| Food | Excellent Source Of… | Provides Health Benefits For… | Did You Know… | FYI |
|---|---|---|---|---|
| Almonds | Calcium Copper Magnesium Potassium Vitamin E Vitamin K | Bones Blood Sugar Cholesterol Heart Weight Loss | Close cousins of the almond are peaches and apricots. They are called drupes. A drupe has a hard rind that surrounds the shell holding the seed. This makes the almond not a true nut, but a drupe. | A small serving of almonds are a bit high in calories so if you are watching calories in your diet be careful with how many almonds you consume. |
| Almond Milk | (see Almonds for nutrients) | (see Almonds for benefits) | Excellent alternative for people who are lactose intolerant. Almond milk is also gluten-free and vegan. | Some flavored almond milks contain added sugars so be careful when selecting what type of almond milk is best for you. |
| Apple Cider Vinegar | Amino Acids Antioxidants | Blood Sugar Heart Skin Weight Loss | ACV is antibacterial and can be used to help treat nail fungus, lice and warts. | Always get ACV that contains the “mother” as that has the best nutrients. |
| Apples | Antioxidants Fiber Vitamin C Vitamin K Potassium | Bones Cancer Prevention Cholesterol Heart Immune System Weight Loss | Eating the skin of an apple has 50% of the fiber provided by an apple. | In the Bible, Adam and Eve did NOT consume an apple due to popular belief. It was simply called a ‘fruit” in the Bible. |
| Apricots | Beta Carotene Calcium Fiber Folate Iron Magnesium Potassium Protein Vitamin C | Blood Sugar Cancer Prevention Eyes Heart Immune System | In Greek and Roman mythology, the pulp and juice of an apricot were referred to as the “nectar of the gods” and symbolized immortality. | Never eat the pit (stone) of the apricot. It contains amygdalin, a poisonous compound that can cause cyanide poisoning. |
| Artichoke | Antioxidants Fiber Folate Iron Magnesium Potassium Protein Vitamin B6 Vitamin C Vitamin K | Blood Pressure Blood Sugar Cancer Prevention Digestion Heart IBS Immune System Liver | Artichokes are actually a type of “thistle” ; however fall under the vegetable food group | Ranked the most antioxidant-rich vegetable |
| Asparagus | Antioxidants Calcium Fiber Folate Iron Magnesium Phosphorus Potassium Protein Vitamin K Zinc | Bone Cancer Prevention Digestion Health Heart | Asparagus can be green, purple or white. | Asparagus is in the same family as onions, leeks and garlic. |
| Avocado | Antioxidants Copper Fiber Folate Iron Magnesium Monounsaturated Fat Vitamin B5 Vitamin B6 Vitamin C Vitamin E Vitamin K Potassium | Arthritis Cancer Prevention Cholesterol Eyes Hear Immune System Weight Loss | An avocado is a fruit and not a vegetable. Also known as a “super food”. The most popular avocado is Hass which is also known by the name of “alligator pear” due to its appearance and texture | You can apply an avocado topically to your skin. The oils of an avocado can hydrate and soften skin. |
| Avocado Oil | (see Avocado for nutrients) | (see Avocado for benefits) | Avocado Oil is the best oil to used when cooking. Its smoke point is 520 degrees. Once a smoke point is reached, the oil breaks down and becomes oxidized, which may cause cell damage and increased risk of cancer. | When selecting avocado oil, make sure to purchase “cold pressed” avocado oil. Cold pressing does not use heat which may reduce flavor and nutrients in the heating process. |
| Bananas | Antioxidants Copper Fiber Magnesium Potassium Protein Vitamin B6 Vitamin C | Blood Sugar Digestion Heart Immune System Kidneys Weight Loss | Want to ripen a fruit quicker? Put some bananas next to the fruit; the gas from the bananas, ethylene gas, acts as a plant hormone which causes quick ripening. | Phloem Bundles are the little strings inside bananas. |
| Beets | Antioxidants Fiber Folate Iron Manganese Potassium Vitamin C | Blood Pressure Bones Cancer Prevention Digestion Heart Immune System | The reason for the beets; bright, vibrant color is because of the high antioxidants. | Beets have a reputation of being an aphrodisiac. |
