Fruits

Apples

Source of: Fiber, vitamins C and K, potassium.
Other Benefits: Good for heart, can lower the risk of diabetes, can promote healthy gut bacteria, and can help to prevent cancer.

Green Melon

Source of: Vitamins C, K, and B6, potassium, magnesium, fiber, and beta-carotene.
Other Benefits: Helps to reduce blood pressure, vital bone nutrients such as vitamin K, magnesium, and folate, promotes healthy skin, and can boost the immune system.

Watermelon

Source of: Vitamins C, A, B1, B5, and B6, potassium, beta-carotene, and magnesium.
Other Benefits: One of the lowest calorie fruits, the cucurbitacin E contained in watermelon gives antioxidant and anti-inflammatory benefits, and can help to prevent cancer.

White Grapes

Source of: Vitamins C, K, and B6, potassium, copper, manganese, fiber, protein, and thiamine.
Other Benefits: Can prevent chronic diseases and certain types of cancer, helps lower blood pressure, reduce cholesterol, and reduce blood sugar levels.

Vegetables

Broccoli

Source of: Great Source of: Vitamins C, A, and K, as well as folate, potassium, protein, and phosphorus.
Other Benefits: Contains antioxidants and can reduce inflammation, can prevent against certain cancers, and promotes healthy digestion as well as reducing constipation.

Carrots

Source of: Fiber, Vitamins A, B6, and K1, kiotin, beta carotene, and potassium.
Other Benefits: Promotes better eye health, helps weight loss and digestion.

Cauliflower

Source of: High in vitamins such as vitamins C, K, and B6, as well as folate, potassium, manganese, and fiber.
Other Benefits: Contains antioxidants that help with inflammation, can stand as a low calorie and carb alternative to grains and legumes, helps weight loss.

Celery

Source of: Vitamins A, K, and C, potassium, and folate.
Other Benefits: Low in sodium, neutralizes acidic food, promotes healthy digestion, and reduces inflammation.

Celery Root

Source of: Fiber, protein, vitamins C, B6, and K, phosphorus, potassium, and manganese.
Other Benefits: Contains antioxidants that reduce inflammation, promotes heart health, improves digestion, and can strengthen bones.

Corn (Yellow and White)

Source of: Protein, fiber, vitamins B and E, vitamin B6, potassium, and manganese.
Other Benefits: Helps eye health, reduces inflammation, reduces risk of anemia, contents in corn help lower the risk of birth defects for pregnant mothers.

Coconut (& Coconut Milk)

Source of: Protein, manganese, copper, selenium, phosphorus, iron, potassium, and magnesium, and manganese.
Other Benefits: Manganese promotes bone and metabolism health and contains antioxidants that protect cells, benefits heart health, and can help stabilize blood sugar levels.

Cucumber

Source of: High in Vitamin K, as well as vitamin C, magnesium, potassium, and manganese.
Other Benefits: Contains antioxidants that can lower the risk of cancer, heart and lung problems, and autoimmune diseases, hydrates body, helps weight loss, and can lower blood sugar.

Kales (Lacinato and Green Curly)

Source of: Excellent Source of: vitamin A, K, C, and B6, as well as manganese, copper, calcium, potassium, and magnesium.
Other Benefits: Kale is one of the most healthy foods on the planet, contains many powerful antioxidants, can lower the risk of heart disease, some of its contents are excellent cancer-fighters.

Leeks

Source of: Vitamins A, C, and K, iron, fiber, and manganese.
Other Benefits: Reduces inflammation, promotes good heart health and digestion.

Lemon

Source of: Vitamin C, folate, and potassium.
Other Benefits: Protects against anemia, helps prevent kidney stones, and aids weight loss.

Mushrooms (Crimini, shitake, oysters, portobellos)

Source of: Fiber, copper, potassium, magnesium, zinc, and many B vitamins.
Other Benefits: Supports the immune system and prevents damage to cells and tissues.

Onions

Source of: Vitamins C, B, fiber, calcium, iron, and protein.
Other Benefits: Promote a healthy heart, can help digestive health, and control blood sugar levels.

Orange Beets

Source of: Protein, fiber, vitamin C, folate, vitamin B6, magnesium, potassium, phosphorus, manganese, and iron.
Other Benefits: Helps to improve athletic performance, can help to fight inflammation, and improve digestive health and brain health.

Orange Peppers

Source of: Vitamin C, protein, fiber, vitamin B6, K1, E and A, potassium, and folate.
Other Benefits: Promotes good eye health and can prevent anemia.

