Fruits & Vegetables A–Z – Nature’s Vitamin Sources
At Nutasolve, we focus on vitamins, minerals, and nutrients — because they are the building blocks of health. Most people think of these nutrients only as pills or supplements, but in reality, their best and most natural source is food itself.
That’s why we created this section: to show you how everyday fruits and vegetables deliver the same vitamins, minerals, and antioxidants we discuss throughout the site.
That’s why we created this section: to show you how everyday fruits and vegetables deliver the same vitamins, minerals, and antioxidants we discuss throughout the site.
Here you’ll discover, A to Z, the hidden power of plants:
- Which vitamins and nutrients each fruit or vegetable is rich in
- How they work inside the body (energy, immunity, skin, digestion, heart)
- Practical tips on how to enjoy them for maximum benefit
This way, you’ll see the full picture: supplements can help when needed, but the real foundation of health comes from a colorful, nutrient-rich plate.
Note: This guide is for educational purposes only and not a substitute for medical consultation. For personal guidance, please consult a healthcare professional.
Apple – The Everyday Healer
Why it matters: Apples are simple, widely available, yet full of nutrients that support heart health, digestion, and immunity.
Key nutrients:
- Vitamins: Vitamin C, Vitamin A (small amounts), Vitamin K, Vitamin E, B1 (thiamine), B2 (riboflavin), B6, folate
- Minerals: Potassium, Magnesium, Calcium, Iron, Manganese, Copper
- Compounds: Polyphenols (quercetin, catechins), pectin (soluble fiber)
How it works: Fiber supports gut health and blood sugar balance, Vitamin C boosts immunity, while antioxidants like quercetin protect cells and the heart.
Where it’s found: Eaten raw, juiced, baked, or as applesauce.
Helpful for: Digestion, heart health, weight management, immune support.
Apricot – The Skin & Eye Protector
Why it matters: Apricots are rich in carotenoids that protect skin and vision.
Key nutrients:
- Vitamins: Vitamin A (as beta-carotene), Vitamin C, Vitamin E, Vitamin K, B3 (niacin), B5 (pantothenic acid), B6
- Minerals: Potassium, Phosphorus, Iron, Manganese, Copper
- Compounds: Beta-carotene, lutein, zeaxanthin
How it works: Carotenoids convert to Vitamin A, supporting eye health, while Vitamin C and E protect skin from oxidative stress.
Where it’s found: Fresh or dried apricots, jams, snacks.
Helpful for: Eye health, skin glow, immunity.
Avocado – The Heart-Friendly Fat
Why it matters: Avocados provide healthy fats and a wide nutrient spectrum.
Key nutrients:
- Vitamins: Vitamin K, Vitamin E, Vitamin C, Vitamin B5, B6, folate
- Minerals: Potassium (more than bananas), Magnesium, Copper, Iron, Zinc
- Compounds: Monounsaturated fatty acids, lutein, beta-sitosterol
How it works: Healthy fats reduce cholesterol, potassium regulates blood pressure, lutein supports eye and skin health.
Where it’s found: Fresh avocado, guacamole, avocado oil.
Helpful for: Heart health, skin elasticity, brain support.
Artichoke – The Liver & Gut Vegetable
Why it matters: Artichokes are nutrient-dense vegetables that support liver health and digestion.
Key nutrients:
- Vitamins: Vitamin C, Vitamin K, Vitamin A (trace), B-complex (B1, B2, B3, B5, B6, folate)
- Minerals: Magnesium, Phosphorus, Potassium, Calcium, Iron, Manganese, Zinc
- Compounds: Cynarin (supports bile flow), inulin (prebiotic fiber), polyphenols
How it works: Boosts liver detox, improves digestion, and lowers cholesterol with soluble fiber.
Where it’s found: Steamed whole artichokes, artichoke hearts, extracts.
Helpful for: Liver health, digestion, cholesterol balance.
Asparagus – The Detox Spear
Why it matters: Asparagus is a spring vegetable that supports detox, kidneys, and cell protection.
Key nutrients:
- Vitamins: Vitamin A, Vitamin C, Vitamin K, Vitamin E, B1, B2, B3, B6, folate
- Minerals: Potassium, Phosphorus, Iron, Calcium, Magnesium
- Compounds: Asparagine (amino acid, natural diuretic), glutathione (antioxidant)
How it works: Supports detoxification, boosts antioxidant defenses, and aids kidney function.
Where it’s found: Fresh asparagus spears, steamed, grilled, or roasted.
Helpful for: Detox, kidney health, immunity.
Almonds – The Vitamin E Nut
Why it matters: Almonds are one of the most nutrient-rich nuts, known for Vitamin E and healthy fats.
Key nutrients:
- Vitamins: Vitamin E (very high), Vitamin B2, B3, B5, B6, folate
- Minerals: Magnesium, Calcium, Potassium, Iron, Zinc, Copper, Manganese
- Compounds: Monounsaturated fats, polyphenols, fiber
How it works: Vitamin E protects cells from oxidative stress, magnesium supports energy and muscles, healthy fats improve heart health.
Where it’s found: Raw almonds, almond butter, almond milk, flours.
Helpful for: Skin health, heart health, energy, brain function.
Anise Seeds – The Digestive Spice
Why it matters: Anise seeds are aromatic seeds used for digestion and soothing the stomach.
Key nutrients:
- Vitamins: Vitamin C, small amounts of B-complex (B1, B2, B3, B6)
- Minerals: Iron, Calcium, Magnesium, Manganese, Potassium, Zinc
- Compounds: Anethole (essential oil), flavonoids, fiber
How it works: Relieves bloating, supports digestion, and helps with mild coughs and respiratory issues.
Where it’s found: Spice mixes, teas, baked goods, liqueurs.
Helpful for: Digestion, bloating, respiratory support.
Banana – The Energy Fruit
Why it matters: Bananas are the ultimate quick energy snack and muscle supporter.
Key nutrients:
- Vitamins: Vitamin C, Vitamin B6, B2 (riboflavin), B3 (niacin), folate
- Minerals: Potassium, Magnesium, Manganese, Copper
- Compounds: Resistant starch (in greener bananas), dopamine (antioxidant)
How it works: Potassium and magnesium support muscles and nerves, while natural sugars give quick energy without added fats.
Where it’s found: Fresh bananas, smoothies, dried banana chips.
Helpful for: Energy, muscle cramps, digestion.
Blackberry – The Artery Protector
Why it matters: Blackberries are antioxidant powerhouses for circulation and cell protection.
Key nutrients:
- Vitamins: Vitamin C, Vitamin K, Vitamin A (small), Vitamin E, B1, B2, B6, folate
- Minerals: Manganese, Potassium, Magnesium, Calcium, Iron
- Compounds: Anthocyanins, ellagic acid, tannins
How it works: Vitamin C and anthocyanins protect arteries and boost immunity, while manganese supports metabolism.