| Bell Peppers | Antioxidants Fiber Vitamin A Vitamin B6 Vitamin C | Bones Cancer Prevention Eyes Heart Immune System | Bell Peppers can come in following colors: red, green, brown, yellow, orange, white and purple | Red bell peppers have the most nutrition while green bell peppers may cause digestive issues such as gas. |
| Berries | Antioxidants Copper Fiber Folate Manganese Protein Vitamin C Vitamin K | Blood Pressure Blood Sugar Brain Health Cancer Prevention Cholesterol Heart Immune System UTI Healing Weight Loss | Berries are anti-inflammatory. | Due to being a true blue food, blueberries are also used to make dye. |
| Bok Choy | Antioxidants Calcium Copper Folate Potassium Selenium Vitamin A Vitamin C Vitamin K | Blood Pressure Blood Sugar Bones Cancer Prevention Heart Immune System Inflammation Skin | Bok choy originated in China. It is sometimes called “soup spoon” because of the shape of its leaves. | Having a mild, cabbage-like flavor, bok choy is mostly used in stir-fries and sautees. |
| Broccoli | Calcium Folate Iron Potassium Protein Vitamin C Vitamin K Zinc | Cancer Prevention Cholesterol Eyes Heart Immune System Weight Loss | Johns Hopkins University tried to patent broccoli sprouts because they are full of anti-cancer compounds. | If you are on a blood thinner, check with your doctor before taking broccoli. Because of the high Vitamin K, it may interfere with medication. |
| Brown Rice | Fiber Folate Iron Magnesium Selenium | Blood Sugar Cholesterol Heart | Unlike white rice, brown rice is a whole grain. | More water and a longer cooking time is needed for brown rice vs. white rice. |
| Brussell Sprouts | Antioxidants Fiber Folate Potassium Protein Vitamin C Vitamin K | Blood Sugar Bones Cancer Prevention Digestion Eyes Heart Immune System | The cousins of the Brussell Sprout include: cauliflower, kale, broccoli and cabbage. | Not the most popular veggie when it comes to taste. But to rid them of their “stink”, oven roast them with a drizzle of olive oil, salt and pepper. |
| Cabbage | Antioxidants Calcium Fiber Folate Iron Magnesium Potassium Vitamin A Vitamin B6 Vitamin C Vitamin K | Blood Pressure Brain Health Cancer Prevention Cholesterol Digestion Eyes Heart Immune System | Sauerkraut is made from fermented cabbage. | Drinking raw cabbage juice daily or placing a warm compress containing crushed cabbage on your head may ward off a headache or migraine. |
| Cantaloupe | Antioxidants Fiber Folate Potassium Protein Selenium Vitamin A Vitamin B Vitamin C Vitamin E Zinc | Asthma Prevention Blood Pressure Cancer Prevention Digestion Eyes Immune System Skin Weight Loss | A cantaloupe takes 90 days to develop. | Cantaloupe puree is beneficial for treating freckles and blemishes as well as burns and abrasions. |
| Carrots | Antioxidants Calcium Copper Fiber Folate Potassium Vitamin A Vitamin B Vitamin C Vitamin K | Blood Pressure Blood Sugar Bones Cancer Prevention Digestion Eyes Heart Immune System | Carrot seeds are so small that you can put 2,000 of them in a teaspoon. | To keep carrots fresh, wrap them in a paper towel and then place them in a Ziploc bag in the refrigerator. They can last up until a month. |
| Cauliflower | Antioxidants Calcium Fiber Folate Magnesium Potassium Vitamin C Vitamin K | Cancer Prevention Digestion Heart Immune System Weight Loss | Why is cauliflower white? The large green leaves that cover the head blocks the sun thus preventing chlorophyll from developing. | Cauliflower can also be purple, green and orange. |
| Celery | Antioxidants Fiber Folate Iron Magnesium Potassium Vitamin A Vitamin C Vitamin K | Blood Sugar Cancer Prevention Eyes Heart Immune System UTI Prevention Weight Loss | Eating celery once a week can help keep your teeth clean. Chewing celery produces more saliva in your mouth which prevents plaque. | Adding peanut butter to celery is a popular snack, but to get more benefits sprinkle a few raisins on top of the peanut butter for a high fiber/high protein punch. |