Parsnips

Source of: Vitamins C, K, E, and B6, protein, fiber, magnesium, folate, phosphorus, and zinc.
Other Benefits: Supports immune system function, aids weight loss, and is rich in antioxidants.

Persian Saffron (highest quality saffron)

Source of: Vitamins C, A, and B6, magnesium, phosphorus, calcium, and iron.
Other Benefits: Can help treat depressive symptoms, has cancer-fighting properties, can aid weight loss, and can reduce the risk of heart disease and Alzheimer’s disease.

Pomegranate

Source of: Fiber; Vitamins A, B, C; Calcium; Potassium; Iron
Other Benefits: Moderated daily consumption may lead to lower blood pressure

Red Beets

Source of: Fiber; Folate (Vitamin B9); Manganese; Potassium; Iron; Vitamin C
Other Benefits: Improved blood flow; lower blood pressure

Red Peppers

Source of: Antioxidants; Potassium; Vitamins A and E
Other Benefits: Anti-Inflammatory; decreased risk of stroke

Rutabaga

Source of: Fiber; Potassium; Calcium; Magnesium; Vitamins C, E; Folate (Vitamin B)
Other Benefits: Prevent oxidative stress; prevent premature aging; weight loss

Tomatoes

Source of: Vitamin B, E; Potassium;
Other Benefits: Boosted immunity; Lower LDL (cholesterol); Anti-Inflammatory; Cancer prevention

Yellow Peppers

Source of: Fiber; Vitamin A, B6, C; Copper; Potassium; Iron
Other Benefits: Lower LDL (cholesterol); improved heart health; Cancer prevention

Herbs

Basil

Source of: High Source of: vitamin K and manganese, as well and copper and vitamins A and C, calcium, iron, and folate.
Other Benefits: Contains anti-inflammatory contents such as eugenol, citronellol, and linalool, promotes healthy skin, and supports liver health.

Cilantro

Source of: Vitamins C, provitamin A, and K, folate, beta-carotene, potassium, and manganese.
Other Benefits: Can lower blood sugar, reduce inflammation, benefit heart and brain health, help to fight infections, protect skin, and promote healthy digestion.

Fennel

Source of: Fiber, vitamin C, calcium, potassium, iron, manganese, and magnesium.
Other Benefits: Antioxidants that reduce inflammation, can benefit heart health and lower the risk of cancer, and can benefit breastfeeding women by stimulating milk production.

Garlic

Source of: Manganese, vitamins B6 and C, selenium, and fiber.
Other Benefits: Can boost the immune system, reduce blood pressure, lower cholesterol levels, and can help prevent Alzheimer’s and Dementia.

Ginger

Source of: Vitamins B3, B6 and C, iron, potassium, magnesium, folate, zinc, and phosphorus
Other Benefits: Can reduce muscle pain and soreness, has anti-inflammatory effects, can immensely lower blood sugars and lower the risk of heart disease.

Mint

Source of: Vitamin A, iron, manganese, and folate.
Other Benefits: Improves irritable bowel syndrome, relieves indigestion, may improve brain function, and can decrease pain caused by breastfeeding.

Parsley

Source of: Vitamins A, C, and K, calcium, iron, magnesium, and potassium.
Other Benefits: Has powerful antioxidants; improves heart health and immune system.

Persian Saffron (highest quality saffron)

Source of: Vitamins C, A, and B6, magnesium, phosphorus, calcium, and iron.
Other Benefits: Can help treat depressive symptoms, has cancer-fighting properties, can aid weight loss, and can reduce the risk of heart disease and Alzheimer’s disease.

Thyme

Source of: Fiber; Vitamin A, C; Copper; Iron; Manganese
Other Benefits: Low blood pressure; alleviates coughing; Boosted immunity;

Legumes

Black Beans

Source of: Fiber; Protein; Magnesium; Potassium; Iron; Sodium; Folate (Vitamin B9)
Other Benefits: Good protein alternative; decreased constipation/bloating; lower blood pressure; lower LDL (cholesterol); slowed glycemic response

Cannellini Beans

Source of: Fiber; Folate (Vitamin B); Copper; Iron; Phosphorus; Magnesium; Zinc
Other Benefits: Good protein alternative; improved digestive health; weight loss

Chickpeas (aka Garbanzo beans)

