Know Your Food

Apples may seem simple, but they’re packed with powerful nutrients. They offer a good dose of vitamin C, which supports your immune system, skin health, and antioxidant protection. You’ll also find vitamin A in the form of beta-carotene for healthy vision and immunity, along with vitamin K for blood clotting and bone strength. Apples contain small amounts of B vitamins—like B1, B2, B6, and folate—that help convert food into energy, support brain and red blood cell function, and promote healthy cell growth. On the mineral side, apples provide potassium to regulate blood pressure and support heart health, as well as trace amounts of calcium, magnesium, phosphorus, iron, zinc, manganese, copper, selenium, and sodium, all of which play essential roles in everything from bone formation to immune function. 

Don’t let their size fool you—blueberries are loaded with nutrients that pack a serious health punch. They’re an excellent source of vitamin C, which supports immune function, skin repair, and antioxidant protection. They also offer a healthy dose of vitamin K, essential for blood clotting and bone strength, along with a bit of vitamin A for vision, skin health, and immune support. Blueberries contain small amounts of B vitamins, including folate, which plays a vital role in DNA repair and cell growth. A standout mineral in blueberries is manganese, important for energy metabolism, bone development, and antioxidant defense. You’ll also find trace amounts of iron, magnesium, phosphorus, potassium, and calcium. But what really makes blueberries special is their rich content of anthocyanins—powerful plant compounds that give them their deep blue color and help protect your body from oxidative stress and inflammation. 

Cherries are more than just a sweet summertime treat—they’re packed with nutrients that support whole-body wellness. Rich in vitamin C, cherries help boost immune function, protect your skin, and fight free radicals. They also contain significant amounts of vitamin A (as beta-carotene) to support vision and immunity, along with vitamin K for bone health and proper blood clotting. Cherries provide small amounts of B vitamins, including folate, essential for DNA synthesis and cellular repair. They're also a great source of potassium, which helps regulate blood pressure, fluid balance, and muscle function. In addition, cherries contain smaller amounts of calcium, iron, magnesium, and phosphorus. What truly sets them apart is their powerful antioxidant profile—anthocyanins give cherries their vibrant red hue and help reduce inflammation, while compounds like quercetin, kaempferol, and melatonin further support oxidative balance, heart health, and even sleep. Plus, with a solid dose of dietary fiber, cherries can aid digestion and help maintain healthy cholesterol levels.

Dates are nature’s candy—but they’re also a powerhouse of nutrients and antioxidants. They’re a solid source of vitamin B6, which supports brain health and helps the body convert food into energy. Dates also provide small amounts of vitamin K for bone strength and blood clotting, and vitamin A to support vision, immune function, and healthy skin. Rich in potassium, dates help regulate blood pressure, muscle contractions, and fluid balance. They also contain magnesium, essential for muscle and nerve function, and copper, which aids in iron metabolism and red blood cell formation. Manganese supports bone development and antioxidant protection, while iron plays a critical role in oxygen transport. You’ll also find trace amounts of calcium to support bone and dental health. What really sets dates apart is their high concentration of antioxidants—including flavonoids, carotenoids, and phenolic acids—which help protect the body from oxidative stress, inflammation, and cellular damage.

European pears are a sweet, juicy way to nourish your body with key vitamins, minerals, and antioxidants. They provide a moderate amount of vitamin K, essential for proper blood clotting and strong bones, along with small amounts of vitamin A, which supports healthy vision, immunity, and skin. Pears also contain several B vitamins, including folate, which is important for DNA synthesis and cell repair. High in potassium, pears help regulate blood pressure and support muscle and fluid balance. They offer smaller amounts of calcium, magnesium, and iron—all of which play vital roles in bone health, oxygen transport, and nerve function. In addition, pears are rich in plant-based antioxidants, including flavonoids and phenolic acids, which help combat oxidative stress and reduce inflammation throughout the body.

