Hello
Know Your Food
Welcome to this little corner where we learn which vitamins and minerals are found in your whole foods. Look around here and increase your knowledge of what these do for your body. No more "just eat your broccoli because I said so", instead get excited about what you eat because you know the why behind it.
Fruit Aptitude
Apples
Blueberries
Blueberries
- Vitamin C: Important for the immune system, skin health, and antioxidant protection.
- Vitamin A: Present as beta-carotene, which supports vision and immune function.
- Vitamin K: Essential for blood clotting and bone health.
- Vitamin E: Acts as an antioxidant, protecting cells from damage.
- B Vitamins: Apples contain small amounts of several B vitamins, including:
- Vitamin B1 (Thiamine): Helps convert food into energy.
- Vitamin B2 (Riboflavin): Important for energy production and skin health.
- Vitamin B6 (Pyridoxine): Involved in amino acid metabolism and red blood cell production.
- Folate (Vitamin B9): Essential for DNA synthesis and cell division.
- Potassium: Crucial for maintaining healthy blood pressure and proper heart function.
- Calcium: Important for bone health and muscle function.
- Magnesium: Involved in over 300 biochemical reactions in the body, including muscle and nerve function.
- Phosphorus: Vital for the formation of bones and teeth.
- Iron: Necessary for the production of hemoglobin and red blood cells.
- Zinc: Supports immune function and wound healing.
- Manganese: Plays a role in bone formation and energy metabolism.
- Copper: Essential for iron metabolism and the formation of red blood cells.
- Sodium: Present in very small amounts, important for fluid balance and nerve function.
- Selenium: Acts as an antioxidant and supports thyroid function.
Blueberries
Blueberries
Blueberries
- Vitamin C: Blueberries are an excellent source of vitamin C, which is important for immune function, skin health, and antioxidant protection.
- Vitamin K: They provide a good amount of vitamin K, which is essential for blood clotting and bone health.
- Vitamin A: Blueberries contain small amounts of vitamin A, which supports vision, immune function, and skin health.
- B Vitamins: Blueberries also provide small amounts of several B vitamins, including folate, which is important for DNA synthesis and repair.
- Manganese: Blueberries are a good source of manganese, which plays a role in bone development, energy metabolism, and antioxidant defense.
- Other Minerals: They also contain small amounts of iron, magnesium, phosphorus, potassium, and calcium.
- Anthocyanins: Blueberries are rich in anthocyanins, a type of flavonoid with potent antioxidant properties that give the fruit its blue color. These compounds help protect the body from oxidative stress and inflammation.
Cherries
Blueberries
Cherries
- Vitamin C: Cherries are an excellent source of vitamin C, which is important for immune function, skin health, and antioxidant protection.
- Vitamin A: They contain significant amounts of vitamin A, particularly in the form of beta-carotene, which supports vision, immune function, and skin health.
- Vitamin K: Cherries provide a good amount of vitamin K, essential for blood clotting and bone health.
- B Vitamins: Cherries also provide small amounts of several B vitamins, including folate, which is important for DNA synthesis and repair.
- Potassium: Cherries are rich in potassium, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Other Minerals: They also contain small amounts of calcium, iron, magnesium, and phosphorus.
- Anthocyanins: Cherries are rich in anthocyanins, which give the fruit its red color and have potent antioxidant properties that protect against oxidative stress and inflammation.
- Other Antioxidants: Cherries contain other antioxidants such as quercetin, kaempferol, and melatonin.
- Cherries are a good source of dietary fiber, which aids in digestion, promotes satiety, and supports heart health by helping to lower cholesterol levels.
Dates
European Pear
Cherries
- Vitamin B6: Dates are a good source of vitamin B6, which is important for brain development and function, and helps the body convert food into energy.
- Vitamin K: Dates contain small amounts of vitamin K, which is essential for blood clotting and bone health.
- Vitamin A: Dates provide small amounts of vitamin A, important for vision, immune function, and skin health.
- Potassium: Dates are rich in potassium, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Magnesium: Dates provide magnesium, which is involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Copper: Dates contain copper, which is essential for iron metabolism and the formation of red blood cells.
- Manganese: Dates are a good source of manganese, important for bone development and antioxidant defense.
- Iron: Dates provide iron, which is crucial for the formation of hemoglobin and oxygen transport in the blood.
- Calcium: Dates contain small amounts of calcium, which is essential for bone and teeth health.
- Dates are rich in antioxidants, including flavonoids, carotenoids, and phenolic acid. These compounds help protect the body from oxidative stress and inflammation
European Pear
European Pear
European Pear
- Vitamin K: Pears provide a moderate amount of vitamin K, which is essential for blood clotting and bone health.