Where it’s found: Fresh berries, frozen, juices, jams.
Helpful for: Heart health, circulation, brain support.
Blueberry – The Brain Berry
Why it matters: Blueberries are linked to memory, brain health, and longevity.
Key nutrients:
- Vitamins: Vitamin C, Vitamin K, Vitamin A (trace), B6
- Minerals: Manganese, Copper, Iron, Potassium
- Compounds: Anthocyanins, flavonoids, resveratrol (trace)
How it works: Anthocyanins protect neurons, Vitamin K supports bone health, Vitamin C strengthens immunity.
Where it’s found: Fresh, frozen, smoothies, baked goods.
Helpful for: Brain function, memory, healthy aging.
Blackcurrant – The Vitamin C Bomb
Why it matters: Blackcurrants are among the richest Vitamin C sources.
Key nutrients:
- Vitamins: Vitamin C (4x orange), Vitamin A, Vitamin E, Vitamin K, B5, B6
- Minerals: Iron, Manganese, Copper, Potassium, Calcium
- Compounds: Anthocyanins, gamma-linolenic acid (GLA, in seed oil)
How it works: Boosts collagen, protects cells, strengthens immunity, and supports circulation.
Where it’s found: Fresh berries, juices, syrups.
Helpful for: Immunity, skin, circulation.
Beetroot – The Circulation Booster
Why it matters: Beets are famous for improving blood flow and stamina.
Key nutrients:
- Vitamins: Vitamin C, Vitamin A (trace), Vitamin K, B1, B2, B3, B6, folate
- Minerals: Potassium, Magnesium, Iron, Manganese, Phosphorus
- Compounds: Nitrates (convert to nitric oxide), betalains (antioxidants)
How it works: Nitrates relax blood vessels, improving circulation and exercise performance.
Where it’s found: Fresh beets, juices, pickled.
Helpful for: Circulation, energy, blood pressure.
Bell Pepper – The Vitamin C Champion
Why it matters: Bell peppers, especially red ones, are among the richest sources of Vitamin C.
Key nutrients:
- Vitamins: Vitamin C (very high), Vitamin A (as carotenoids), Vitamin K, Vitamin E, B6, folate
- Minerals: Potassium, Magnesium, Iron, Manganese
- Compounds: Capsanthin, carotenoids, flavonoids
How it works: Supports immunity, collagen formation, and eye health.
Where it’s found: Fresh peppers, salads, stir-fries, roasted.
Helpful for: Immunity, skin health, antioxidant defense.
Broccoli – The Detox Powerhouse
Why it matters: Broccoli is a cruciferous vegetable rich in detox-supporting compounds.
Key nutrients:
- Vitamins: Vitamin C, Vitamin K, Vitamin A, Vitamin E, B-complex (B1, B2, B3, B5, B6, folate)
- Minerals: Potassium, Calcium, Iron, Phosphorus, Magnesium, Manganese
- Compounds: Sulforaphane, indole-3-carbinol, lutein, zeaxanthin
How it works: Sulforaphane supports liver detox enzymes, strengthens immunity, and protects against oxidative stress.
Where it’s found: Steamed, roasted, stir-fried, raw in salads.
Helpful for: Detox, bone health, immunity.
Brussels Sprouts – The Mini Cabbages
Why it matters: Brussels sprouts are small cruciferous vegetables high in Vitamin K and antioxidants.
Key nutrients:
- Vitamins: Vitamin C, Vitamin K (very high), Vitamin A, B1, B2, B6, folate
- Minerals: Potassium, Manganese, Iron, Calcium, Magnesium
- Compounds: Glucosinolates, sulforaphane, fiber
How it works: Vitamin K strengthens bones, antioxidants support immunity, and fiber aids digestion.
Where it’s found: Roasted, steamed, stir-fried.
Helpful for: Bone health, digestion, immunity.
Basil Seeds (Sabja) – The Cooling Seed
Why it matters: Basil seeds (often called sabja) are popular in Ayurveda for cooling the body and aiding digestion.
Key nutrients:
- Vitamins: Vitamin A, Vitamin C, small B-complex amounts
- Minerals: Calcium, Magnesium, Iron, Potassium
- Compounds: Polyphenols, soluble fiber, flavonoids
How it works: Swells into gel-like texture when soaked in water, soothing the gut, regulating digestion, and cooling the body.
Where it’s found: Drinks, desserts, smoothies.
Helpful for: Digestion, hydration, cooling effect, weight management.
Black Cumin (Nigella Sativa) – The Healing Seed
Why it matters: Known as “black seed,” this has been used for thousands of years for immunity and healing.
Key nutrients:
- Vitamins: Vitamin A (trace), Vitamin C, B1, B2, B3, folate (small amounts)
- Minerals: Iron, Zinc, Copper, Phosphorus, Calcium, Magnesium
- Compounds: Thymoquinone (active antioxidant), essential oils, saponins
How it works: Supports immunity, fights inflammation, and protects against oxidative stress.
Where it’s found: Oils, capsules, spice blends.
Helpful for: Immunity, inflammation, antioxidant protection.
Brazil Nuts – The Selenium Giants
Why it matters: Brazil nuts are the richest known source of selenium, crucial for thyroid and antioxidant defense.
Key nutrients:
- Vitamins: Vitamin E, Vitamin B1, B6, folate
- Minerals: Selenium (very high), Magnesium, Copper, Zinc, Phosphorus
- Compounds: Monounsaturated fats, polyphenols
How it works: Selenium supports thyroid hormones, boosts immunity, and protects cells. Just 1–2 nuts cover daily selenium needs.
Where it’s found: Raw Brazil nuts, nut mixes, oils.
Helpful for: Thyroid health, immunity, antioxidant defense.
Cherry – The Sleep & Recovery Fruit
Why it matters: Cherries contain melatonin and anti-inflammatory compounds.
Key nutrients:
- Vitamins: Vitamin C, Vitamin A, Vitamin K, B6
- Minerals: Potassium, Magnesium, Iron, Manganese, Copper
- Compounds: Anthocyanins, melatonin, quercetin
How it works: Melatonin improves sleep, anthocyanins reduce muscle soreness and inflammation.
Where it’s found: Fresh cherries, juices, dried.
Helpful for: Sleep quality, recovery after exercise, arthritis pain.
Clementine – The Sweet Immunity Booster
Why it matters: Clementines are small citrus fruits packed with Vitamin C.
Key nutrients:
- Vitamins: Vitamin C, Vitamin A (small), Vitamin B1, B6, folate
- Minerals: Potassium, Calcium, Magnesium
- Compounds: Flavonoids (hesperidin, naringin)
How it works: Vitamin C supports immunity, flavonoids protect circulation and reduce inflammation.
Where it’s found: Fresh fruit, juices, salads.
Helpful for: Immunity, skin health, circulation.
