellent source of essential minerals
Digestibility: promotes healthy bowel movements

Ginger

Source of: oils, fibers, carbohydrates, vitamins, essential minerals, polyphenols
Benefits: can have antioxidative, anti-inflammatory, anti-microbial, anti-viral, anti-fungal, antiemetic (vomiting), and anti-cancerous benefits
Digestibility: can upset stomach if eaten in excess

Green beans (haricots verts)

Source of: vitamin K, vitamin A, vitamin C, protein, fiber
Benefits: can boost immune system, promote healthy eyesight, aid in iron absorption, aid in digestion
Digestibility: promotes healthy bowel movements

Lacinato (Dino) Kale

Source of: vitamin A, vitamin C, vitamin K, calcium, fiber
Benefits: can support healthy digestion, maintain eye and bone health, boost immune system, be an excellent source of vitamins
Digestibility: promotes healthy bowel movements

Lemons

Source of: vitamin C, fiber, potassium, calcium
Benefits: can boost immune system and aid in iron absorption
Digestibility: can upset stomach if eaten in excess

Mushrooms

Source of: protein, special forms of fiber, B vitamins, folate, copper, selenium, zinc, phytonutrients
Benefits: can have antioxidant, anti-bacterial, anti-inflammatory, and anti-cancer properties, fuel cellular growth, be a good source of essential minerals
Digestibility: promotes healthy bowel movements

Parsnips

Source of: copper, fiber, folate, vitamin C
Benefits: can support the immune system, promote eye health and heart function, aid iron absorption, cultivate a healthy gut and bowel movements, support overall growth
Digestibility: promotes healthy bowel movements

Sweet potatoes

Source of: beta-carotene, vitamin A, vitamin B6, fiber
Benefits: can promote eye, skin, and immune health, fuel brain development, support digestive health and gut microbiome
Digestibility: supports overall digestive health and promotes healthy bowel movements

Zucchini

Source of: beta-carotene, vitamin A, lutein, zeaxanthin, vitamin C, vitamin B6, folate, vitamin K, and copper
Benefits: can aid in iron absorption, fuel brain development, promote growth, boost immune system and eye health
Digestibility: promotes healthy bowel movements

Fresh Herbs

Basil

Source of: vitamin C, calcium, iron, vitamin K, beta-carotene, vitamin A
Benefits: can fuel growth, promote bone formation, aid in healthy blood clotting, promote eye health
Digestibility: promotes healthy bowel movements

Cilantro

Source of: vitamin K, vitamin A, vitamin C, folate, antioxidants
Benefits: can support bone and eye health, fuel cell and tissue growth, support the immune system
Digestibility: promotes healthy bowel movements

Parsley

Source of: carotenoids, beta carotene, lutein, zeaxanthin, vitamin K, vitamin C, small amounts calcium and iron, apigenin
Benefits: can support eye health, promote tissue and bone health, have anti-inflammatory and anticarcinogenic properties
Digestibility: promotes healthy bowel movements

Tarragon

Source of: magnesium, iron, zinc, calcium, vitamin A, vitamin C, vitamin B6, omega-3 fatty acids
Benefits: can reduce inflammation, aid in digestion, promote sleep, boost heart health, promote eye health
Digestibility: promotes healthy bowel movements

Spices

Cumin

Source of: iron, flavonoids, megalomicin
Benefits: can promote digestion, have antioxidant properties, fight free radicals in the body, have anti-inflammatory properties
Digestibility: promotes healthy digestion

Cinnamon

Source of: fiber, iron, calcium, manganese, vitamin K
Benefits: can have antimicrobial, antiparasitic, and antioxidant effects
Digestibility: small portions advised for safe for digestion

Nutmeg

Source of: monoterpenes, phenylpropanoids
Benefits: can contain antioxidant, anti-bacterial, and anti-inflammatory properties
Digestibility: small portions advised for safe for digestion

Saffron

Source of: carotenoids, antioxidants,
Benefits: can have antioxidant properties, fight free radicals in the body, promote heart health, fuel eye health and brain development
Digestibility: promotes healthy digestion

Turmeric

Source of: iron, manganese, fiber, curcumin
Benefits: can be beneficial to overall health, alleviate inflammation, provide antioxidants, regulate blood sugar, improve cell functionality, support digestive and brain health
Digestibility: promotes healthy digestion

Grains & Legumes

Barley

Source of: protein, fiber, beta glucan, B vitamins, zinc, iron, vitamin E
Benefits: can promote cell growth, healthy gut and digestion, immune health, heart health, skin health
Digestibility: high fiber content makes for smooth bowel movements!

Black beans

Source of: fiber, healthy fats, protein, anthocyanins, B vitamins, folate, iron, zinc
Benefits: can be a great source of much needed iron in the 6 month+ stage, fight free radicals in the body, help the body process carbohydrates, fats, and proteins, fuel the brain and nervous system
Digestibility: high fiber content makes for smooth bowel movements!

Brown / Green Lentils

Source of: B vitamins, folate, protein, fiber, iron, zinc
Benefits: can be a great source of much needed iron in the 6 month+ stage, be a source of essential minerals and vitamins necessary for growth, promote healthy digestion, support the nervous system, fuel the muscles, promote healthy gut microbiome
Digestibility: high fiber content makes for smooth bowel movements!

Cannellini beans

Source of: protein, fiber, folate, vitamin B1, choline, iron, zinc
Benefits: can be a great source of much needed iron in the 6 month+ stage, aid in the development of a healthy brain
Digestibility: promotes healthy bowel movements

Farro

Source of: protein, fiber, magnesium, zinc, B vitamins, antioxidants, polyphenols, carotenoids, phytosterols, selenium
Benefits: can promote a healthy immune system, fuel bone strength, support heart health, promote muscle and nerve function, improve digestive health
Digestibility: promotes healthy bowel movements

Garbanzo beans

Source of: folate, iron, vitamin B6, zinc, copper, essential minerals
Benefits: can be a great source of much needed iron in the 6 month+ stage, key nutrients, necessary minerals
Digestibility: promotes healthy bowel movements

Oats (Gluten Free)

Source of: beta-glucan, zinc, folate, choline, iron, magnesium, selenium, phytonutrients
Benefits: can boost gut health, support immune system, fuel baby’s taste and smell functions
Digestibility: promotes healthy bowel movements

Red Dahl

Source of: B vitamins, iron, folic acids, protein, fiber, folate
Benefits: can be a great source of much needed iron in the 6 month+ stage, support brain development, be a source of essential minerals and vitamins necessary for growth, fight off free radicals in the body, boost heart health
Digestibility: high fiber content makes for smooth bowel movements!

Oils

Coconut butter

Source of: healthy fats
Benefits: can fuel brain and nervous system development
Digestibility: promotes healthy bowel movements

Coconut milk

Source of: healthy fats
Benefits: can fuel brain and nervous system development
Digestibility: promotes healthy bowel movements

Coconut Oil

Source of: healthy fats
Benefits: can fuel brain and nervous system development
Digestibility: promotes healthy bowel movements

Grass-fed Ghee

Source of: vitamin A, vitamin E, healthy fats
Benefits: can boost immune system, promote skin and eye health, fuel growth and development
Digestibility: promotes healthy bowel movements