- Vitamin A: Pears contain small amounts of vitamin A, important for vision, immune function, and skin health.
- B Vitamins: Pears also provide small amounts of several B vitamins, including folate, which is important for DNA synthesis and repair.
- Potassium: Pears are rich in potassium, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Calcium: Pears contain small amounts of calcium, essential for bone and teeth health.
- Magnesium: Pears provide magnesium, involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Iron: Pears contain small amounts of iron, which is crucial for the formation of hemoglobin and oxygen transport in the blood.
- Pears are rich in antioxidants, including flavonoids and phenolic acids. These compounds help protect the body from oxidative stress and inflammation.
Figs
European Pear
European Pear
- Vitamin A: Figs contain vitamin A, which supports vision, immune function, and skin health.
- Vitamin K: Figs provide vitamin K, which is essential for blood clotting and bone health.
- Vitamin B6: Figs are a good source of vitamin B6, important for brain development and function, and helps the body convert food into energy.
- Folate (Vitamin B9): Figs contain folate, important for DNA synthesis and repair.
- Potassium: Figs are rich in potassium, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Calcium: Figs provide calcium, essential for bone and teeth health.
- Magnesium: Figs contain magnesium, which is involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Iron: Figs provide iron, crucial for the formation of hemoglobin and oxygen transport in the blood.
- Copper: Figs contain copper, important for iron metabolism and the formation of red blood cells.
- Manganese: Figs are a good source of manganese, which plays a role in bone development and antioxidant defense.
- Figs are rich in antioxidants, including phenolic compounds and flavonoids. These antioxidants help protect the body from oxidative stress and inflammation.
Vegetable Aptitude
Asparagus
Green Peas
Green Peas
- Asparagus provides about 2.2 grams of protein per 100 grams.
- Vitamin K: Asparagus is an excellent source of vitamin K, essential for blood clotting and bone health.
- Vitamin C: It provides a good amount of vitamin C, which is important for immune function, skin health, and antioxidant protection.
- Vitamin A: Asparagus contains beta-carotene, which the body converts into vitamin A, supporting vision, immune function, and skin health.
- Folate (Vitamin B9): Asparagus is rich in folate, which is crucial for DNA synthesis and repair, and is especially important during pregnancy.
- Vitamin E: Asparagus contains vitamin E, which acts as an antioxidant and helps protect cells from damage.
- Potassium: Asparagus is a good source of potassium, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Phosphorus: It provides phosphorus, important for bone health and energy production.
- Calcium: Asparagus contains calcium, essential for bone and teeth health.
- Magnesium: It contains magnesium, which is involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Iron: Asparagus provides iron, crucial for the formation of hemoglobin and oxygen transport in the blood.
- Asparagus is rich in antioxidants, including glutathione, flavonoids, and polyphenols. These compounds help protect the body from oxidative stress and inflammation.
Green Peas
Green Peas
Green Peas
- Green peas are a good source of plant-based protein, offering about 5.4 grams of protein per 100 grams.
- Vitamin C: Green peas are an excellent source of vitamin C, which is important for immune function, skin health, and antioxidant protection.
- Vitamin K: They provide a good amount of vitamin K, essential for blood clotting and bone health.
- Vitamin A: Green peas contain beta-carotene, which the body converts into vitamin A, supporting vision, immune function, and skin health.
- Folate (Vitamin B9): Green peas are rich in folate, important for DNA synthesis and repair, and especially crucial during pregnancy.
- Vitamin B6: Green peas provide vitamin B6, which is important for brain development and function and helps the body convert food into energy.
- Thiamin (Vitamin B1): Green peas contain thiamin, which is essential for energy metabolism and nerve function.
- Potassium: Green peas are a good source of potassium, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Magnesium: They contain magnesium, involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Iron: Green peas provide iron, crucial for the formation of hemoglobin and oxygen transport in the blood.
- Phosphorus: Green peas contain phosphorus, important for bone health and energy production.
- Zinc: They also provide zinc, which supports immune function, wound healing, and DNA synthesis.
- Antioxidants: Green peas are rich in antioxidants, including flavonoids, carotenoids, phenolic acids, and polyphenols. These compounds help protect the body from oxidative stress and inflammation.
Carrots
Green Peas
Dark Peppers
- Carrots offer about 0.9 grams of protein per 100 grams.
- Vitamin A: Carrots are exceptionally high in beta-carotene, which the body converts into vitamin A. This is crucial for vision, immune function, and skin health. They provide about 835 micrograms of vitamin A per 100 grams, which is over 100% of the daily recommended intake.
