Your reference guide for optimal nutrition and wellness
💪Proteins
🌱Lentils
Iron, folate — boosts energy, heart health
🌿Chickpeas
Fiber, manganese — supports digestion, bones
⚫Black beans
Protein, magnesium — aids muscles, heart
🌾Quinoa
Complete protein, iron — supports metabolism
🥛Tofu
Calcium, iron — bone health, energy
🦠Tempeh
Probiotics, iron — gut health, oxygen flow
🌿Hemp seeds
Omega-3, protein — brain function
🎃Pumpkin seeds
Zinc, magnesium — immunity, sleep
🌰Almonds
Vitamin E, fiber — skin, digestion
⚫Chia seeds
Fiber, omega-3 — digestion, heart
🥜Peanuts
Niacin, folate — brain health
🟢Edamame
Protein, folate — cell function
🍖Seitan
Protein, iron — energy, muscle
🌻Sunflower seeds
Vitamin E — antioxidant boost
🟢Pistachios
Vitamin B6 — nerve function
🌰Walnuts
Omega-3 — brain support
⚪Navy beans
Fiber, protein — gut health
🟤Pinto beans
Manganese — metabolism
🟢Green peas
Vitamin K — bone strength
🌰Cashews
Iron, magnesium — energy
🌀Spirulina
B vitamins, iron — detox support
🟡Nutritional yeast
B12, protein — energy, immune
🌿Flax seeds
Lignans, omega-3 — hormone balance
🌾Oats
Iron, B vitamins — energy
🌾Amaranth
Protein, manganese — bones
🌾Barley
Selenium — thyroid health
🌰Hazelnuts
Vitamin E — antioxidant
🌰Brazil nuts
Selenium — anti-inflammatory
🌰Macadamia nuts
Monounsaturated fats — heart health
🌰Pecans
Antioxidants — inflammation control
🌾Carbs
🍠Sweet potatoes
Beta-carotene — vision, immunity
🍚Brown rice
Magnesium — heart, nerves
🌾Quinoa
Iron, fiber — digestion, energy
🌾Oats
Beta-glucan — cholesterol control
🌾Buckwheat
Rutin, fiber — circulation
🌾Barley
Selenium — antioxidant support
🌾Millet
Phosphorus — energy metabolism
🌾Amaranth
Protein, iron — metabolism
🍌Bananas
Potassium — muscle recovery
🌴Dates
Natural sugar — quick energy
🍎Apples
Fiber, vitamin C — gut and skin
✨Berries
Antioxidants — cell protection
🥕Carrots
Vitamin A — eye health
🟣Beets
Nitrates — blood flow
🌽Corn
Vitamin B1 — energy metabolism
✨Peas
Fiber, protein — satiety
🎃Pumpkin
Vitamin A — immune boost
✨Turnips
Vitamin C — immunity
✨Parsnips
Folate — cell growth
✨Butternut squash
Potassium — fluid balance
✨Plantains
Fiber, B6 — digestion, nerves
✨Rutabaga
Vitamin C — immune support
🥭Mango
Vitamin A & C — skin & immunity
🍍Pineapple
Bromelain — digestion
✨Cantaloupe
Beta-carotene — skin health
🍇Grapes
Resveratrol — heart health
✨Kiwifruit
Vitamin C — antioxidant
✨Figs
Calcium, fiber — bone support
✨Apricots
Vitamin A — eye protection
✨Pears
Fiber — digestive health
🥑Healthy Fats
🥑Avocados
Potassium, MUFAs — heart, blood pressure
🫒Olives
Polyphenols — anti-inflammatory
🌰Almonds
Vitamin E — skin, heart
🌰Walnuts
Omega-3 — brain function
⚫Chia seeds
ALA — heart and brain
🌿Flax seeds
Lignans — hormone balance
🌿Hemp seeds
Omega-6, protein — metabolism
🎃Pumpkin seeds
Zinc, healthy fat — immunity
🌻Sunflower seeds
Vitamin E — cell protection
🌰Pecans
Antioxidants — inflammation
🌰Macadamia nuts
Good fats — heart support
🌰Brazil nuts
Selenium — thyroid health
🌰Hazelnuts
Folate, E — cell function
🌲Pine nuts
Iron, magnesium — energy
🌱Sesame seeds
Calcium, iron — bone support
🥥Coconut (unsweetened)
MCTs — quick energy
🫙Tahini
Calcium — bone strength
🌰Cashews
Healthy fat — brain support
🌰Almond butter
Vitamin E — antioxidant
🫒Olive oil
MUFAs — cholesterol balance
🥑Avocado oil
Vitamin E — skin health
✨Pumpkin seed oil
Zinc — immune support
✨Hemp oil
Omega-3, 6 — anti-inflammatory
✨Flaxseed oil
ALA — brain health
✨Walnut oil
Omega-3 — cognitive function
✨Seaweed
Iodine, omega-3 — thyroid, brain
🍫Cacao nibs
Magnesium — mood booster
🍫Dark chocolate (85%)
Antioxidants — heart health
🟢Edamame
Protein, healthy fats — satiety
🍎Fruits
🫐Blueberries
Antioxidants — brain support
🍓Strawberries
Vitamin C — immunity
🍓Raspberries
Fiber — digestion
🫐Blackberries
Manganese — metabolism
🍌Bananas
Potassium — heart, energy
🍎Apples
Fiber — blood sugar control
🍊Oranges
Vitamin C — immune boost
🍍Pineapple
Bromelain — digestion
🥭Mango
Beta-carotene — skin, vision
🥝Kiwi
Vitamin K, C — healing, bones
🍉Watermelon
Hydration — skin, kidneys
✨Cantaloupe
Beta-carotene — immune
🍊Grapefruit
Lycopene — heart health
🥭Papaya
Enzymes — digestion
🍇Grapes
Resveratrol — anti-aging
🍒Cherries
Melatonin — sleep aid
✨Peaches
Vitamin A — eye health
✨Plums
Fiber — gut health
✨Apricots
Vitamin A, iron — blood, vision
✨Figs
Calcium, potassium — bones
🌴Dates
Iron — energy boost
✨Pears
Fiber — cholesterol control
🔴Pomegranate
Polyphenols — antioxidant
🔴Cranberries
Proanthocyanidins — UTI prevention