Figs are a naturally sweet, fiber-rich fruit loaded with essential nutrients and protective plant compounds. They provide a good source of vitamin B6, which supports brain function and helps convert food into energy. Figs also contain small amounts of vitamin K, vitamin A, and folate, contributing to blood clotting, immune health, and DNA repair. They’re rich in potassium, which helps regulate blood pressure and maintain healthy muscle and nerve function, and provide modest amounts of calcium, magnesium, and iron—all key for bone strength, energy production, and oxygen transport. Beyond vitamins and minerals, figs are packed with polyphenols and flavonoids, powerful antioxidants that help fight oxidative stress, support heart health, and reduce inflammation. 

Asparagus is a vibrant green veggie that delivers a surprising amount of nutrition in every spear. It provides about 2.2 grams of protein per 100 grams, along with an impressive array of essential vitamins and minerals. It’s an excellent source of vitamin K for bone health and blood clotting, and offers a good dose of vitamin C to support immunity and skin repair. Rich in beta-carotene, asparagus helps the body produce vitamin A, which supports vision, immune function, and healthy skin. It’s also a standout source of folate (vitamin B9)—critical for DNA repair and especially important during pregnancy. You’ll also find vitamin E, a powerful antioxidant that protects cells from damage. Mineral-wise, asparagus offers potassium to regulate blood pressure, phosphorus for bone health and energy production, and smaller amounts of calcium, magnesium, and iron, all vital for strong bones, nerve function, and red blood cell production. As a bonus, asparagus is rich in antioxidants like glutathione, flavonoids, and polyphenols, which help fight oxidative stress and support overall cellular health. 

Green peas may be small, but they’re a mighty source of plant-based nutrition—especially protein, offering about 5.4 grams per 100 grams. They’re an excellent source of vitamin C, which supports immune health, skin repair, and antioxidant protection, and a great provider of vitamin K, crucial for blood clotting and bone strength. With beta-carotene that the body converts into vitamin A, green peas also support vision, immunity, and healthy skin. They're rich in folate (vitamin B9)—especially important during pregnancy—and contain other key B vitamins like vitamin B6 and thiamin (B1), which help with energy production, brain function, and nerve health. On the mineral side, green peas offer potassium for heart and muscle health, magnesium and phosphorus for bone strength and energy metabolism, iron for red blood cell production, and zinc for immune support and healing. Beyond the basics, green peas are loaded with antioxidants including flavonoids, carotenoids, phenolic acids, and polyphenols, which help fight inflammation and protect cells from damage. 

Carrots are well-known for their eye health benefits—and for good reason. They’re exceptionally rich in beta-carotene, which the body converts into vitamin A—essential for vision, immune support, and healthy skin. Just 100 grams of carrots delivers over 100% of your daily vitamin A needs. Carrots also provide vitamin K to support bone strength and blood clotting, along with vitamin C for immune defense and antioxidant protection. They contain vitamin B6 to support brain function and energy metabolism, as well as smaller amounts of thiamin, niacin, and folate. On the mineral side, carrots are a good source of potassium, which helps maintain healthy blood pressure and muscle function. They also contain calcium, magnesium, phosphorus, and iron, all essential for bone health, energy production, and oxygen transport. Rich in antioxidants like beta-carotene, lutein, and zeaxanthin, carrots help protect your cells from oxidative stress and support long-term eye and skin health.

 Bell peppers are crisp, colorful, and bursting with nutrients—especially vitamin C, with red bell peppers offering more than 100% of the daily recommended intake in just 100 grams. They’re also a great source of vitamin A, particularly in their red variety, supporting vision, immune health, and glowing skin. Bell peppers provide vitamin B6 for brain function and energy metabolism, as well as folate (vitamin B9) to support DNA synthesis and cell repair. They also contain vitamin E, an antioxidant that protects cells, and vitamin K for blood clotting and bone strength. On the mineral side, bell peppers are a good source of potassium, which helps regulate blood pressure and muscle contractions, along with smaller amounts of magnesium, iron, calcium, and phosphorus to support bone health, oxygen transport, and overall cellular function. Rich in powerful antioxidants like beta-carotene, lutein, zeaxanthin, and quercetin, bell peppers help fight oxidative stress, reduce inflammation, and support long-term eye and heart health.