Cranberry – The Urinary Tract Defender
Why it matters: Cranberries are famous for supporting urinary tract health.
Key nutrients:
- Vitamins: Vitamin C, Vitamin A (trace), Vitamin K1, Vitamin E, B-complex small amounts
- Minerals: Manganese, Copper, Iron, Calcium, Potassium
- Compounds: Proanthocyanidins (PACs), quercetin, ursolic acid
How it works: PACs prevent bacteria from sticking to the bladder wall, Vitamin C boosts immunity, and antioxidants protect cells.
Where it’s found: Fresh cranberries, dried cranberries, juice, capsules.
Helpful for: Urinary tract health, kidney support, antioxidant defense.
Cabbage – The Gut & Immunity Vegetable
Why it matters: Cabbage is a versatile cruciferous vegetable with strong gut-healing and immune-boosting nutrients.
Key nutrients:
- Vitamins: Vitamin C, Vitamin K, Vitamin A (trace), B1, B2, B6, folate
- Minerals: Potassium, Calcium, Iron, Magnesium, Manganese
- Compounds: Glucosinolates, anthocyanins (in red cabbage), fiber
How it works: Vitamin C strengthens immunity, fiber supports digestion, and glucosinolates aid detoxification.
Where it’s found: Fresh in salads (coleslaw), sauerkraut, soups, stir-fries.
Helpful for: Digestion, immunity, detox, weight management.
Carrot – The Vision Vegetable
Why it matters: Carrots are well known for their high beta-carotene content, vital for eye health.
Key nutrients:
- Vitamins: Vitamin A (as beta-carotene), Vitamin C, Vitamin K, Vitamin B6, folate
- Minerals: Potassium, Magnesium, Calcium, Phosphorus, Iron
- Compounds: Beta-carotene, lutein, zeaxanthin
How it works: Beta-carotene converts to Vitamin A, protecting vision and immunity, while antioxidants protect cells.
Where it’s found: Fresh raw carrots, juices, cooked dishes.
Helpful for: Vision, skin glow, immunity.
Cauliflower – The White Cruciferous
Why it matters: Cauliflower is a cruciferous vegetable rich in Vitamin C, fiber, and detox compounds.
Key nutrients:
- Vitamins: Vitamin C, Vitamin K, Vitamin B6, folate, small amounts of Vitamin A and E
- Minerals: Potassium, Magnesium, Calcium, Iron, Manganese
- Compounds: Glucosinolates, sulforaphane, fiber
How it works: Supports detoxification, immunity, and gut health while being low in calories.
Where it’s found: Steamed, roasted, mashed, rice alternative.
Helpful for: Detox, digestion, immunity, weight control.
Cucumber – The Hydration Vegetable
Why it matters: Cucumbers are refreshing, hydrating vegetables with vitamins and minerals.
Key nutrients:
- Vitamins: Vitamin C, Vitamin K, Vitamin A (small), B1, B2, B5, B6, folate
- Minerals: Potassium, Magnesium, Manganese, Calcium, Copper
- Compounds: Cucurbitacins, flavonoids, high water content (95%)
How it works: Hydrates the body, supports skin health, and helps detoxify through mild diuretic effects.
Where it’s found: Fresh in salads, juices, pickles.
Helpful for: Hydration, skin glow, detox, digestion.
Caraway Seeds – The Gut-Friendly Spice
Why it matters: Caraway seeds are aromatic spices that aid digestion and reduce bloating.
Key nutrients:
- Vitamins: Vitamin C, Vitamin A (trace), small amounts of B-complex
- Minerals: Iron, Calcium, Magnesium, Potassium, Manganese
- Compounds: Carvone (essential oil), fiber, flavonoids
How it works: Relieves indigestion, supports gut bacteria, and has mild antimicrobial properties.
Where it’s found: Rye bread, cheese, teas, spice blends.
Helpful for: Digestion, bloating relief, gut health.
Chia Seeds – The Omega-3 Superseed
Why it matters: Chia seeds are tiny but rich in omega-3s, fiber, and minerals.
Key nutrients:
- Vitamins: Vitamin B1, B2, B3, folate (small amounts)
- Minerals: Calcium, Magnesium, Phosphorus, Iron, Zinc, Manganese
- Compounds: Alpha-linolenic acid (ALA, omega-3), soluble fiber, polyphenols
How it works: Gel-forming fiber regulates digestion, omega-3s reduce inflammation, calcium strengthens bones.
Where it’s found: Smoothies, puddings, baked goods.
Helpful for: Digestion, heart health, bone strength, weight control.
Coriander Seeds – The Detox Spice
Why it matters: Coriander seeds are warming spices that support digestion and detoxification.
Key nutrients:
- Vitamins: Vitamin C, Vitamin A, small amounts of B-complex (B1, B2, B6, folate)
- Minerals: Iron, Calcium, Magnesium, Manganese, Potassium
- Compounds: Linalool (essential oil), flavonoids, polyphenols
How it works: Supports liver detox, boosts digestion, helps regulate blood sugar.
Where it’s found: Curry powders, spice mixes, teas.
Helpful for: Digestion, detox, blood sugar balance.
Cumin Seeds – The Metabolism Booster
Why it matters: Cumin seeds are aromatic seeds used in cooking and traditional medicine for centuries.
Key nutrients:
- Vitamins: Vitamin C, Vitamin A (trace), Vitamin E, small B-complex amounts
- Minerals: Iron, Magnesium, Calcium, Phosphorus, Potassium, Manganese
- Compounds: Cuminaldehyde (essential oil), flavonoids, saponins
How it works: Stimulates digestion, supports metabolism, boosts iron intake, and aids detox.
Where it’s found: Spice mixes, curries, teas.
Helpful for: Digestion, metabolism, iron intake, detox.
Date – The Natural Energy Snack
Why it matters: Dates are nature’s candy — rich in natural sugars, fiber, and minerals that give quick energy without processed sugar.
Key nutrients:
- Vitamins: Vitamin A (trace), Vitamin K, Vitamin B1, B2, B3 (niacin), B5, B6, folate
- Minerals: Potassium, Magnesium, Copper, Manganese, Iron, Calcium, Phosphorus, Zinc
- Compounds: Polyphenols (flavonoids, phenolic acids), soluble fiber
How it works: Provides quick energy from natural sugars, while fiber slows sugar absorption. Potassium and magnesium balance blood pressure and nerve function.
Where it’s found: Fresh or dried dates, smoothies, energy bars.
Helpful for: Energy, digestion, mineral support, anemia.
Dragon Fruit (Pitaya) – The Exotic Antioxidant
Why it matters: Dragon fruit is an exotic fruit high in Vitamin C, fiber, and antioxidants.