| Chard | Antioxidants Calcium Copper Fiber Iron Magnesium Potassium Vitamin A Vitamin C Vitamin E Vitamin K Zinc | Blood Sugar Bones Cancer Prevention Digestion Heart Immune System Weight Loss | Swiss Chard did not originate in Switzerland. It originated in the Mediterranean. | Chard has a similar taste to celery and the leaves and stem are both edible. |
| Cherries | Antioxidants Calcium Folate Iron Magnesium Potassium Vitamin C | Arthritis Brain Cancer Prevention Heart Immune System | Cherries are rich in melatonin, a hormone that promotes sleep. | Best to avoid eating cherry pits because they contain amygdalin, a dangerous chemical. |
| Chia Seeds | Antioxidants Calcium Fiber Magnesium Potassium Protein Vitamin B1 Vitamin B2 Vitamin B3 Zinc | Blood Sugar Bone Digestion Heart Inflammation Weight Loss | Chia seeds are related to the mint plant. | With a very mild nutty taste, they are a great staple to add to your salads, smoothies and yogurt. |
| Chicken | Phosphorus Protein Selenium Vitamin B6 | Bones Muscles Weight Loss | The chicken did come before the egg! Hens can only produce the protein that makes egg shells. | Always best to get organic as it is free of hormones and chemicals. |
| Cilantro | Antioxidants Copper Folate Iron Magnesium Potassium Vitamin A Vitamin C Vitamin E Vitamin K | Blood Pressure Bones Cancer Prevention Cholesterol Digestion Immune System Inflammation Skin UTI | Cilantro is the leaves and stem of the Coriander plant. Coriander is mentioned in Exodus 16:31 of the Bible. | Some people claim cilantro has a “soapy” taste. To combat this, try replacing cilantro with parsley and some lemon juice. |
| Cinnamon | Antioxidants | Blood Sugar Brain Cancer Prevention Heart Inflammation | Cinnamon was a well regarded gift for kings in Ancient Egypt. | Cinnamon is a mold killer. If you know you have mold toxins in your body sprinkle some cinnamon on your foods to help kills the toxins from within. |
| Coconut Oil | Good Fatty Acids | Brain Cholesterol Hair Heart Skin Teeth Weight Loss | Practicing oil pulling using coconut oil can fight bad breath, plaque, gingivitis, and kill harmful bacteria in the mouth. | Make sure to buy organic virgin coconut oil. |
| Corn | Antioxidants Fiber Folate Magnesium Potassium Protein Vitamin C | Digestion Eyes Heart Immune System | An average ear of corn has 800 kernels and 16 rows. | Due to its starch content, corn may increase your blood pressure and promote weight gain so limit your consumption. |
| Cucumbers | Antioxidants Fiber Magnesium Potassium Vitamin C Vitamin K | Blood Sugar Digestion Eyes Immune System Weight Loss | Cucumbers are made of 95% water, excellent for hydrating the body. | Putting cucumber slices over your eyes is beneficial as they hydrate the skin and decrease puffiness. |
| Dark Chocolate | Antioxidants Fiber Iron Magnesium Zinc | Blood Pressure Brain Cholesterol Heart Inflammation | A chemical called Phenylethylamine is present in dark chocolate. This is the same chemical our brains release when we fall in love. | To get the health benefits, eat dark chocolate that is at least 70% cacao. |
| Eggs | Antioxidants Calcium Folate Iron Protein Selenium Vitamin A Vitamin B2 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin D Vitamin E Vitamin K Zinc | Brain Cholesterol Eyes Heart Liver Muscles Weight Loss | There is anywhere between 7,000 – 17,000 pores on an egg’s shell. | Eggs are one of nature’s perfect foods as they contain so many vitamins and minerals. No wonder the average person eats 279 eggs per year; that;s a whopping 95 million eggs nationwide. |
| Eggplant | Antioxidants Fiber Folate Magnesium Potassium Vitamin B6 Vitamin C Vitamin K | Brain Cancer Prevention Cholesterol Eyes Heart Immune System Weight Loss | Eggplant seeds contain nicotine; the same nicotine found in cigarettes. Don’t be alarmed though! 20 lbs of eggplant would equal the nicotine of one cigarette. | As eggplant is part of the nightshade family, be careful as nightshades contain alkaloids which can be toxic. Alkaloids are found on the leaves and flowers of the plant so be sure not to eat anything but the actual eggplant. |