- Vitamin K: Carrots provide vitamin K, essential for blood clotting and bone health.
- Vitamin C: Carrots contain vitamin C, important for immune function, skin health, and antioxidant protection.
- Vitamin B6: Carrots contain vitamin B6, which is important for brain development and function, and helps the body convert food into energy.
- Other B Vitamins: Carrots also provide small amounts of other B vitamins, including thiamin, niacin, and folate.
- Potassium: Carrots are a good source of potassium, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Calcium: Carrots provide small amounts of calcium, essential for bone and teeth health.
- Iron: Carrots contain iron, crucial for the formation of hemoglobin and oxygen transport in the blood.
- Magnesium: Carrots contain magnesium, involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Phosphorus: Carrots provide phosphorus, important for bone health and energy production.
- Carrots are rich in antioxidants, including beta-carotene, lutein, and zeaxanthin. These compounds help protect the body from oxidative stress and inflammation.
Dark Peppers
Fingerling Potatoes
Dark Peppers
- Bell peppers offer about 1 gram of protein per 100 grams.
- Vitamin C: Bell peppers are an excellent source of vitamin C, with red bell peppers containing the highest amount. They provide about 127.7 milligrams per 100 grams, which is more than 100% of the daily recommended intake.
- Vitamin A: Especially red bell peppers are high in vitamin A, providing about 157 micrograms per 100 grams, essential for vision, immune function, and skin health.
- Vitamin B6: Bell peppers contain vitamin B6, important for brain development and function, and helps the body convert food into energy.
- Folate (Vitamin B9): Bell peppers provide folate, important for DNA synthesis and repair.
- Vitamin E: Bell peppers contain vitamin E, which acts as an antioxidant and helps protect cells from damage.
- Vitamin K: Bell peppers provide vitamin K, essential for blood clotting and bone health.
- Potassium: Bell peppers are a good source of potassium, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Magnesium: Bell peppers contain magnesium, involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Iron: Bell peppers provide small amounts of iron, crucial for the formation of hemoglobin and oxygen transport in the blood.
- Calcium: Bell peppers contain small amounts of calcium, essential for bone and teeth health.
- Phosphorus: Bell peppers provide phosphorus, important for bone health and energy production.
- Bell peppers are rich in antioxidants, including beta-carotene, lutein, zeaxanthin, and quercetin. These compounds help protect the body from oxidative stress and inflammation.
Edamame
Fingerling Potatoes
Fingerling Potatoes
- Edamame is an excellent source of plant-based protein, offering about 11.9 grams of protein per 100 grams. This makes it a valuable protein source for vegetarians and vegans.
- Vitamin K: Edamame is a good source of vitamin K, essential for blood clotting and bone health.
- Folate (Vitamin B9): Edamame is rich in folate, important for DNA synthesis and repair, and especially crucial during pregnancy.
- Vitamin C: Edamame contains vitamin C, important for immune function, skin health, and antioxidant protection.
- Vitamin A: Edamame provides vitamin A, supporting vision, immune function, and skin health.
- Vitamin E: Edamame contains vitamin E, which acts as an antioxidant and helps protect cells from damage.
- B Vitamins: Edamame provides small amounts of other B vitamins, including thiamin, riboflavin, niacin, and vitamin B6.
- Potassium: Edamame is a good source of potassium, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Magnesium: Edamame contains magnesium, involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Iron: Edamame provides iron, crucial for the formation of hemoglobin and oxygen transport in the blood.
- Calcium: Edamame contains calcium, essential for bone and teeth health.
- Phosphorus: Edamame provides phosphorus, important for bone health and energy production.
- Zinc: Edamame also provides zinc, which supports immune function, wound healing, and DNA synthesis.
- Edamame is rich in antioxidants, including isoflavones, which are phytoestrogens that have been linked to various health benefits.
Fingerling Potatoes
Fingerling Potatoes
Fingerling Potatoes
- Protein: Fingerling potatoes offer about 2.1 grams of protein per 100 grams.
- Vitamin C: Fingerling potatoes are a good source of vitamin C, which is important for immune function, skin health, and antioxidant protection.
- Vitamin B6: They provide vitamin B6, important for brain development and function, and helps the body convert food into energy.
- Folate (Vitamin B9): Fingerling potatoes contain folate, important for DNA synthesis and repair.
- Vitamin A: Fingerling potatoes contain small amounts of vitamin A, which supports vision, immune function, and skin health.