Key nutrients:
- Vitamins: Vitamin C, Vitamin A (as beta-carotene), Vitamin B1, B2, B3, B6, folate
- Minerals: Iron, Magnesium, Calcium, Phosphorus, Potassium
- Compounds: Betalains, polyphenols, prebiotic fiber
How it works: Boosts immunity, protects cells from oxidative stress, and promotes gut health through prebiotics.
Where it’s found: Fresh fruit (white or red flesh), smoothies, juices.
Helpful for: Immunity, digestion, skin glow, iron absorption.
Eggplant – The Antioxidant Purple
Why it matters: Eggplants are colorful vegetables rich in antioxidants that protect cells and circulation.
Key nutrients:
- Vitamins: Vitamin C, Vitamin K, Vitamin B1, B3 (niacin), B6, folate
- Minerals: Potassium, Magnesium, Manganese, Copper, Iron
- Compounds: Nasunin (anthocyanin in purple skin), chlorogenic acid, fiber
How it works: Antioxidants in the purple skin protect brain cells, fiber supports digestion, and potassium balances blood pressure.
Where it’s found: Grilled, roasted, baked, in dips (like baba ghanoush).
Helpful for: Heart health, circulation, digestion, brain protection.
Fig – The Ancient Mineral Fruit
Why it matters: Figs are among the oldest cultivated fruits, known for minerals, fiber, and natural sweetness.
Key nutrients:
- Vitamins: Vitamin A, Vitamin C, Vitamin K, B1, B2, B6, folate
- Minerals: Calcium, Potassium, Magnesium, Iron, Manganese, Copper, Phosphorus
- Compounds: Polyphenols, soluble fiber
How it works: Calcium and magnesium strengthen bones, potassium regulates blood pressure, fiber improves digestion.
Where it’s found: Fresh figs, dried figs, jams, baked goods.
Helpful for: Bone health, digestion, heart protection.
Fennel – The Digestive Soother
Why it matters: Fennel has a mild, sweet flavor and strong digestive benefits.
Key nutrients:
- Vitamins: Vitamin C, Vitamin A (trace), Vitamin K, B1, B2, B3, B6, folate
- Minerals: Potassium, Calcium, Magnesium, Manganese, Iron, Phosphorus
- Compounds: Anethole (essential oil), flavonoids, fiber
How it works: Relieves bloating and gas, supports circulation, and strengthens immunity with Vitamin C.
Where it’s found: Fresh bulbs in salads, roasted, seeds as spice or tea.
Helpful for: Digestion, bloating relief, immunity.
Flaxseeds (Linseed) – The Hormone & Omega Seed
Why it matters: Flaxseeds are one of the richest plant sources of omega-3s and lignans, which support hormone balance.
Key nutrients:
- Vitamins: Vitamin B1 (thiamine), B2, B3, B6, folate, small amounts of Vitamin E
- Minerals: Magnesium, Phosphorus, Calcium, Iron, Potassium, Zinc, Copper, Manganese
- Compounds: Alpha-linolenic acid (ALA, omega-3), lignans (phytoestrogens), soluble fiber
How it works: Omega-3s reduce inflammation, lignans balance hormones, and fiber improves digestion and cholesterol.
Where it’s found: Ground seeds, oils, smoothies, baked goods.
Helpful for: Hormone balance, heart health, digestion, anti-inflammatory support.
Fennel Seeds – The Digestive Freshener
Why it matters: Fennel seeds are aromatic and widely used to refresh breath and soothe the gut.
Key nutrients:
- Vitamins: Vitamin C, Vitamin A (trace), small amounts of B-complex
- Minerals: Iron, Calcium, Magnesium, Potassium, Manganese, Zinc
- Compounds: Anethole (essential oil), flavonoids, fiber
How it works: Supports digestion, reduces bloating, and has antimicrobial properties.
Where it’s found: Teas, spice mixes, after meals as a digestive.
Helpful for: Digestion, bloating relief, gut health, fresh breath.
Grape – The Heart Protector
Why it matters: Grapes are famous for resveratrol, a compound that supports heart and vascular health.
Key nutrients:
- Vitamins: Vitamin C, Vitamin K, Vitamin B1, B6, folate
- Minerals: Potassium, Copper, Manganese, Iron, Magnesium
- Compounds: Resveratrol, flavonoids (quercetin, catechins), anthocyanins (in red/purple grapes)
How it works: Antioxidants protect arteries, improve blood flow, and reduce oxidative stress.
Where it’s found: Fresh grapes, raisins, grape juice, wine (in moderation).
Helpful for: Heart health, circulation, antioxidant defense.
Grapefruit – The Metabolism Booster
Why it matters: Grapefruit is packed with Vitamin C and bioflavonoids, supporting metabolism and fat-burning.
Key nutrients:
- Vitamins: Vitamin C, Vitamin A, Vitamin B1, B5, B6, folate
- Minerals: Potassium, Magnesium, Calcium, Copper
- Compounds: Naringenin, hesperidin, lycopene (in pink/red grapefruit)
How it works: Vitamin C and flavonoids support immunity and circulation, while naringenin may aid fat metabolism.
Where it’s found: Fresh grapefruit, juice, salads.
Helpful for: Immunity, metabolism, skin health
Guava – The Vitamin C Powerhouse
Why it matters: Guava is one of the richest natural sources of Vitamin C — even more than oranges.
Key nutrients:
- Vitamins: Vitamin C (very high), Vitamin A, Vitamin K, B3 (niacin), B6, folate
- Minerals: Potassium, Magnesium, Copper, Manganese, Iron
- Compounds: Lycopene (especially in pink guava), quercetin, soluble fiber
How it works: Boosts immunity, protects skin collagen, supports heart health and digestion.
Where it’s found: Fresh guava, juices, jams.
Helpful for: Immunity, skin glow, digestion, heart protection.
Garlic – The Natural Antibiotic
Why it matters: Garlic is one of the most powerful medicinal vegetables, known for heart and immune benefits.
Key nutrients:
- Vitamins: Vitamin C, Vitamin B6, B1 (thiamine)
- Minerals: Selenium, Manganese, Copper, Potassium, Calcium, Phosphorus, Iron
- Compounds: Allicin (sulfur compound), diallyl disulfide, flavonoids
How it works: Allicin fights microbes, lowers blood pressure, improves cholesterol, and strengthens immunity.
Where it’s found: Fresh cloves, roasted, pickled, supplements.
Helpful for: Heart health, immunity, circulation, infection prevention.
Green Beans – The Gentle Veggie
Why it matters: Green beans are low-calorie vegetables with vitamins, minerals, and fiber.
Key nutrients:
- Vitamins: Vitamin C, Vitamin K, Vitamin A (small), B1, B2, B6, folate
- Minerals: Potassium, Magnesium, Calcium, Iron, Manganese
- Compounds: Flavonoids, chlorophyll, soluble fiber
How it works: Fiber supports digestion, Vitamin K strengthens bones, Vitamin C boosts immunity.