| Garlic | Antioxidants Calcium Copper Fiber Iron Selenium Vitamin B1 Vitamin B6 Vitamin C | Blood Pressure Bones Brain Cancer Prevention Cholesterol Detoxification Heart Immune System Weight Loss | Garlic is not an herb nor a spice or a vegetable. It is a member of the lily family. | Garlic oil, sold at holistic shops, can be used to heal ear infections. Garlic is a bacteria killer! |
| Ghee | Vitamin A Vitamin E Vitamin K | Digestion Inflammation Skin Weight Loss | Ghee does not have to be refrigerated. It just needs to be stored in an air tight container. | Because ghee is clarified butter, it is still a dairy product although the lactose and casein is way less than regular butter. So be wary if you have dairy allergies/sensitivities. |
| Ginger | Antioxidants Fiber Folate Iron Magnesium Potassium Vitamin B3 Vitamin B6 Vitamin C | Blood Sugar Bones Brain Cancer Prevention Cholesterol Digestion Heart Immune System Menstrual Pain Morning Sickness Muscles Nausea | Ginger is a rhizome, not a root. A rhizome is an underground stem. | Create a face mask made with ginger, honey and lemon juice soften and even skin tone. |
| Grapefruit | Antioxidants Fiber Folate Magnesium Potassium Vitamin A Vitamin C | Blood Sugar Digestion Heart Immune System Kidneys Weight Loss | Grapefruit is a hybrid of a sweet orange and a pomelo; when it was originally found it was called the “forbidden fruit”. | Grapefruit is excellent for a fatty liver; it contains two antioxidants that protect the liver’s cells and reduce inflammation. |
| Grapes | Antioxidants Copper Fiber Potassium Vitamin B6 Vitamin C Vitamin K | Blood Pressure Blood Sugar Bone Brain Cancer Prevention Cholesterol Eyes Immune System | It takes about 500-650 grapes to make one bottle of wine. | If you are looking to boost your antioxidants, eat red grapes as they have the most antioxidants than other colored grapes. |
| Green Beans | Calcium Folate Iron Magnesium Potassium Protein Vitamin A Vitamin C Vitamin E Vitamin K Zinc | Blood Sugar Bones Brain Cancer Prevention Digestion Eyes Heart Immune System Skin | Green Beans originated in Latin America 8,000 years ago. | During pregnancy, green beans are an excellent source of folate and iron which are much needed to protect the fetus. |
| Green Tea | Antioxidants Potassium Vitamin A Vitamin B Vitamin C Vitamin D Zinc | Blood Sugar Brain Cancer Prevention Cholesterol Heart Immune System Teeth Weight Loss | Stinky litter box? Put dry green tea leaves in the litter and it will deodorize. It is also safe for your cat(s). | Always drink decaf green tea as the caffeine can cause jitters, sleep deprivation and dehydration. |
| Guava | Antioxidants Copper Fiber Magnesium Protein Vitamin A Vitamin C Vitamin E Vitamin K | Blood Pressure Blood Sugar Cancer Prevention Cholesterol Digestion Heart Immune System Skin Weight Loss | It takes 2-8 years from planting for guava fruit to produce. | Guava pulp is uses in the manufacturing of lotions for the face and body due to its high amount of Vitamin C and antioxidants which hydrate and replenish skin. |
| Honeydew | Fiber Folate Magnesium Potassium Vitamin B6 Vitamin C Vitamin K | Blood Pressure Blood Sugar Bones Cancer Prevention Digestion Eyes Immune System Skin Weight Loss | Honeydew was considered a sacred food among the Ancient Egyptians. It was a favorite of Cleopatra and Napoleon. | Honeydew is a great ingredient to add when creating a facial mask as it improves collagen levels. |
| Hummus | Copper Fiber Folate Iron Magnesium Potassium Protein Vitamin B6 Vitamin K | Blood Sugar Brain Digestion Heart Weight Loss | Seratonin, a chemical called the “happy chemical” is released when consuming hummus. | May 13th is Internation Hummus Day. |
| Kale | Antioxidants Calcium Copper Iron Magnesium Potassium Vitamin A Vitamin B6 Vitamin C Vitamin K | Blood Pressure Cancer Prevention Cholesterol Eyes Heart Immune System Liver Weight Loss | Some skin products and nail polish contain kale. | Feel free to cook kale without fear of losing nutrition. When you cook some veggies the heating process causes nutrients to deplete, but kale does not lose nutrients when cooked. |