✨Guava
Vitamin C — skin health
✨Dragon fruit
Antioxidants — anti-inflammatory
✨Lychee
Copper, C — skin & bones
✨Passion fruit
Vitamin A, fiber — vision, digestion
✨Starfruit
Vitamin C — immunity
✨Tangerine
Vitamin C — antioxidant
🥬Detoxifying Vegetables
🥦Broccoli
Vitamin C, K — immune, bones
🥬Kale
Vitamin A, C, K — detox, immunity
🍃Spinach
Iron, folate — blood health
🌈Swiss chard
Magnesium — muscles, nerves
🟣Beets
Nitrates — detox support
🥕Carrots
Beta-carotene — vision
💮Cauliflower
Choline — brain function
🥬Cabbage
Sulforaphane — anti-cancer
🥬Brussels sprouts
Fiber, K — digestion, bones
✨Collard greens
Calcium — bone strength
🌱Asparagus
Folate — cell growth
🟢Artichokes
Fiber, magnesium — liver health
🌼Dandelion greens
Bitters — liver cleanser
🌿Arugula
Nitrates — circulation
✨Bok choy
Calcium, C — antioxidant
✨Zucchini
Vitamin C — anti-inflammatory
🥒Cucumber
Hydration — skin
🌿Celery
Phthalides — blood pressure
✨Radish
Vitamin C — detox
✨Fennel
Anethole — digestion
✨Turnip greens
Vitamin A — vision
✨Mustard greens
Glucosinolates — detox enzymes
✨Seaweed
Iodine — thyroid function
✨Leeks
Allicin — antibacterial
🧅Onions
Quercetin — heart health
🧄Garlic
Allicin — immune boost
✨Okra
Mucilage — gut repair
✨Parsley
Vitamin K — bones
✨Endive
Fiber, A — digestion
✨Watercress
Vitamin K — bone health
✨Nutrients & Health Benefits
✨ALA (Alpha-Lipoic Acid)
A powerful antioxidant that supports energy production and helps reduce inflammation.
✨Allicin
Found in garlic, it boosts immunity and has natural antibacterial and antiviral properties.
✨Anethole
A compound in fennel and anise that may reduce inflammation and support digestive health.
✨Antioxidants
Protect cells from damage by neutralizing harmful free radicals and slowing aging.
✨Beta-Carotene
A precursor to vitamin A that supports eye health and boosts immune function.
✨Bromelain
An enzyme from pineapple that aids digestion and reduces inflammation and swelling.
✨Choline
Supports brain development, memory, and healthy liver function.
✨Fiber
Promotes healthy digestion, lowers cholesterol, and helps control blood sugar.
✨Folate (Vitamin B9)
Vital for cell growth and DNA repair, especially important during pregnancy.
✨Glucosinolates
Compounds in cruciferous vegetables that support detoxification and may reduce cancer risk.
✨Iodine
Essential for thyroid hormone production and maintaining a healthy metabolism.
✨Iron
Crucial for producing red blood cells and preventing fatigue from anemia.
✨Lignans
Plant compounds that may support hormone balance and reduce the risk of certain cancers.
✨Magnesium
Supports muscle and nerve function, heart rhythm, and bone strength.
✨MCTs (Medium-Chain Triglycerides)
Provide quick energy and may support weight management and brain health.
✨Melatonin
A natural hormone that regulates sleep-wake cycles and supports restful sleep.
✨Mucilage
A plant fiber that soothes the digestive tract and supports gut health.
✨MUFAs (Monounsaturated Fatty Acids)
Heart-healthy fats that help lower bad cholesterol and reduce inflammation.
✨Niacin (Vitamin B3)
Supports energy metabolism and helps maintain healthy skin, nerves, and digestion.
✨Nitrates
Naturally found in vegetables, they help improve blood flow and support heart health.
✨Omega-3
Essential fatty acids that reduce inflammation and support heart and brain health.
✨Omega-6
Fatty acids that support skin health, brain function, and hormone production (in balance).
✨Phosphorus
Works with calcium to build strong bones and teeth, and supports energy production.
✨Phthalides
Plant compounds in celery that may help lower blood pressure and improve circulation.
✨Polyphenols
Potent antioxidants that support heart health and protect against chronic disease.
✨Potassium
Helps regulate blood pressure, fluid balance, and muscle contractions.
✨Probiotics
Live beneficial bacteria that support gut health, immunity, and digestion.
✨Quercetin
A plant flavonoid with anti-inflammatory and antihistamine effects.
✨Resveratrol
An antioxidant found in red grapes that supports heart health and cellular longevity.
✨Rutin
A bioflavonoid that strengthens blood vessels and reduces inflammation.
✨Selenium
A trace mineral that boosts antioxidant defenses and supports thyroid health.
✨Rhodiola Rosea
Adaptogenic herb for stress, may improve mental performance.
✨Holy Basil (Tulsi)
Adaptogenic stress relief, supports respiratory health.
✨Reishi Mushroom
Supports immune function, may improve sleep quality.