- Niacin (Vitamin B3): They provide niacin, which helps convert food into energy and supports digestive health.
- Potassium: Fingerling potatoes are rich in potassium, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Magnesium: They contain magnesium, involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Iron: Fingerling potatoes provide iron, crucial for the formation of hemoglobin and oxygen transport in the blood.
- Phosphorus: Fingerling potatoes contain phosphorus, important for bone health and energy production.
- Calcium: They provide small amounts of calcium, essential for bone and teeth health.
- Zinc: Fingerling potatoes also contain zinc, which supports immune function, wound healing, and DNA synthesis.
- Fingerling potatoes are rich in antioxidants, including phenolic acids, carotenoids, and anthocyanins (especially in the more colorful varieties). These compounds help protect the body from oxidative stress and inflammation.
Grain Aptitude
Amaranth
Amaranth
Amaranth
- Amaranth is a good source of plant-based protein, offering about 13.6 grams of protein per 100 grams. It contains all nine essential amino acids, making it a complete protein source.
- Vitamin E: Amaranth provides vitamin E, which acts as an antioxidant and helps protect cells from damage.
- Vitamin C: Amaranth contains small amounts of vitamin C, important for immune function and antioxidant protection.
- B Vitamins: Amaranth is rich in various B vitamins, including:
- Folate (Vitamin B9): Essential for DNA synthesis and repair.
- Riboflavin (Vitamin B2): Important for energy production and cellular function.
- Niacin (Vitamin B3): Helps convert food into energy and supports digestive health.
- Pyridoxine (Vitamin B6): Important for brain development and function, and helps the body convert food into energy.
- Calcium: Amaranth is a good source of calcium, essential for bone and teeth health.
- Iron: Amaranth provides iron, crucial for the formation of hemoglobin and oxygen transport in the blood.
- Magnesium: Amaranth contains magnesium, involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Phosphorus: Amaranth provides phosphorus, important for bone health and energy production.
- Potassium: Amaranth contains potassium, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Zinc: Amaranth provides zinc, which supports immune function, wound healing, and DNA synthesis.
- Manganese: Amaranth is rich in manganese, important for bone development and antioxidant defense.
Barley
Amaranth
Amaranth
- Barley offers about 12.5 grams of protein per 100 grams.
- Vitamin B1 (Thiamin): Barley is a good source of thiamin, which is important for energy production and nerve function.
- Vitamin B3 (Niacin): Barley contains niacin, which helps convert food into energy and supports digestive health.
- Vitamin B6: Barley provides vitamin B6, important for brain development and function, and helps the body convert food into energy.
- Folate (Vitamin B9): Barley contains folate, essential for DNA synthesis and repair.
- Vitamin E: Barley provides small amounts of vitamin E, which acts as an antioxidant and helps protect cells from damage.
- Vitamin K: Barley contains vitamin K, essential for blood clotting and bone health.
- Manganese: Barley is rich in manganese, important for bone development and antioxidant defense.
- Selenium: Barley provides selenium, which supports immune function and antioxidant protection.
- Phosphorus: Barley contains phosphorus, important for bone health and energy production.
- Magnesium: Barley provides magnesium, involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Iron: Barley contains iron, crucial for the formation of hemoglobin and oxygen transport in the blood.
- Zinc: Barley provides zinc, which supports immune function, wound healing, and DNA synthesis.
- Potassium: Barley contains potassium, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Calcium: Barley provides small amounts of calcium, essential for bone and teeth health.
Corn
Amaranth
Farro
- Corn offers about 3.3 grams of protein per 100 grams.
- Vitamin A: Corn contains small amounts of vitamin A, important for vision, immune function, and skin health.
- Vitamin C: Corn provides vitamin C, important for immune function, skin health, and antioxidant protection.
- Vitamin E: Corn contains vitamin E, which acts as an antioxidant and helps protect cells from damage.
- Vitamin B5 (Pantothenic Acid): Corn contains vitamin B5, important for energy production and hormone synthesis.
- Vitamin B6: Corn provides vitamin B6, important for brain development and function, and helps the body convert food into energy.
- Thiamin (Vitamin B1): Corn is a good source of thiamin, which is essential for energy production and nerve function.
- Folate (Vitamin B9): Corn contains folate, important for DNA synthesis and repair.
- Potassium: Corn is a good source of potassium, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Magnesium: Corn contains magnesium, involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Phosphorus: Corn provides phosphorus, important for bone health and energy production.
- Iron: Corn contains small amounts of iron, crucial for the formation of hemoglobin and oxygen transport in the blood.
- Zinc: Corn provides zinc, which supports immune function, wound healing, and DNA synthesis.