Source of: Fiber; Folate (Vitamin B); Vitamin B, B6; Iron; Phosphorus; Magnesium; Zinc
Other Benefits: Protein alternative; Promotes good gut flora; Lower blood pressure; Lower LDL (cholesterol); Cancer prevention; Improved blood sugar

Lentil

Source of: Fiber; Sodium; Calcium; Iron; Potassium; Folate (Vitamin B)
Other Benefits: Lower LDL (cholesterol); Constipation prevention; Lower blood pressure; Promotes heart health; Diabetes/colon cancer prevention

Grains

Barley

Source of: Fiber, Vitamin B, Iron, Manganese
Other Benefits: Lower blood cholesterol; Improved blood sugar

Black Rice

Source of: Fiber, Protein; Vitamin E
Other Benefits: Anti-inflammatory; Cancer prevention; Decreased risk of heart disease; Lower LDL (cholesterol);

Farro

Source of: Fiber; Vitamin B; Magnesium; Zinc
Other Benefits: Lower risk of Type 2 Diabetes, heart disease; Constipation prevention; Promotes good gut flora; Weight loss

Red Rice

Source of: Fiber; Manganese; Iron; Phosphorus
Other Benefits: Weight loss; Prevents premature aging

Wild Rice

Source of: Fiber; Vitamin B; Folate; Manganese; Zinc; Phosphorus; Magnesium; Iron; Potassium
Other Benefits: Boosted immunity; Cancer prevention; Decreased risk of heart disease; Decreased LDL (cholesterol); Type 2 diabetes prevention

Spices and Other

Cardamom Pods

Source of: Antioxidants; Manganese
Other Benefits: Cough/cold relief; Constipation relief; Lower blood pressure; Improved blood circulation; Lower blood sugar; Weight loss

Chipotle

Source of: Potassium; Calcium; Magnesium; Capsaicin
Other Benefits: Anti-inflammatory; Lower LDL (cholesterol); Decreased risk of heart disease; Cancer prevention; Weight loss

Cinnamon

Source of: Fiber; Antioxidants; Iron; Calcium; Vitamin K
Other Benefits: Anti-inflammatory; Boosted immunity; Decreased risk of heart disease; Lower LDL (cholesterol); Higher HDL (cholesterol); Lower blood sugar; Cancer prevention

Cumin

Source of: Protein, calcium, iron, magnesium, and vitamins E, A, C, K, and B6.
Other Benefits: Controls blood sugar levels, fights bacteria and parasites, and can treat diarrhea.

Madras Curry

Source of: Fiber, vitamins A and C, iron, calcium, and potassium.
Other Benefits: Can reduce inflammation, can help to fight cancer, helps bone health and regrowth.

Paprika

Source of: Fiber, protein, Vitamins A, E, and B6, and iron.
Other Benefits: Can help promote better vision, can reduce inflammation, and can stabilize cholesterol levels.

Persian Saffron (highest quality saffron)

Source of: Vitamins C, A, and B6, magnesium, phosphorus, calcium, and iron.
Other Benefits: Can help treat depressive symptoms, has cancer-fighting properties, can aid weight loss, and can reduce the risk of heart disease and Alzheimer’s disease.

Tahini

Source of: Vitamins B, E, B6, manganese, phosphorus, thiamine, and protein.
Other Benefits: Contains many antioxidants, may have antibacterial properties.

Turmeric

Source of: Protein, fiber, manganese, phosphorus, and potassium.
Other Benefits: Soothes arthritis symptoms, and can help to prevent the risk of cancer.

Oils

Coconut Butter

Source of: Fiber Potassium; Magnesium; Iron; Lauric Acid
Other Benefits: Boosted immunity, weight loss

Coconut Oil

Source of: MCT; Lauric Acid
Other Benefits: Decreased chance of heart disease; Boosted immunity; increased HDL (cholesterol); weight loss

Extra Virgin Olive Oil

Source of: Vitamin E, K; Omega-6 and Omega-3 fatty acids
Other Benefits: Highly anti-inflammatory; Decreased chance of stroke; Lower blood pressure; Improved blood cholesterol; Improved blood glucose; Cancer prevention; Brain-boosting

Ghee

Source of: Saturated fats; Vitamin A, D, E, K
Other Benefits: Anti-inflammatory; Cancer prevention; Decreased chance of heart disease; dairy alternative

Olive Oil

Source of: Omega-6 and Omega-3 fatty acids; Antioxidants
Other Benefits: Highly anti-inflammatory; Decreased chance of stroke; Lower blood pressure; Lower LDL (cholesterol); Cancer prevention; Brain-boosting