Edamame is a plant-based powerhouse, especially when it comes to protein—providing about 11.9 grams per 100 grams, making it an excellent option for vegetarians and vegans. It’s a strong source of vitamin K to support bone health and blood clotting, and it’s rich in folate (vitamin B9), which is crucial for DNA repair and especially important during pregnancy. Edamame also contains vitamin C for immune support and antioxidant protection, vitamin A for healthy vision and skin, and vitamin E, which helps defend cells from oxidative stress. You’ll also find a variety of B vitamins, including thiamin, riboflavin, niacin, and vitamin B6, all essential for energy metabolism and brain function. On the mineral side, edamame provides potassium, magnesium, iron, calcium, phosphorus, and zinc—supporting everything from muscle and nerve health to red blood cell production and immune defense. Edamame is also rich in antioxidants, especially isoflavones—phytoestrogens that may offer protective benefits for heart health, bone density, and hormonal balance. 

Fingerling potatoes are more than just a rustic side dish—they’re a nutrient-dense source of plant-based fuel. They offer about 2.1 grams of protein per 100 grams, along with a variety of essential vitamins and minerals. They’re a good source of vitamin C, supporting immune function, skin health, and antioxidant protection, and they provide vitamin B6 and niacin (B3), both of which aid in brain function, energy metabolism, and digestive health. Fingerling potatoes also contain folate (vitamin B9) for DNA repair and small amounts of vitamin A, supporting vision and immune health. On the mineral side, they shine with potassium, which helps regulate blood pressure and muscle contractions, as well as magnesium, iron, phosphorus, calcium, and zinc—each playing key roles in bone strength, oxygen transport, and immune defense. Especially in colorful varieties, fingerling potatoes are rich in antioxidants like phenolic acids, carotenoids, and anthocyanins, which help protect the body from oxidative stress and chronic inflammation. 

Amaranth is a powerhouse grain that's naturally gluten-free and packed with plant-based protein—offering about 13.6 grams per 100 grams. Unlike many other grains, it contains all nine essential amino acids, making it a rare complete protein source. It also provides vitamin E, a key antioxidant that protects cells from damage, and small amounts of vitamin C to support immune function and combat oxidative stress. Amaranth is rich in B vitamins, including folate (B9) for DNA synthesis, riboflavin (B2) and niacin (B3) for energy metabolism and digestive support, and vitamin B6 for brain health and energy production. On the mineral front, amaranth delivers calcium for strong bones, iron for red blood cell production, magnesium for muscle and nerve function, phosphorus for energy and bone health, potassium for heart and fluid balance, zinc for immune defense and wound healing, and manganese, which plays a vital role in bone development and antioxidant defense. This tiny grain brings big nutritional benefits, making it a standout in any plant-based diet. 

Barley is a hearty, versatile grain that delivers an impressive 12.5 grams of plant-based protein per 100 grams, making it a great addition to any whole-food, fiber-rich diet. It’s a solid source of B vitamins, including thiamin (B1) for energy and nerve function, niacin (B3) for digestive health and metabolism, vitamin B6 for brain function and energy production, and folate (B9) for DNA synthesis and cell repair. Barley also provides small amounts of vitamin E, an antioxidant that protects cells, and vitamin K, which supports bone health and blood clotting. In terms of minerals, barley shines with manganese for bone development and antioxidant defense, and selenium for immune support and cellular protection. It also offers phosphorus, magnesium, iron, zinc, and potassium—key players in energy metabolism, red blood cell formation, and heart and muscle function. Though it contains just small amounts, calcium in barley still contributes to bone and dental health. Altogether, barley is a nutrient-dense grain that supports energy, immunity, and whole-body wellness.