- Manganese: Corn is rich in manganese, important for bone development and antioxidant defense.
Farro
Quinoa
Farro
- Farro is a good source of plant-based protein, offering about 5 grams of protein per 100 grams.
- Vitamin B3 (Niacin): Farro is rich in niacin, which helps convert food into energy and supports digestive health.
- Vitamin B1 (Thiamin): Farro provides thiamin, which is essential for energy production and nerve function.
- Vitamin B6: Farro contains vitamin B6, important for brain development and function, and helps the body convert food into energy.
- Vitamin E: Farro contains small amounts of vitamin E, which acts as an antioxidant and helps protect cells from damage.
- Iron: Farro is a good source of iron, crucial for the formation of hemoglobin and oxygen transport in the blood.
- Magnesium: Farro contains magnesium, involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Zinc: Farro provides zinc, which supports immune function, wound healing, and DNA synthesis.
- Phosphorus: Farro contains phosphorus, important for bone health and energy production.
- Copper: Farro is a good source of copper, which is important for iron metabolism and the formation of red blood cells.
- Potassium: Farro provides potassium, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Manganese: Farro is rich in manganese, important for bone development and antioxidant defense.
- Calcium: Farro contains small amounts of calcium, essential for bone and teeth health.
Oats
Quinoa
Quinoa
- Oats are a good source of plant-based protein, offering about 16.9 grams of protein per 100 grams.
- Vitamin B1 (Thiamin): Oats are a good source of thiamin, which is important for energy production and nerve function.
- Vitamin B5 (Pantothenic Acid): Oats contain pantothenic acid, important for energy production and hormone synthesis.
- Vitamin B6: Oats provide vitamin B6, important for brain development and function, and helps the body convert food into energy.
- Folate (Vitamin B9): Oats contain folate, important for DNA synthesis and repair.
- Vitamin E: Oats contain small amounts of vitamin E, which acts as an antioxidant and helps protect cells from damage.
- Vitamin K: Oats provide small amounts of vitamin K, essential for blood clotting and bone health.
- Manganese: Oats are rich in manganese, important for bone development and antioxidant defense.
- Phosphorus: Oats contain phosphorus, important for bone health and energy production.
- Magnesium: Oats provide magnesium, involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Copper: Oats are a good source of copper, which is important for iron metabolism and the formation of red blood cells.
- Iron: Oats provide iron, crucial for the formation of hemoglobin and oxygen transport in the blood.
- Zinc: Oats contain zinc, which supports immune function, wound healing, and DNA synthesis.
- Potassium: Oats provide potassium, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Calcium: Oats contain small amounts of calcium, essential for bone and teeth health.
Quinoa
Quinoa
Quinoa
- Quinoa is a good source of plant-based protein, offering about 4.1 grams of protein per 100 grams.
- It is a complete protein, meaning it contains all nine essential amino acids.
- Vitamin B1 (Thiamin): Quinoa is a good source of thiamin, important for energy production and nerve function.
- Vitamin B2 (Riboflavin): Quinoa provides riboflavin, important for energy metabolism and cellular function.
- Vitamin B6: Quinoa contains vitamin B6, important for brain development and function, and helps the body convert food into energy.
- Folate (Vitamin B9): Quinoa is rich in folate, essential for DNA synthesis and repair.
- Vitamin E: Quinoa contains small amounts of vitamin E, which acts as an antioxidant and helps protect cells from damage.
- Manganese: Quinoa is rich in manganese, important for bone development and antioxidant defense.
- Phosphorus: Quinoa provides phosphorus, important for bone health and energy production.
- Magnesium: Quinoa contains magnesium, involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Iron: Quinoa provides iron, crucial for the formation of hemoglobin and oxygen transport in the blood.
- Zinc: Quinoa contains zinc, which supports immune function, wound healing, and DNA synthesis.
- Potassium: Quinoa provides potassium, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Calcium: Quinoa contains small amounts of calcium, essential for bone and teeth health.
- Copper: Quinoa is a good source of copper, important for iron metabolism and the formation of red blood cells.
Nut Aptitude
Almonds
Almonds
Almonds
- Almonds are a good source of plant-based protein, offering about 21.2 grams of protein per 100 grams.
- Vitamin E: Almonds are an excellent source of vitamin E, providing about 25.6 milligrams per 100 grams, which acts as an antioxidant and helps protect cells from damage.
- Vitamin B2 (Riboflavin): Almonds provide riboflavin, important for energy metabolism and cellular function.
- Vitamin B3 (Niacin): Almonds contain niacin, which helps convert food into energy and supports digestive health.