| Kidney Beans | Copper Fiber Folate Iron Protein Vitamin B6 Vitamin C Vitamin K | Blood Sugar Brain Cancer Prevention Cholesterol Digestion Heart Immune System Weight Loss | One cup of cooked kidney beans has 15 grams of protein. | You must boil kidney beans for at least 10 minutes before consumption. Kidney beans contain a toxin which can cause intestinal issues and/or death. |
| Kiwi | Antioxidants Fiber Folate Potassium Protein Vitamin C Vitamin E Vitamin K | Blood Pressure Cancer Prevention Cholesterol Digestion Eyes Immune System Lungs Weight Loss | The plant of a kiwi fruit can develop either male or female reproductive organs. A male plant and a female plant need to grow closely together for successful pollination and fruit production. | Eating 1-2 kiwis before bed may help you fall asleep faster and stay asleep longer. Kiwis are rich in antioxidants and seratonin. |
| Leeks | Antioxidants Copper Fiber Folate Iron Vitamin A Vitamin B6 Vitamin C Vitamin K | Blood Pressure Blood Sugar Brain Cancer Prevention Cholesterol Digestion Eyes Heart Immune System Weight Loss | The Leek is on the national emblem for Wales. | Leeks have an onion-like flavor; they are related to the onion. |
| Lemon | Calcium Fiber Folate Iron Potassium Vitamin B6 Vitamin C | Cancer Prevention Digestion Eyes Heart Immune System Kidneys Weight Loss | Lemons are actually berries. | Drinking a glass of lemon water in the morning on an empty stomach is excellent for hydrating the body and flushing the digestive tract. |
| Lentils | Antioxidants Copper Fiber Magnesium Potassium Protein Selenium Vitamin B6 Zinc | Blood Sugar Digestion Heart | Because of their round shape, lentils are considered to be mourning food in Judaism. The round shape is a symbol of the circle of life. | Lentils, unlike other beans, do not need to be soaked before cooking. |
| Lima Beans | Calcium Copper Fiber Folate Iron Magnesium Potassium Protein Selenium Zinc | Blood Sugar Bones Brain Cholesterol Heart Weight Loss | South America transported boxes of lima beans when they reached popularity in the U.S. The boxes were marked “Lima, Peru” to show the origin and that’s how lima beans got their name. | Lima beans have a mild buttery taste. Dry lima beans need to be soaked in water for 8 hours prior to cooking. |
| Lime | Antioxidants Calcium Fiber Folate Iron Potassium Vitamin B6 Vitamin C | Blood Pressure Blood Sugar Bones Cancer Prevention Heart Immune System Kidneys Skin | To avoid scurvy, the sailors from Britain in the 1800s consumed both lemons and limes. | Sprinkle some salt on half a lime and then rub the lime on your stainless steel appliances to give them a great shine. |
| Liver | Calcium Copper Folate Iron Magnesium Potassium Protein Vitamin A Vitamin B12 Vitamin D Zinc | Bones Eyes Heart Muscles Skin | A small portion of liver contains well over 100% of the RDI of essential nutrients. | Most people recommend eating liver once a week only due to its high cholesterol content. |
| Mango | Antioxidants Copper Fiber Folate Magnesium Potassium Vitamin A Vitamin B5 Vitamin B6 Vitamin C Vitamin E Vitamin K | Cancer Prevention Digestion Eyes Digestion Heart Immune System Skin | The mango’s shape was the inspiration for the paisley pattern created in India. | Place mangoes in a paper bag at room temperature to speed up ripening. |
| Mushrooms | Fiber Folate Protein Selenium Vitamin D | Blood Sugar Cancer Prevention Digestion Heart | Mushroom is the “meat” of the vegetable world. | The caps and stems are both edible. |
| Nectarines | Antioxidants Copper Fiber Potassium Vitamin A Vitamin B3 Vitamin C | Bad Cholesterol Blood Pressure Blood Sugar Cancer Prevention Eyes Heart Immune System Skin Weight Loss | California produces 95% of nectarines grown in the U.S. | Nectarines and peaches are very similar; the main difference is peaches have a fuzzy skin while the nectarine is smooth. |