Corn is more than a classic comfort food—it's a nourishing whole grain with a solid nutritional profile. It provides about 3.3 grams of protein per 100 grams and contains a broad spectrum of essential vitamins and minerals. Corn offers small amounts of vitamin A to support vision, immunity, and skin health, as well as vitamin C for immune defense and antioxidant protection. It also contains vitamin E, a powerful antioxidant that helps protect cells from damage. Among the B vitamins, corn provides pantothenic acid (B5) for energy production and hormone synthesis, vitamin B6 for brain health and metabolism, thiamin (B1) for nerve function, and folate (B9) to support DNA synthesis and repair. On the mineral side, corn is a good source of potassium, which helps regulate fluid balance and blood pressure, along with magnesium, phosphorus, iron, zinc, and manganese—each playing key roles in bone health, red blood cell formation, energy metabolism, and antioxidant defense. Versatile and naturally sweet, corn is a nourishing staple that supports your body from the inside out. 

Farro is an ancient whole grain with a hearty texture and a strong nutritional profile. It provides about 5 grams of plant-based protein per 100 grams, making it a valuable addition to vegetarian and plant-forward diets. Farro is rich in niacin (vitamin B3), which supports digestion and energy metabolism, along with thiamin (B1) and vitamin B6 to aid in brain function and converting food into usable energy. It contains small amounts of vitamin E, a powerful antioxidant that protects cells from oxidative stress. As a mineral-rich grain, farro offers iron for red blood cell production, magnesium for muscle and nerve support, zinc for immune function and wound healing, and phosphorus for bone strength and energy production. It also provides copper, which supports iron metabolism, potassium for heart and fluid balance, manganese for antioxidant defense and bone development, and calcium to support bone and dental health. Nutty and satisfying, farro is both a flavorful and functional staple in whole-food nutrition.

Oats are a nutrient-dense whole grain and a fantastic source of plant-based protein, offering about 16.9 grams per 100 grams—one of the highest among grains. They’re rich in thiamin (vitamin B1), which supports energy metabolism and nerve function, and contain pantothenic acid (B5) and vitamin B6 to help convert food into energy and support brain health. Oats also provide folate (B9) for DNA synthesis and cellular repair. Though in smaller amounts, vitamin E and vitamin K contribute antioxidant protection and support bone health. Oats are especially rich in manganese, which aids in bone development and antioxidant defense, along with phosphorus, magnesium, and potassium—all essential for muscle, nerve, and cardiovascular health. They also offer iron and copper for oxygen transport and red blood cell production, zinc for immune support and healing, and small amounts of calcium to strengthen bones and teeth. Versatile, filling, and deeply nourishing, oats are a staple in whole-food nutrition that deliver on both taste and function. 

Quinoa is a nutrient-dense seed often enjoyed like a grain—and it shines as a complete plant-based protein, providing about 4.1 grams per 100 grams and all nine essential amino acids your body needs. It’s a great source of thiamin (B1) for energy and nerve function, and provides riboflavin (B2) and vitamin B6, which support metabolism, brain health, and energy conversion. Quinoa is also rich in folate (B9), essential for DNA synthesis and cell repair. It contains small amounts of vitamin E, offering antioxidant support and cellular protection. Mineral-wise, quinoa delivers manganese, phosphorus, magnesium, and potassium—all critical for bone health, energy production, and muscle and nerve function. It also supplies iron for oxygen transport, zinc for immune function and healing, and copper to support iron metabolism and red blood cell formation. Though it contains less, calcium in quinoa still contributes to strong bones and teeth. Mild, fluffy, and incredibly versatile, quinoa is a staple that brings both nourishment and balance to the plate. 

Almonds are a powerhouse snack that delivers both crunch and deep nutritional value. They provide about 21.2 grams of plant-based protein per 100 grams, making them one of the highest-protein nuts available. Almonds are an excellent source of vitamin E, offering around 25.6 milligrams per 100 grams, which acts as a potent antioxidant to protect cells from damage. They also supply key B vitamins including riboflavin (B2) and niacin (B3) for energy metabolism and digestive health, vitamin B6 for brain function, and folate (B9) to support DNA synthesis and cell repair. Rich in essential minerals, almonds offer magnesium, phosphorus, and calcium to support muscle, nerve, and bone health, while iron aids in oxygen transport and potassium helps regulate blood pressure and fluid balance. Almonds also provide zinc for immune support, copper for red blood cell formation, and manganese for bone development and antioxidant defense. Versatile and satisfying, almonds are a nutrient-packed staple that supports everything from heart health to energy production.