Where it’s found: Steamed, boiled, stir-fried, casseroles.
Helpful for: Digestion, bone health, immunity.
Hemp Seeds – The Complete Protein Seed
Why it matters: Hemp seeds provide all nine essential amino acids, making them a complete plant protein.
Key nutrients:
- Vitamins: Vitamin E, small amounts of B1, B2, B3, B6, folate
- Minerals: Magnesium, Phosphorus, Potassium, Zinc, Iron, Copper, Manganese
- Compounds: Gamma-linolenic acid (GLA), omega-3 & omega-6 fatty acids, protein, fiber
How it works: Supports muscles with complete protein, balances hormones with GLA, and strengthens immunity with essential fats.
Where it’s found: Smoothies, salads, hemp protein powders, oils.
Helpful for: Protein, muscle repair, hormone balance, immunity.
Hazelnuts – The Vitamin E & Brain Nut
Why it matters: Hazelnuts are rich in Vitamin E and healthy fats that protect the brain and heart.
Key nutrients:
- Vitamins: Vitamin E, Vitamin B1, B6, folate, small Vitamin C
- Minerals: Magnesium, Calcium, Potassium, Iron, Copper, Manganese, Zinc
- Compounds: Monounsaturated fats, flavonoids, fiber
How it works: Vitamin E protects neurons, magnesium supports relaxation, and healthy fats lower cholesterol.
Where it’s found: Nut mixes, desserts, spreads (hazelnut butter).
Helpful for: Brain health, heart health, skin glow, antioxidant defense.
Kiwi – The Skin & Immunity Fruit
Why it matters: Kiwi is small but nutrient-dense, with more Vitamin C than oranges.
Key nutrients:
- Vitamins: Vitamin C, Vitamin K, Vitamin E, B6, folate
- Minerals: Potassium, Magnesium, Copper, Manganese, Iron
- Compounds: Lutein, zeaxanthin, actinidin (digestive enzyme)
How it works: Vitamin C supports collagen and immunity, actinidin aids protein digestion, lutein protects eyes.
Where it’s found: Fresh kiwi, juices, smoothies.
Helpful for: Skin health, immunity, eye protection.
Kale – The Super Green
Why it matters: Kale is one of the most nutrient-dense vegetables on earth.
Key nutrients:
- Vitamins: Vitamin A (as beta-carotene), Vitamin C, Vitamin K (very high), Vitamin E, B6, folate
- Minerals: Calcium, Potassium, Magnesium, Manganese, Iron, Copper, Phosphorus
- Compounds: Lutein, zeaxanthin, sulforaphane, flavonoids
How it works: Vitamin K and calcium strengthen bones, antioxidants protect eyes and heart, Vitamin C boosts immunity.
Where it’s found: Raw in salads, smoothies, steamed, baked as kale chips.
Helpful for: Bone strength, immunity, eye health, detox.
Kohlrabi – The Crunchy Crucifer
Why it matters: Kohlrabi is a less-known cruciferous vegetable rich in fiber and Vitamin C.
Key nutrients:
- Vitamins: Vitamin C, Vitamin B6, folate, small amounts of Vitamin A and K
- Minerals: Potassium, Magnesium, Calcium, Phosphorus, Copper, Iron
- Compounds: Glucosinolates, isothiocyanates, fiber
How it works: Vitamin C strengthens immunity, fiber supports digestion, glucosinolates aid detoxification.
Where it’s found: Fresh, raw in salads, roasted, soups.
Helpful for: Digestion, detox, immunity, weight management.
Lemon – The Detox Citrus
Why it matters: Lemons are classic detox fruits, rich in Vitamin C and flavonoids.
Key nutrients:
- Vitamins: Vitamin C, Vitamin B6, folate, small amounts of Vitamin A and E
- Minerals: Potassium, Calcium, Magnesium, Copper
- Compounds: Citric acid, limonene, flavonoids (hesperidin, eriocitrin)
How it works: Vitamin C strengthens immunity, citric acid supports kidney health, flavonoids protect blood vessels.
Where it’s found: Fresh lemon juice, zest, water infusions.
Helpful for: Immunity, detox, kidney support.
Lime – The Refreshing Cleanser
Why it matters: Limes are close relatives of lemons, offering Vitamin C and detoxifying effects.
Key nutrients:
- Vitamins: Vitamin C, Vitamin B6, folate, thiamine
- Minerals: Potassium, Calcium, Magnesium, Copper
- Compounds: Citric acid, limonoids, flavonoids
How it works: Supports collagen formation, improves iron absorption, boosts immunity, and aids digestion.
Where it’s found: Fresh lime juice, zest, marinades, cocktails.
Helpful for: Immunity, skin health, digestion.
Leek – The Gentle Detox Onion
Why it matters: Leeks are milder relatives of onions and garlic, supporting circulation and detox.
Key nutrients:
- Vitamins: Vitamin A (as carotenoids), Vitamin C, Vitamin K, B6, folate
- Minerals: Manganese, Iron, Magnesium, Calcium, Potassium
- Compounds: Allicin (like garlic), flavonoids (kaempferol), fiber
How it works: Improves circulation, supports heart health, and helps detoxification with sulfur compounds.
Where it’s found: Soups, stews, stir-fries.
Helpful for: Heart health, detox, immunity, circulation.
Lettuce – The Hydration Green
Why it matters: Lettuce is a light, hydrating leafy vegetable rich in water, vitamins, and minerals.
Key nutrients:
- Vitamins: Vitamin A, Vitamin C, Vitamin K, folate
- Minerals: Potassium, Calcium, Magnesium, Iron
- Compounds: Chlorophyll, carotenoids, fiber
How it works: Hydrates the body, supports skin health, and helps with digestion due to its fiber and water content.
Where it’s found: Fresh salads, wraps, sandwiches.
Helpful for: Hydration, digestion, weight control.
Mango – The Golden Vitamin A Fruit
Why it matters: Mango is a tropical fruit rich in Vitamin A precursors and Vitamin C.
Key nutrients:
- Vitamins: Vitamin A (as beta-carotene), Vitamin C, Vitamin E, Vitamin K, B6, folate
- Minerals: Potassium, Magnesium, Copper
- Compounds: Beta-carotene, zeaxanthin, mangiferin (polyphenol)
How it works: Supports eye health, boosts immunity, promotes skin repair, and protects cells.
Where it’s found: Fresh mango, juices, smoothies, dried mango.
Helpful for: Eye health, skin glow, immunity, antioxidant defense.
Melon (Cantaloupe & Honeydew) – The Hydration Fruit
Why it matters: Melons are refreshing, hydrating fruits packed with vitamins and antioxidants.