- Folate (Vitamin B9): Almonds contain folate, important for DNA synthesis and repair.
- Vitamin B6: Almonds provide vitamin B6, important for brain development and function, and helps the body convert food into energy.
- Magnesium: Almonds are rich in magnesium, involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Phosphorus: Almonds contain phosphorus, important for bone health and energy production.
- Calcium: Almonds provide calcium, essential for bone and teeth health.
- Iron: Almonds contain iron, crucial for the formation of hemoglobin and oxygen transport in the blood.
- Potassium: Almonds provide potassium, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Zinc: Almonds contain zinc, which supports immune function, wound healing, and DNA synthesis.
- Copper: Almonds are a good source of copper, important for iron metabolism and the formation of red blood cells.
- Manganese: Almonds are rich in manganese, important for bone development and antioxidant defense.
Brazil
Almonds
Almonds
- Brazil nuts are a good source of plant-based protein, offering about 14.3 grams of protein per 100 grams.
- Vitamin E: Brazil nuts provide about 5.73 milligrams of vitamin E per 100 grams, which acts as an antioxidant and helps protect cells from damage.
- Thiamin (Vitamin B1): Brazil nuts are rich in thiamin, which is essential for energy production and nerve function.
- Vitamin B6: Brazil nuts contain vitamin B6, important for brain development and function, and helps the body convert food into energy.
- Folate (Vitamin B9): Brazil nuts contain folate, important for DNA synthesis and repair.
- Selenium: Brazil nuts are an exceptionally rich source of selenium, providing about 1917 micrograms per 100 grams, which is crucial for antioxidant defense and thyroid function.
- Magnesium: Brazil nuts contain magnesium, involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Phosphorus: Brazil nuts provide phosphorus, important for bone health and energy production.
- Calcium: Brazil nuts contain small amounts of calcium, essential for bone and teeth health.
- Iron: Brazil nuts provide iron, crucial for the formation of hemoglobin and oxygen transport in the blood.
- Zinc: Brazil nuts contain zinc, which supports immune function, wound healing, and DNA synthesis.
- Potassium: Brazil nuts provide potassium, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Copper: Brazil nuts are a good source of copper, important for iron metabolism and the formation of red blood cells.
- Manganese: Brazil nuts are rich in manganese, important for bone development and antioxidant defense.
Cashew
Almonds
Macadamia
- Cashews are a good source of plant-based protein, offering about 18.2 grams of protein per 100 grams.
- Vitamin B1 (Thiamin): Cashews are a good source of thiamin, which is important for energy production and nerve function.
- Vitamin B6: Cashews contain vitamin B6, important for brain development and function, and helps the body convert food into energy.
- Vitamin K: Cashews provide vitamin K, essential for blood clotting and bone health.
- Vitamin E: Cashews contain small amounts of vitamin E, which acts as an antioxidant and helps protect cells from damage.
- Folate (Vitamin B9): Cashews contain folate, important for DNA synthesis and repair.
- Vitamin B5 (Pantothenic Acid): Cashews provide pantothenic acid, important for energy production and hormone synthesis.
- Magnesium: Cashews are rich in magnesium, involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Phosphorus: Cashews contain phosphorus, important for bone health and energy production.
- Calcium: Cashews provide small amounts of calcium, essential for bone and teeth health.
- Iron: Cashews contain iron, crucial for the formation of hemoglobin and oxygen transport in the blood.
- Potassium: Cashews provide potassium, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Zinc: Cashews contain zinc, which supports immune function, wound healing, and DNA synthesis.
- Copper: Cashews are a good source of copper, important for iron metabolism and the formation of red blood cells.
- Manganese: Cashews are rich in manganese, important for bone development and antioxidant defense.
- Selenium: Cashews provide small amounts of selenium, which is crucial for antioxidant defense and thyroid function.
Macadamia
Macadamia
Macadamia
- Macadamia nuts are a moderate source of protein, offering about 7.9 grams of protein per 100 grams.
- Vitamin B1 (Thiamin): Macadamia nuts are an excellent source of thiamin, important for energy production and nerve function.
- Vitamin B2 (Riboflavin): Macadamia nuts contain riboflavin, important for energy metabolism and cellular function.
- Vitamin B3 (Niacin): Macadamia nuts provide niacin, which helps convert food into energy and supports digestive health.
- Vitamin B6: Macadamia nuts contain vitamin B6, important for brain development and function, and helps the body convert food into energy.
- Vitamin E: Macadamia nuts provide vitamin E, which acts as an antioxidant and helps protect cells from damage.