| Okra | Antioxidants Fiber Folate Magnesium Protein Vitamin A Vitamin B6 Vitamin C Vitamin K | Blood Sugar Bones Brain Cancer Prevention Heart Inflammation Muscles Weight Loss | Okra is technically a fruit because it has seeds but regarded as a vegetable because it lacks the sweetness of other fruits. | Wash okra right before you are able to eat it. If you wait too long after washing it will turn into a slimy mess. |
| Olive Oil | Antioxidants Healthy Fats | Blood Sugar Bones Brain Cancer Prevention Heart Inflammation Weight Loss | Historically not only has olive oil been used as a food, but also as medicine, lamp fuel, soap and skin care. | Extra virgin olive oil is the best as it retains the antioxidants from olives. |
| Olives | Antioxidants Calcium Copper Fiber Healthy Fats Iron Vitamin E | Blood Sugar Bones Brain Cancer Prevention Digestion Heart | An olive is a fruit, not a vegetable. | The red middle of an olive is called “pimento”; however pimento is not naturally occurring. Pimentos (red sweet peppers) are hand stuffed into the olive to counteract the bitter taste of the olive by itself. |
| Onions | Antioxidants Fiber Folate Potassium Vitamin B6 Vitamin C | Bad Cholesterol Blood Sugar Bones Cancer Prevention Digestion Heart Immune System Weight Loss | The sulfuric acid is released from an onion is what makes your eyes water when slicing onions. | By chilling or freezing an onion, it will minimize the amount of gas it exudes thus minimizing your tears. |
| Oranges | Antioxidants Calcium Fiber Folate Potassium Vitamin A Vitamin C | Bad Cholesterol Blood Sugar Digestion Immune System Kidneys Weight Loss | As long as its still attached to their tree, an orange will never rot. Instead it turns green, a cycle called re-greening. | Eating a whole orange is healthier than drinking orange juice. Orange juice can contain added sugars and carbs and way less fiber than an orange. |
| Parsley | Calcium Copper Folate Magnesium Potassium Vitamin A Vitamin B12 Vitamin C Vitamin E Vitamin K Zinc | Blood Sugar Bones Cancer Prevention Heart Immune System Kidneys Liver UTI | The name “parsley” is taken from the Greek meaning “rock celery” because it grows on rocks and walls. | Foul sulfur compounds can be combated by parsley. That is the reason parsley is given as a breath freshener. |
| Passionfruit | Antioxidants Fiber Iron Potassium Vitamin A Vitamin C | Blood Sugar Bones Cancer Prevention Digestion Eyes Heart Immune System Weight Loss | The passionfruit originated in South America. It got its name from Spanish missionaries as the passionfruit flower’s shape looked like a symbol of Christ’s crucifixion. | If you have a latex allergy, steer clear of passion fruit. The plant proteins in passionfruit have a similar structure to that of latex proteins. |
| Peaches | Antioxidants Copper Fiber Iron Magnesium Potassium Protein Vitamin A Vitamin C Vitamin E Vitamin K | Blood Sugar Cancer Prevention Digestion Heart Immune System Skin | The peach is a member of the rose family. | If you want to ripen peaches, put them in a brown paper bag for 2-3 days. |
| Pear | Antioxidants Copper Fiber Folate Potassium Vitamin A Vitamin C Vitamin K | Blood Sugar Bones Cancer Prevention Digestion Eyes Heart Immune System Weight Loss | Pears were used as a remedy for nausea in Ancient Greece. | The majority of the fiber of a pear is in its skin so be sure to eat a pear unpeeled to get the maximum benefit. |
| Peas | Antioxidants Fiber Folate Iron Protein Vitamin A Vitamin C Vitamin K | Blood Sugar Bone Cancer Prevention Digestion Eyes Heart Muscles Weight Loss | Clarence Birdseye introduced the world to frozen peas in the 1920s. | The pods of sweet peas are not edible. |
| Pineapple | Antioxidants Calcium Folate Iron Magnesium Potassium Vitamin A Vitamin B6 Vitamin C Vitamin K Zinc | Blood Pressure Blood Sugar Bones Brain Cancer Prevention Digestion Eyes Heart Immune System Skin | Originating in South America, it got its name from resembling a pine cone. | Besides eating, pineapple can be gargled to heal a sore throat or taken as an antidote for sea sickness. |