Key nutrients:
- Vitamins: Vitamin A (as beta-carotene, especially in cantaloupe), Vitamin C, Vitamin K, B6, folate
- Minerals: Potassium, Magnesium, Calcium, Phosphorus
- Compounds: Beta-carotene, lutein, zeaxanthin, high water content (90%+)
How it works: Hydrates the body, supports skin and eye health, and boosts immunity with Vitamin C.
Where it’s found: Fresh slices, fruit salads, juices.
Helpful for: Hydration, skin glow, eye health, immunity.
Mulberry – The Blood Sugar & Circulation Helper
Why it matters: Mulberries are sweet berries rich in antioxidants and compounds that support blood sugar balance.
Key nutrients:
- Vitamins: Vitamin C, Vitamin K, Vitamin E, B1, B2, B6, folate
- Minerals: Iron, Potassium, Magnesium, Calcium, Phosphorus
- Compounds: Anthocyanins, resveratrol, quercetin
How it works: Iron boosts red blood cell production, Vitamin C strengthens immunity, and anthocyanins improve circulation.
Where it’s found: Fresh, dried, teas, syrups.
Helpful for: Blood sugar, anemia support, circulation.
Mushroom – The Vitamin D Veggie
Why it matters: Mushrooms are unique vegetables because they can produce Vitamin D when exposed to sunlight.
Key nutrients:
- Vitamins: Vitamin D (in sun-exposed mushrooms), Vitamin B2, B3, B5, B6, folate
- Minerals: Selenium, Copper, Potassium, Phosphorus, Iron
- Compounds: Ergothioneine (antioxidant), beta-glucans (immune support), fiber
How it works: Supports immunity, boosts antioxidant defense, strengthens bones with Vitamin D.
Where it’s found: Raw in salads, cooked in soups, stir-fries, sauces.
Helpful for: Immunity, bone health, antioxidant protection.
Mustard Greens – The Spicy Detox Leaf
Why it matters: Mustard greens are nutrient-rich leafy greens with a peppery flavor and detox power.
Key nutrients:
- Vitamins: Vitamin A (as carotenoids), Vitamin C, Vitamin K, Vitamin E, B6, folate
- Minerals: Calcium, Potassium, Magnesium, Iron, Phosphorus
- Compounds: Glucosinolates, flavonoids, chlorophyll
How it works: Rich in antioxidants that protect the liver, Vitamin K supports bones, Vitamin C boosts immunity.
Where it’s found: Cooked greens, stir-fries, soups, pickled.
Helpful for: Detox, bone strength, immunity, circulation.
Macadamia Nuts – The Heart-Healthy Fat Nut
Why it matters: Macadamias are high in monounsaturated fats, supporting cholesterol balance.
Key nutrients:
- Vitamins: Vitamin B1, B2, B3, B6, folate, small Vitamin E
- Minerals: Magnesium, Manganese, Iron, Copper, Zinc, Phosphorus
- Compounds: Monounsaturated fats, flavonoids, fiber
How it works: Supports heart health, reduces oxidative stress, and helps with satiety.
Where it’s found: Raw nuts, roasted snacks, oils, desserts.
Helpful for: Heart health, energy, antioxidant support.
Mustard Seeds – The Spicy Detox Seed
Why it matters: Mustard seeds are small but powerful, supporting digestion and circulation.
Key nutrients:
- Vitamins: Vitamin A (trace), Vitamin C, Vitamin K, folate, small B-complex
- Minerals: Selenium, Magnesium, Calcium, Potassium, Iron, Manganese
- Compounds: Glucosinolates, isothiocyanates, essential oils
How it works: Stimulates digestion, improves circulation, and supports detoxification.
Where it’s found: Spice blends, mustard condiments, pickling.
Helpful for: Digestion, detox, circulation, immunity.
Orange – The Immune Defender
Why it matters: Oranges are the most iconic source of Vitamin C worldwide.
Key nutrients:
- Vitamins: Vitamin C (very high), Vitamin A (as beta-carotene), Vitamin B1, B6, folate
- Minerals: Potassium, Calcium, Magnesium, Copper
- Compounds: Flavonoids (hesperidin, naringenin), carotenoids, pectin
How it works: Vitamin C supports immune cells and collagen production, flavonoids improve circulation and heart health.
Where it’s found: Fresh fruit, juices, smoothies.
Helpful for: Immunity, skin glow, circulation, heart health.
Okra – The Digestive & Blood Sugar Helper
Why it matters: Okra, also called lady’s finger, is rich in fiber and mucilage that support digestion and blood sugar control.
Key nutrients:
- Vitamins: Vitamin C, Vitamin K, Vitamin A (as beta-carotene), B1, B2, B6, folate
- Minerals: Magnesium, Potassium, Calcium, Iron, Phosphorus
- Compounds: Mucilage (soothing fiber), polyphenols, flavonoids
How it works: Slows sugar absorption, supports gut health, boosts immunity with Vitamin C, and strengthens bones with Vitamin K.
Where it’s found: Stews, soups, stir-fries, pickled.
Helpful for: Digestion, blood sugar balance, bone health, immunity.
Onion – The Circulation Protector
Why it matters: Onions are one of the most widely used vegetables with strong cardiovascular and immune benefits.
Key nutrients:
- Vitamins: Vitamin C, Vitamin B6, folate, small amounts of Vitamin A and E
- Minerals: Potassium, Manganese, Copper, Phosphorus, Iron, Calcium
- Compounds: Quercetin, sulfur compounds (allicin relatives), flavonoids
How it works: Quercetin and sulfur compounds lower blood pressure, improve circulation, and fight oxidative stress.
Where it’s found: Raw in salads, cooked in soups, sauces, stir-fries.
Helpful for: Heart health, circulation, immunity, detox.
Papaya – The Digestive Enzyme Fruit
Why it matters: Papayas are tropical fruits rich in Vitamin C and papain, a powerful digestive enzyme.
Key nutrients:
- Vitamins: Vitamin C, Vitamin A (as beta-carotene), Vitamin E, Vitamin K, folate
- Minerals: Potassium, Magnesium, Calcium
- Compounds: Papain (enzyme), lycopene, carotenoids
How it works: Papain aids digestion, Vitamin C supports immunity, and lycopene protects skin and heart.
Where it’s found: Fresh papaya, smoothies, dried, juices.
Helpful for: Digestion, skin glow, immunity, heart health.
Peach – The Skin-Glowing Fruit
Why it matters: Peaches are juicy stone fruits with vitamins that support skin and immunity.
Key nutrients:
- Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, B3, B6, folate
- Minerals: Potassium, Magnesium, Iron, Zinc, Phosphorus
- Compounds: Beta-carotene, polyphenols, flavonoids
How it works: Carotenoids protect the skin, Vitamin C boosts collagen, potassium supports hydration and circulation.
Where it’s found: Fresh peaches, canned, dried, juices.
Helpful for: Skin health, hydration, immunity, digestion.
Pear – The Gentle Fiber Fruit
Why it matters: Pears are mild fruits rich in soluble fiber and antioxidants.