Brazil nuts are a nutrient-dense superfood, especially prized for their exceptionally high selenium content—offering about 1917 micrograms per 100 grams, far exceeding the daily requirement and playing a key role in antioxidant defense, thyroid function, and immune support. They also provide around 14.3 grams of plant-based protein per 100 grams, making them a satisfying and functional option in plant-forward diets. Brazil nuts are a great source of vitamin E, helping protect cells from oxidative stress, and are rich in thiamin (B1), vitamin B6, and folate (B9)—all important for energy metabolism, brain health, and DNA repair. Mineral-wise, Brazil nuts deliver magnesium, phosphorus, and potassium to support bone health, muscle function, and blood pressure regulation. They also provide iron for red blood cell formation, zinc for immune function and wound healing, copper to assist with iron metabolism, and manganese to support bone development and antioxidant activity. With just a few Brazil nuts a day, you get a big nutritional impact. 

Cashews are a creamy, satisfying nut that delivers both flavor and function. With about 18.2 grams of plant-based protein per 100 grams, they’re a strong source of fuel for plant-forward diets. Cashews are rich in thiamin (B1) and vitamin B6, both important for energy production and brain health, and they provide folate (B9) and pantothenic acid (B5) to support DNA repair, metabolism, and hormone balance. They also offer vitamin K for bone strength and blood clotting, and small amounts of vitamin E, which acts as an antioxidant. Cashews are loaded with essential minerals like magnesium, phosphorus, and potassium, supporting everything from muscle function to cardiovascular health. They contain iron for oxygen transport, zinc for immune defense and healing, and are a great source of copper, which aids in red blood cell formation. Manganese supports antioxidant activity and bone development, while selenium, present in small amounts, contributes to thyroid function and cellular protection. Cashews are more than a tasty snack—they’re a nutrient-rich powerhouse. 

Macadamia nuts are rich, buttery, and surprisingly nutrient-dense. While they offer a moderate amount of protein—about 7.9 grams per 100 grams—they shine with a broad spectrum of vitamins and minerals. Macadamias are an excellent source of thiamin (B1) for energy and nerve function, and also contain riboflavin (B2), niacin (B3), and vitamin B6, which support metabolism, brain health, and cellular energy. They provide vitamin E, a powerful antioxidant that protects cells from oxidative damage. On the mineral side, macadamias are especially rich in manganese, which supports bone development and antioxidant defense. They also contain magnesium, phosphorus, potassium, and iron, helping regulate muscle and nerve function, oxygen transport, and cardiovascular health. You'll also find zinc for immune function and healing, copper for red blood cell formation, calcium for bone strength, and small amounts of selenium, supporting thyroid health and antioxidant activity. More than just a decadent snack, macadamia nuts are a nourishing addition to a balanced diet. 

Pistachios are a crunchy, flavorful nut that packs a serious nutritional punch. They offer about 20 grams of plant-based protein per 100 grams, making them one of the top protein sources among nuts. Rich in thiamin (B1) and vitamin B6, pistachios support energy metabolism, nerve health, and brain function. They also provide vitamin E for antioxidant protection, vitamin K for bone health and blood clotting, and folate (B9) to assist with DNA synthesis and cell repair. You’ll also find niacin (B3) and pantothenic acid (B5), both crucial for converting food into energy and supporting overall metabolism. On the mineral side, pistachios deliver magnesium, phosphorus, and potassium to aid in muscle function, bone health, and fluid balance. They also contain iron for red blood cell formation, zinc for immune support, copper for iron metabolism and energy production, and are rich in manganese for antioxidant defense and bone development. Small amounts of selenium add additional support for thyroid function and oxidative protection. With their vibrant color, satisfying texture, and deep nutrient content, pistachios are a smart and delicious way to fuel your body. 

