Nutrition
Lettuce: Bone strength (vitamin K), Hydration (lettuce is 95% water), improves sleep (how it does this is still being researched on), Vitamin A (growth, development, cell recognition, immune function, protects eyes from night blindness, and reduces the risk for ace) Vitamin C (growth, repair of body tissues, forming collagen, iron absorption, and maintaining bone cartilage) and iron (energy focus, regulating body temperature, and improving immune system).
Hemp seeds: Full of nutrition (rich in Omega-6 and omega-3 fatty acids, high in protein, vitamin E, phosphorus, potassium, sodium, magnesium, zinc, and iron), reduce risk of heart disease, reduce PMS symptoms and menopause symptoms, and they aid digestion (high in fiber).
Chia seeds: High in antioxidants (chlorogenic acid, kaempferol, quercetin), improve blood sugar, high in fiber, reduce inflammation, high in calcium, boosts metabolism, contains potassium, omega-3 fatty acids, iron, and protein.
Carrots: High in fiber, vitamin A, biotin (vitamin H-plays in fat protein metabolism), vitamin K1, Potassium, and vitamin B6.
Sweet potatoes: Rich in antioxidants, high in fiber, may contain properties to slow down the growth and risk of cancer/cancer cells, is rich in beta-carotene (aids vision, also found in carrots), improves brain function, rich in vitamin A, lower blood sugars, and improve immunity
Quinoa: A good source of magnesium, manganese, Vitamin B1, folate, and phosphorus.
Lentils: Lentils are 25% protein, anti-inflammatory, a good source of vitamin B6, iron, fiber, thiamine, niacin, magnesium, phosphorus, zinc, copper, manganese, and pantothenic acid.
Ginger: A source of zingerone, vitamin C/ B, shogaol (anti-cancer and anti-inflammatory properties), and gingerol (ant-oxidant and anti-inflammatory effect).
Eggs: Rich in vitamin B12, B2, B5, A, Selenium, and, Protein (around 5g in one egg). They contain a small source of vitamin E, folate, calcium, and iron.
Avocado: A good source of folate, vitamin C, E, K, B6, B5, B3, B2, potassium, and magnesium. They are overall a good source of fiber and healthy fats.
Tomato: Contain vitamin C, K, B9, and potassium. They have several plant compounds (anti-oxidant benefits) such as beta carotene, chlorogenic acid, lycopene, and naringenin.
Pumpkin Seeds: A source of protein, dietary fiber, rich in anti-oxidants, magnesium, copper, zinc, vitamin K, iron, and potassium. They protect our cells from damage caused by diseases, regulate our blood sugars, stop the growth of prostate and breast cancer cells, and help regulate our blood pressure.
Pumpkin: Contain vitamins C, A, C, B2, and E, folate, iron, potassium, and magnesium. Due to their anti-oxidants, they can help reduce the risk of chronic diseases, lower the risk of cancer, improve heart health because of potassium, fiber, and vitamin C and benefit the skin because it provides a beta-carotene boost.
Beans: They contain folate, antioxidants, protein, iron, potassium, and phosphorus.
Chickpeas: Contain protein, carbohydrates, folate, vitamin B6, fiber, thiamin, niacin, pantothenic acid, and riboflavin.
Matcha: Matcha is a green tea powder that improves your mood, energy (jitter-free), boosts brain function, reduces stress, helps with anti-aging (helps prevent oxidation in our cells, DNA mutation, and protection from UV), improves skin, books immunity, and aids the liver and heart. Its vitamin and mineral sources include L-theanine, antioxidants, fiber, chlorophyll, and epigallocatechin gallate (EGCG).
Blueberries; High in vitamin K, magnesium, iron, vitamin C, fiber, potassium contain antioxidants, and they are anti-inflammatory.
Bananas: A good source of potassium, vitamin B6, vitamin C, dietary fiber, carbohydrates, and catechin (an antioxidant that can help reduce the risk of heart disease).
Apples: Contains vitamins E, B1, B6, K, C, antioxidants, fiber, copper, potassium, magnesium, and phlorizin.
Raspberries: Rich in vitamin C and fiber and contains some amounts of vitamin A, vitamin B6, zinc, thiamine, calcium, omega 3-fatty acids, magnesium, potassium, and riboflavin.
Zucchini: Is high in folate, vitamin C, potassium, vitamin A, magnesium, lutein, vitamin K, and zeaxanthin (an antioxidant). It can help strengthen bones, reduce blood sugar, aid digestion, help improve the health of your heart, and stabilize thyroid hormone levels.
Oats: They are high in magnesium, fiber, copper, biotin, vitamin B1, phosphorus, protein, iron, and zinc.
Brussel Sprouts: Contain vitamins C and K, calcium, potassium, iron, and folate. They help prevent cancer in areas such as your kidneys, breast, lungs, etc. They regulate blood pressure and cholesterol levels.
Wild rice: A source of zinc, phosphorus, potassium, iron, magnesium, vitamins E and K, niacin, thiamin, and folate.
Lemon: Rich in citric acid, dietary fiber, iron, and vitamin C.
Potatoes: Contains vitamins B12, B6, and B3, dietary fiber, antioxidants, and minerals such as magnesium, folate, riboflavin, potassium, and pantothenic acid.
Basil: Is rich in magnesium, vitamin K, vitamin A, calcium, and iron.
Mint: Contains iron, vitamin A, folate, and magnesium.