| Plums/Prunes | Antioxidants Copper Fiber Magnesium Potassium Vitamin A Vitamin C Vitamin K | Blood Pressure Blood Sugar Bones Brain Cancer Prevention Digestion Eyes Heart Weight Loss | Excluding Antarctica, plum trees are grown on every continent. | Plum seed oil is excellent for hydrating and softening skin and adding shine to hair. |
| Potatoes | Antioxidants Fiber Folate Iron Potassium Protein Vitamin B6 Vitamin C | Blood Pressure Digestion Heart Weight Loss | In 1995, the Columbia space shuttle transported potato plants to space. Potatoes were the first food to be successfully grown in space. | Fruits resembling green cherry tomatoes grow on potato plants. Do NOT eat them. They contain a toxin. |
| Pumpkin | Antioxidants Copper Fiber Folate Iron Potassium Vitamin A Vitamin B2 Vitamin C Vitamin E Vitamin K Zinc | Cancer Prevention Digestion Eyes Heart Immune System Skin Weight Loss | Pumpkin is actually a fruit as it contains seeds. | Pumpkin seeds are edible and very nutritious. |
| Quinoa | Antioxidants Copper Fiber Folate Iron Magnesium Protein Vitamin B6 Zinc | Blood Sugar Cholesterol Digestion Weight Loss | The Inca Empire classified quinoa as sacred and was called the “mother of all grains”. | Quinoa should be rinsed in cold water before being cooked. The quinoa seeds are encased with saponins, a toxic compound that may cause digestion issues. |
| Radishes | Antioxidants Calcium Copper Folate Magnesium Vitamin B6 Vitamin C Vitamin K Zinc | Blood Pressure Cancer Prevention Digestion Heart Immune System Skin UTI Weight Loss | Radishes are the fastest growing crop. It takes only 25 days to go from seed to plant. | To reduce candida overgrowth, radishes are excellent as they are anti-fungal |
| Salmon | Antioxidants Omega 3 Fatty Acids Potassium Protein Selenium Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B9 Vitamin B12 | Blood Pressure Blood Sugar Bone Brain Cancer Prevention Cholesterol Heart Skin Weight Loss | The word “salmon” comes from the Latin meaning “to leap”. Salmon are known to leap upstream to spawn. | Canned salmon ususally contains bones but it’s perfectly safe to eat the bones as they are soft and have a high content of calcium. |
| Sardines | Calcium Magnesium Omega 2 Fatty Acids Potassium Protein Vitamin B12 Vitamin D Vitamin E Zinc | Blood Sugar Bones Brain Cancer Prevention Eyes Heart Muscles Skin Weight Loss | Oil from sardines is used to make paints and varnish. | The fish with lowest mercury content are sardines. |
| Seaweed | Antioxidants Calcium Copper Folate Iodine Iron Magnesium Omega 3 Fats Vitamin A Vitamin B12 Vitamin C Vitamin E Vitamin K Zinc | Blood Sugar Bones Cancer Prevention Digestion Heart Thyroid Weight Loss | 70% of the world’s oxygen comes from seaweed and algae. | Eating seaweed daily may cause higher metal contents in your body. Best to get organic seaweed which would have a much lower content of metals. |
| Shrimp | Antioxidants Calcium Copper Iodine Iron Magnesium Omega 3 Fatty Acids Omega 6 Fatty Acids Potassium Protein Selenium Vitamin B12 Zinc | Brain Cancer Prevention Heart Skin Thyroid Weight Loss | Americans eat one billion pounds of shrimp each year. | The protein, tropomyosin, is the trigger for most shrimp allergies. |
| Spinach | Calcium Fiber Folate Iron Magnesium Potassium Protein Vitamin A Vitamin C Vitamin E Vitamin K | Blood Pressure Cancer Prevention Digestion Eyes Heart Immune System Skin | Spinach originated in Persia. | Due to its iron content, spinach can help fight fatigue. |
| Squash | Antioxidants Calcium Copper Fiber Folate Iron Magnesium Potassium Protein Vitamin A Vitamin C Vitamin E | Bones Brain Cancer Prevention Digestion Eyes Heart Skin Weight Loss | Squash is a fruit. | If you store winter squash in a cool, dry place, it can last for weeks or even months. |
| Strawberries | Antioxidants Calcium Copper Fiber Folate Iron Magnesium Potassium Vitamin B6 Vitamin C Vitamin E Vitamin K | Blood Sugar Cancer Prevention Digestion Heart Immune System | In the spring, the first fruit to ripen is the strawberry. | Strawberries can enhance beauty. Use strawberries on your face for a beautiful glow or use it along with baking powder as a teeth whitener. |