Walnuts are a brain-shaped nutritional gem known for their rich flavor and impressive health benefits. They provide about 15.2 grams of plant-based protein per 100 grams, along with a wide range of essential vitamins and minerals. Walnuts contain thiamin (B1), vitamin B6, niacin (B3), pantothenic acid (B5), and folate (B9)—all crucial for energy production, brain function, and DNA synthesis. Though modest in amount, vitamin E in walnuts offers antioxidant support to protect cells from damage. Mineral-wise, walnuts are a strong source of magnesium, phosphorus, and potassium, supporting bone strength, muscle function, and cardiovascular health. They also provide iron for oxygen transport, zinc for immune function and healing, and copper for red blood cell formation. Manganese is particularly abundant in walnuts, aiding in antioxidant defense and bone development, while small amounts of selenium support thyroid function and cellular protection. Whether sprinkled on salads or blended into smoothies, walnuts are a nourishing addition to any whole-food diet.

Chia seeds may be tiny, but they’re a nutritional powerhouse packed with plant-based benefits. Offering about 16.5 grams of protein per 100 grams, they’re also a rare complete protein, containing all nine essential amino acids. Chia seeds are an excellent source of fiber, helping to support digestion, balance blood sugar, and promote satiety. They’re rich in omega-3 fatty acids (ALA), which support heart health and reduce inflammation. In terms of vitamins, chia seeds contain thiamin (B1) and niacin (B3) for energy production and brain support, along with folate (B9) to aid in DNA synthesis and cellular repair. They also offer small amounts of vitamin E, which acts as an antioxidant. On the mineral side, chia seeds shine with magnesium, phosphorus, calcium, and potassium, contributing to strong bones, muscle function, and fluid balance. Additionally, they contain iron, zinc, copper, manganese, and trace amounts of selenium, all supporting immunity, oxygen transport, and cellular protection. Versatile and easy to incorporate into meals, chia seeds are a true example of small but mighty nutrition.

Hemp seeds are soft, nutty-tasting seeds that deliver an impressive balance of plant-based protein, healthy fats, and essential nutrients. Offering about 31.6 grams of protein per 100 grams, they are a complete protein, containing all nine essential amino acids—making them an exceptional option for plant-based diets. Hemp seeds are rich in omega-3 and omega-6 fatty acids, particularly in an ideal ratio that supports heart health, brain function, and inflammation balance. On the vitamin front, they contain thiamin (B1), niacin (B3), vitamin B6, and folate (B9) to support energy metabolism, nervous system function, and DNA synthesis. Hemp seeds also provide vitamin E, an antioxidant that helps protect cells from oxidative stress. Mineral-wise, they are loaded with magnesium, phosphorus, iron, zinc, potassium, manganese, and copper, all supporting bone health, immunity, oxygen transport, and cellular function. Easy to add to smoothies, salads, or baked goods, hemp seeds are a nutrient-rich staple with a mild flavor and major health benefits. are a complete protein source, meaning they contain all nine essential amino acids.

Ground flax seeds are tiny nutritional powerhouses packed with plant-based protein, delivering about 18.3 grams per 100 grams. They’re an excellent source of omega-3 fatty acids (ALA), which support heart health and reduce inflammation, and they provide a wide array of essential vitamins and minerals. Flax seeds are rich in thiamin (B1), vitamin B6, niacin (B3), and folate (B9)—all important for energy production, brain health, and DNA synthesis. They also offer small amounts of vitamin E, a key antioxidant. Mineral-wise, flax seeds shine with high amounts of magnesium (392 mg), phosphorus (642 mg), and potassium (813 mg)—all vital for bone health, nerve function, and cardiovascular balance. They’re also a great source of calcium, iron, zinc, copper, and manganese, contributing to red blood cell formation, immune support, and antioxidant defense. Trace amounts of selenium add extra protection for thyroid health and cellular integrity. Best consumed ground for optimal absorption, flax seeds are a versatile, fiber-rich addition to smoothies, oatmeal, baked goods, and more.