- Magnesium: Macadamia nuts are rich in magnesium, involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Phosphorus: Macadamia nuts contain phosphorus, important for bone health and energy production.
- Calcium: Macadamia nuts provide small amounts of calcium, essential for bone and teeth health.
- Iron: Macadamia nuts contain iron, crucial for the formation of hemoglobin and oxygen transport in the blood.
- Potassium: Macadamia nuts provide potassium, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Zinc: Macadamia nuts contain zinc, which supports immune function, wound healing, and DNA synthesis.
- Copper: Macadamia nuts are a good source of copper, important for iron metabolism and the formation of red blood cells.
- Manganese: Macadamia nuts are particularly rich in manganese, important for bone development and antioxidant defense.
- Selenium: Macadamia nuts provide small amounts of selenium, crucial for antioxidant defense and thyroid function.
Pistachio
Macadamia
Pistachio
- Pistachios are a good source of plant-based protein, offering about 20 grams of protein per 100 grams.
- Vitamin B1 (Thiamin): Pistachios are a good source of thiamin, which is important for energy production and nerve function.
- Vitamin B6: Pistachios contain vitamin B6, important for brain development and function, and helps the body convert food into energy.
- Vitamin E: Pistachios provide vitamin E, which acts as an antioxidant and helps protect cells from damage.
- Vitamin K: Pistachios contain vitamin K, essential for blood clotting and bone health.
- Folate (Vitamin B9): Pistachios contain folate, important for DNA synthesis and repair.
- Vitamin B3 (Niacin): Pistachios provide niacin, which helps convert food into energy and supports digestive health.
- Vitamin B5 (Pantothenic Acid): Pistachios provide pantothenic acid, important for energy production and hormone synthesis.
- Magnesium: Pistachios are rich in magnesium, involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Phosphorus: Pistachios contain phosphorus, important for bone health and energy production.
- Calcium: Pistachios provide small amounts of calcium, essential for bone and teeth health.
- Iron: Pistachios contain iron, crucial for the formation of hemoglobin and oxygen transport in the blood.
- Potassium: Pistachios provide potassium, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Zinc: Pistachios contain zinc, which supports immune function, wound healing, and DNA synthesis.
- Copper: Pistachios are a good source of copper, important for iron metabolism and the formation of red blood cells.
- Manganese: Pistachios are rich in manganese, important for bone development and antioxidant defense.
- Selenium: Pistachios provide small amounts of selenium, which is crucial for antioxidant defense and thyroid function.
Walnut
Macadamia
Pistachio
- Walnuts are a good source of plant-based protein, offering about 15.2 grams of protein per 100 grams.
- Vitamin B1 (Thiamin): Walnuts provide thiamin, important for energy production and nerve function.
- Vitamin B6: Walnuts contain vitamin B6, important for brain development and function, and helps the body convert food into energy.
- Folate (Vitamin B9): Walnuts contain folate, important for DNA synthesis and repair.
- Vitamin E: Walnuts contain small amounts of vitamin E, which acts as an antioxidant and helps protect cells from damage.
- Vitamin B5 (Pantothenic Acid): Walnuts provide pantothenic acid, important for energy production and hormone synthesis.
- Vitamin B3 (Niacin): Walnuts contain niacin, which helps convert food into energy and supports digestive health.
- Magnesium: Walnuts are rich in magnesium, involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Phosphorus: Walnuts contain phosphorus, important for bone health and energy production.
- Calcium: Walnuts provide small amounts of calcium, essential for bone and teeth health.
- Iron: Walnuts contain iron, crucial for the formation of hemoglobin and oxygen transport in the blood.
- Potassium: Walnuts provide potassium, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Zinc: Walnuts contain zinc, which supports immune function, wound healing, and DNA synthesis.
- Copper: Walnuts are a good source of copper, important for iron metabolism and the formation of red blood cells.
- Manganese: Walnuts are particularly rich in manganese, important for bone development and antioxidant defense.
- Selenium: Walnuts provide small amounts of selenium, crucial for antioxidant defense and thyroid function.
Seed Aptitude
Chia
Ground Flax
Chia
- Chia seeds are a good source of plant-based protein, offering about 16.5 grams of protein per 100 grams.
- Vitamin B1 (Thiamin): Chia seeds are a good source of thiamin, important for energy production and nerve function.
- Vitamin B2 (Riboflavin): Chia seeds contain riboflavin, important for energy metabolism and cellular function.
- Vitamin B3 (Niacin): Chia seeds provide niacin, which helps convert food into energy and supports digestive health.