| Sweet Potatoes | Antioxidants Copper Fiber Potassium Protein Vitamin A Vitamin B5 Vitamin B6 Vitamin C Vitamin E | Blood Sugar Brain Cancer Prevention Cholesterol Digestion Eyes Heart Immune System | Sweet Potatoes are flowers. They are related to the morning glory flower. | Don’t let the name “sweet” fool you…sweet potatoes have a low glycemic index so when eaten it will not cause a blood sugar spike. |
| Tomatoes | Antioxidants Calcium Fiber Folate Potassium Vitamin A Vitamin C Vitamin K | Blood Pressure Bones Cancer Prevention Heart Immune System Skin | The richest source of lycopene is found in tomatoes. Lycopene is important for men and for the health of their prostate gland. | Contrary to belief, tomato juice or sauce will not rid anyone who has been sprayed by a skunk. It simply masks the odor. A baking soda bath will rid the odor. |
| Tuna | Calcium Folate Iron Omega 3 Fatty Acids Potassium Protein Selenium Vitamin B12 Vitamin D Zinc | Blood Pressure Blood Sugar Bones Brain Cancer Prevention Cholesterol Heart Muscles Skin Weight Loss | Tuna can swim up to 62mph. | Due to its higher mercury content, you should limit your consumption of tuna. |
| Turkey | Calcium Folate Iron Magnesium Potassium Protein Selenium Vitamin B3 Vitamin B6 Vitamin B12 Zinc | Bones Cancer Prevention Heart Mood Muscles | Tryptophan, the amino acid in turkey, is what causes you to be come sleepy. Tryptophan is used to make melatonin and serotonin in the body. | Dark meat contains more vitamins and minerals than white meat; however, dark meat also contains more fat and calories. |
| Turnip | Calcium Copper Fiber Folate Iron Magnesium Omega 3 Fatty Acids Protein Vitamin A Vitamin C Vitamin E Vitamin K | Blood Sugar Bones Cancer Prevention Cholesterol Digestion Eyes Immune System Liver Skin Weight Loss | Before pumpkins were carved to scare away people at Halloween, turnips were carved to frighten evil spirits during the holiday, Samhain. | The root and the leafy greens of a turnip can be eaten. |
| Walnuts | Antioxidants Calcium Fiber Iron Magnesium Omega 3 Fatty Acids Protein Selenium Vitamin B6 Zinc | Blood Pressure Blood Sugar Bones Brain Cancer Prevention Cholesterol Digestion Heart Inflammation Weight Loss | “Jupiter’s Royal Acorn” was the name given by the Romans for the walnut. | If you don’t like the bitter taste of a walnut, try toasting them in the oven; it will bring out more of the earthy taste of a walnut. |
| Watercress | Antioxidants Calcium Copper Folate Iron Potassium Vitamin A Vitamin B6 Vitamin C Vitamin E Vitamin K | Blood Sugar Bones Cancer Prevention Cholesterol Eyes Heart Immune System Inflammation Skin Weight Loss | Hippocrates, a Greek physician, built his first hospital beside a stream so that he could grow watercress for medicinal purposes. | Watercress has cooling properties in so it’s great in dissolving phlegm, handling a cough and lubricating the lungs. |
| Watermelon | Antioxidants Copper Fiber Potassium Vitamin A Vitamin B5 Vitamin C | Blood Pressure Blood Sugar Bone Cancer Prevention Digestion Eyes Heart Immune System Inflammation Muscles Skin | Watermelon is considered both a fruit and vegetable. | You can eat the entire watermelon, rind and all. |
| Yam | Antioxidants Copper Fiber Folate Magnesium Potassium Protein Vitamin B5 Vitamin C Vitamin K | Blood Sugar Bone Brain Cancer Prevention Cholesterol Digestion Heart Immune System Inflammation Weight Loss | 95% of the world’s yam crop comes from West Africa. | Sweet potatoes and yams are not the same although most people seem to use either name to describe sweet potato. Yams are not as sweet as sweet potatoes and the skins are darker brown. |
| Zucchini | Antioxidants Calcium Copper Folate Iron Magnesium Potassium Vitamin A Vitamin B6 Vitamin C Vitamin K Zinc | Blood Sugar Bones Cancer Prevention Digestion Eyes Heart Immune System Skin Thyroid Weight Loss | Italy introduced the U.S. to zucchini in the 1920s. | Zucchini noodles are very popular and great for substituting high carb, sodium and sugar enriched pasta. |
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