Key nutrients:
- Vitamins: Vitamin C, Vitamin K, Vitamin A (trace), B2, B3, B6, folate
- Minerals: Potassium, Magnesium, Copper, Manganese, Calcium
- Compounds: Pectin (fiber), flavonoids, polyphenols
How it works: Fiber supports gut health and digestion, Vitamin C strengthens immunity, potassium balances blood pressure.
Where it’s found: Fresh pears, juices, purees, dried.
Helpful for: Digestion, gut health, hydration, immunity.
Pineapple – The Anti-Inflammatory Tropical
Why it matters: Pineapples are tropical fruits containing bromelain, a powerful anti-inflammatory enzyme.
Key nutrients:
- Vitamins: Vitamin C, Vitamin A (as beta-carotene), Vitamin B6, folate
- Minerals: Manganese, Copper, Potassium, Magnesium, Calcium
- Compounds: Bromelain (enzyme), polyphenols
How it works: Bromelain aids digestion and reduces inflammation, Vitamin C boosts immunity, manganese supports bone strength.
Where it’s found: Fresh slices, juices, smoothies, dried.
Helpful for: Digestion, inflammation, joint health, immunity.
Plum – The Digestive Antioxidant Fruit
Why it matters: Plums are juicy stone fruits that support digestion and protect against oxidative stress.
Key nutrients:
- Vitamins: Vitamin A, Vitamin C, Vitamin K, B1, B2, B3, B6, folate
- Minerals: Potassium, Magnesium, Copper, Manganese, Iron, Phosphorus
- Compounds: Polyphenols, anthocyanins, sorbitol (natural sugar alcohol aiding digestion)
How it works: Fiber and sorbitol regulate digestion, antioxidants protect cells, potassium balances circulation.
Where it’s found: Fresh plums, prunes (dried), juices, jams.
Helpful for: Constipation, digestion, antioxidant protection, bone health.
Pomegranate – The Heart & Skin Protector
Why it matters: Pomegranates are rich in polyphenols that protect arteries, skin, and cells.
Key nutrients:
- Vitamins: Vitamin C, Vitamin K, Vitamin E, folate
- Minerals: Potassium, Magnesium, Phosphorus, Iron
- Compounds: Punicalagins, anthocyanins, ellagic acid
How it works: Polyphenols improve circulation, protect collagen, and lower oxidative stress.
Where it’s found: Fresh seeds (arils), juice, extracts.
Helpful for: Heart health, skin glow, circulation, antioxidant defense.
Pea (Green Peas) – The Protein Veggie
Why it matters: Green peas are rich in plant protein, fiber, and essential nutrients.
Key nutrients:
- Vitamins: Vitamin C, Vitamin K, Vitamin A, B1, B2, B3, B6, folate
- Minerals: Manganese, Iron, Phosphorus, Magnesium, Potassium, Zinc
- Compounds: Saponins, flavonoids, resistant starch
How it works: Provides protein for muscles, fiber for digestion, and antioxidants for overall health.
Where it’s found: Fresh peas, frozen, soups, purees, curries.
Helpful for: Protein boost, digestion, weight management, heart health.
Potato – The Energy Staple
Why it matters: Potatoes are one of the most widely consumed vegetables and a major source of energy and potassium.
Key nutrients:
- Vitamins: Vitamin C, Vitamin B6, folate, niacin
- Minerals: Potassium (very high), Magnesium, Iron, Phosphorus, Manganese
- Compounds: Resistant starch (in cooled potatoes), polyphenols
How it works: Provides energy from starch, potassium supports blood pressure, Vitamin C boosts immunity.
Where it’s found: Boiled, baked, mashed, roasted, fried.
Helpful for: Energy, digestion (with skin), potassium intake.
Pumpkin – The Beta-Carotene Power
Why it matters: Pumpkins are colorful vegetables high in beta-carotene and fiber.
Key nutrients:
- Vitamins: Vitamin A (as beta-carotene), Vitamin C, Vitamin E, Vitamin K, B2, B6, folate
- Minerals: Potassium, Magnesium, Iron, Phosphorus, Manganese
- Compounds: Carotenoids (lutein, zeaxanthin), fiber
How it works: Supports vision, immunity, and skin glow while aiding digestion with fiber.
Where it’s found: Soups, roasted, purees, baked goods.
Helpful for: Vision, immunity, skin health, digestion.
Peanut – The Protein Nut
Why it matters: Peanuts are technically legumes but often grouped with nuts, rich in protein and niacin.
Key nutrients:
- Vitamins: Vitamin B3 (niacin, very high), Vitamin E, Vitamin B1, B6, folate, small Vitamin C
- Minerals: Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese, Iron
- Compounds: Resveratrol, monounsaturated fats, polyphenols
How it works: Provides plant protein for muscles, niacin for brain and skin, and healthy fats for the heart.
Where it’s found: Raw, roasted, peanut butter, oils.
Helpful for: Protein, heart health, brain support, energy.
Pecans – The Antioxidant Nut
Why it matters: Pecans are buttery nuts rich in antioxidants and monounsaturated fats.
Key nutrients:
- Vitamins: Vitamin E, Vitamin A (trace), Vitamin B1, B6, folate
- Minerals: Manganese (very high), Copper, Magnesium, Phosphorus, Zinc, Iron
- Compounds: Ellagic acid, flavonoids, fiber
How it works: Manganese supports metabolism, Vitamin E protects cells, and healthy fats improve cholesterol balance.
Where it’s found: Raw pecans, desserts, nut mixes, oils.
Helpful for: Antioxidant defense, heart health, energy, metabolism.
Pine Nuts – The Energy & Brain Seed
Why it matters: Pine nuts are small but energy-dense seeds with healthy fats and iron.
Key nutrients:
- Vitamins: Vitamin E, Vitamin K, Vitamin B1, B2, B3, B6, folate
- Minerals: Magnesium, Iron, Zinc, Copper, Manganese, Phosphorus
- Compounds: Pinolenic acid (supports satiety), monounsaturated fats
How it works: Provide energy, support red blood cells with iron, and promote satiety with pinolenic acid.
Where it’s found: Pesto, salads, nut mixes.
Helpful for: Energy, brain function, blood health, heart health.
Pistachios – The Eye & Protein Nut
Why it matters: Pistachios are colorful nuts rich in lutein, zeaxanthin, and plant protein.
Key nutrients:
- Vitamins: Vitamin B6 (very high), Vitamin E, Vitamin K, folate, small Vitamin C
- Minerals: Potassium, Magnesium, Phosphorus, Copper, Iron, Zinc, Manganese
- Compounds: Lutein, zeaxanthin, anthocyanins, monounsaturated fats
How it works: B6 supports brain and mood, lutein and zeaxanthin protect eyes, protein aids muscle repair.