- Vitamin B9 (Folate): Chia seeds contain folate, important for DNA synthesis and repair.
- Vitamin A: Chia seeds contain small amounts of vitamin A, which supports vision, immune function, and skin health.
- Calcium: Chia seeds are rich in calcium, essential for bone and teeth health, providing about 631 mg per 100 grams.
- Iron: Chia seeds provide iron, crucial for the formation of hemoglobin and oxygen transport in the blood.
- Magnesium: Chia seeds contain magnesium, involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Phosphorus: Chia seeds provide phosphorus, important for bone health and energy production.
- Potassium: Chia seeds contain potassium, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Zinc: Chia seeds provide zinc, which supports immune function, wound healing, and DNA synthesis.
- Copper: Chia seeds are a good source of copper, important for iron metabolism and the formation of red blood cells.
- Manganese: Chia seeds are rich in manganese, important for bone development and antioxidant defense.
- Selenium: Chia seeds contain small amounts of selenium, crucial for antioxidant defense and thyroid function.
Hemp
Ground Flax
Chia
- Hemp seeds are an excellent source of plant-based protein, offering about 31.6 grams of protein per 100 grams.
- They are a complete protein source, meaning they contain all nine essential amino acids.
- Vitamin E: Hemp seeds provide about 0.8 milligrams of vitamin E per 100 grams, which acts as an antioxidant and helps protect cells from damage.
- Vitamin B1 (Thiamin): Important for energy production and nerve function.
- Vitamin B2 (Riboflavin): Important for energy metabolism and cellular function.
- Vitamin B3 (Niacin): Helps convert food into energy and supports digestive health.
- Vitamin B6: Important for brain development and function, and helps the body convert food into energy.
- Folate (Vitamin B9): Important for DNA synthesis and repair.
- Calcium: Hemp seeds provide about 70 mg of calcium per 100 grams, essential for bone and teeth health.
- Iron: Hemp seeds contain about 8.0 mg of iron per 100 grams, crucial for the formation of hemoglobin and oxygen transport in the blood.
- Magnesium: Hemp seeds are rich in magnesium, providing about 700 mg per 100 grams, involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Phosphorus: Hemp seeds provide about 1650 mg of phosphorus per 100 grams, important for bone health and energy production.
- Potassium: Hemp seeds contain about 1200 mg of potassium per 100 grams, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Zinc: Hemp seeds provide about 9.9 mg of zinc per 100 grams, which supports immune function, wound healing, and DNA synthesis.
- Copper: Hemp seeds are a good source of copper, important for iron metabolism and the formation of red blood cells.
- Manganese: Hemp seeds are rich in manganese, important for bone development and antioxidant defense.
Ground Flax
Ground Flax
Ground Flax
- Ground flax seeds are a good source of plant-based protein, offering about 18.3 grams of protein per 100 grams.
- Vitamin B1 (Thiamin): Ground flax seeds are a good source of thiamin, important for energy production and nerve function.
- Vitamin B6: Ground flax seeds contain vitamin B6, important for brain development and function, and helps the body convert food into energy.
- Folate (Vitamin B9): Ground flax seeds provide folate, important for DNA synthesis and repair.
- Vitamin B3 (Niacin): Ground flax seeds contain niacin, which helps convert food into energy and supports digestive health.
- Vitamin E: Ground flax seeds provide small amounts of vitamin E, which acts as an antioxidant and helps protect cells from damage.
- Calcium: Ground flax seeds provide about 255 mg of calcium per 100 grams, essential for bone and teeth health.
- Iron: Ground flax seeds contain about 5.7 mg of iron per 100 grams, crucial for the formation of hemoglobin and oxygen transport in the blood.
- Magnesium: Ground flax seeds are rich in magnesium, providing about 392 mg per 100 grams, involved in over 300 biochemical reactions in the body, including muscle and nerve function and bone health.
- Phosphorus: Ground flax seeds provide about 642 mg of phosphorus per 100 grams, important for bone health and energy production.
- Potassium: Ground flax seeds contain about 813 mg of potassium per 100 grams, which helps regulate blood pressure, fluid balance, and muscle contractions.
- Zinc: Ground flax seeds provide about 4.3 mg of zinc per 100 grams, which supports immune function, wound healing, and DNA synthesis.
- Copper: Ground flax seeds are a good source of copper, important for iron metabolism and the formation of red blood cells.
- Manganese: Ground flax seeds are rich in manganese, important for bone development and antioxidant defense.
- Selenium: Ground flax seeds contain small amounts of selenium, crucial for antioxidant defense and thyroid function.