Where it’s found: Snacks, desserts, pistachio butter.
Helpful for: Eye health, protein boost, brain support, heart health.
Poppy Seeds – The Mineral Seed
Why it matters: Poppy seeds are tiny but rich in minerals like calcium, iron, and magnesium.
Key nutrients:
- Vitamins: Vitamin B1, B2, B3, B6, folate, Vitamin E (small)
- Minerals: Calcium, Iron, Magnesium, Phosphorus, Zinc, Copper, Manganese
- Compounds: Oleic acid, linoleic acid, polyphenols, fiber
How it works: Strengthens bones with calcium, supports blood with iron, and provides healthy fats.
Where it’s found: Baked goods, desserts, oils.
Helpful for: Bone health, blood health, mineral support.
Pumpkin Seeds – The Zinc & Magnesium Seed
Why it matters: Pumpkin seeds (pepitas) are a top source of magnesium and zinc.
Key nutrients:
- Vitamins: Vitamin E, Vitamin B2, B3, B5, B6, folate
- Minerals: Magnesium (very high), Zinc, Iron, Phosphorus, Copper, Manganese, Potassium
- Compounds: Phytosterols, tryptophan, omega-6 fatty acids, antioxidants
How it works: Magnesium supports muscles and sleep, zinc strengthens immunity, tryptophan aids serotonin and mood.
Where it’s found: Roasted seeds, oils, powders.
Helpful for: Immunity, sleep, prostate health, bone strength.
Raspberry – The Antioxidant Fiber Berry
Why it matters: Raspberries are light, sweet berries with high fiber and antioxidants.
Key nutrients:
- Vitamins: Vitamin C, Vitamin K, Vitamin E, B6, folate
- Minerals: Manganese, Magnesium, Potassium, Copper, Iron
- Compounds: Ellagic acid, quercetin, anthocyanins, pectin (fiber)
How it works: Fiber supports digestion and gut bacteria, Vitamin C boosts immunity, ellagic acid protects cells.
Where it’s found: Fresh raspberries, frozen, jams, smoothies.
Helpful for: Digestion, skin health, antioxidant support, weight management.
Red Currant – The Circulation Berry
Why it matters: Red currants are small, tangy berries rich in Vitamin C and antioxidants that strengthen blood vessels.
Key nutrients:
- Vitamins: Vitamin C, Vitamin K, Vitamin A (small), Vitamin E, B-complex (B1, B2, B6, folate)
- Minerals: Potassium, Iron, Magnesium, Manganese, Copper, Calcium
- Compounds: Anthocyanins, flavonols, tannins
How it works: Vitamin C supports immunity and collagen, iron boosts blood, while anthocyanins improve circulation and cell protection.
Where it’s found: Fresh berries, jams, syrups, juices.
Helpful for: Circulation, immunity, skin health, anemia prevention.
Radish – The Detox Root
Why it matters: Radishes are crunchy root vegetables that aid detox and digestion.
Key nutrients:
- Vitamins: Vitamin C, Vitamin K, Vitamin B6, folate
- Minerals: Potassium, Magnesium, Calcium, Phosphorus, Copper
- Compounds: Glucosinolates, anthocyanins (in red radish), fiber
How it works: Stimulates bile flow for detox, supports digestion, and strengthens immunity with Vitamin C.
Where it’s found: Fresh in salads, pickled, soups.
Helpful for: Digestion, detox, immunity, circulation.
Red Cabbage – The Antioxidant Crucifer
Why it matters: Red cabbage is even richer in antioxidants than green cabbage, with a strong Vitamin C profile.
Key nutrients:
- Vitamins: Vitamin C, Vitamin K, Vitamin A, B6, folate
- Minerals: Potassium, Calcium, Magnesium, Iron, Manganese
- Compounds: Anthocyanins (purple pigment), glucosinolates, fiber
How it works: Anthocyanins protect cells, Vitamin C boosts immunity, Vitamin K strengthens bones.
Where it’s found: Fresh in salads, fermented (sauerkraut), stir-fries.
Helpful for: Antioxidant defense, bone health, immunity, detox.
Rhubarb – The Digestive Stem
Why it matters: Rhubarb is a tart vegetable used like fruit, supporting digestion and bone health.
Key nutrients:
- Vitamins: Vitamin K (very high), Vitamin C, Vitamin A, B-complex small amounts
- Minerals: Calcium, Potassium, Manganese, Magnesium, Iron
- Compounds: Anthraquinones (mild laxative effect), fiber, polyphenols
How it works: Stimulates bowel movement, supports bone strength with Vitamin K and calcium, and protects cells with antioxidants.
Where it’s found: Cooked in pies, jams, sauces (never raw leaves – toxic).
Helpful for: Digestion, constipation relief, bone health.
Strawberry – The Skin & Immunity Booster
Why it matters: Strawberries are one of the richest sources of Vitamin C and antioxidants, supporting skin and immunity.
Key nutrients:
- Vitamins: Vitamin C, Vitamin A (small), Vitamin K, Vitamin E, B-complex (B6, folate, B3)
- Minerals: Manganese, Potassium, Magnesium, Iron, Copper
- Compounds: Anthocyanins, ellagic acid, quercetin
How it works: Vitamin C boosts collagen for skin and strengthens immunity, anthocyanins protect the heart, manganese supports metabolism.
Where it’s found: Fresh berries, smoothies, jams, desserts.
Helpful for: Skin glow, immunity, heart health, antioxidant support.
Spinach – The Iron & Energy Leaf
Why it matters: Spinach is a leafy green powerhouse, loaded with iron, magnesium, and antioxidants.
Key nutrients:
- Vitamins: Vitamin A (as beta-carotene), Vitamin C, Vitamin K, Vitamin E, B1, B2, B3, B6, folate
- Minerals: Iron, Magnesium, Potassium, Calcium, Manganese, Copper
- Compounds: Lutein, zeaxanthin, chlorophyll, nitrates
How it works: Iron supports red blood cells, Vitamin K strengthens bones, lutein protects eyes, magnesium aids energy production.
Where it’s found: Fresh in salads, cooked in soups, smoothies.
Helpful for: Energy, bone strength, eye health, immunity.
Sweet Potato – The Beta-Carotene Root
Why it matters: Sweet potatoes are nutrient-dense roots rich in fiber and Vitamin A.
Key nutrients:
- Vitamins: Vitamin A (as beta-carotene, very high), Vitamin C, Vitamin E, Vitamin K, B6, folate
- Minerals: Potassium, Magnesium, Calcium, Iron, Copper, Manganese
- Compounds: Beta-carotene, anthocyanins (in purple sweet potato), fiber
How it works: Vitamin A supports vision and immunity, fiber regulates digestion, potassium aids circulation.
Where it’s found: Baked, roasted, mashed, soups.
Helpful for: Vision, immunity, digestion, heart health.
Swiss Chard – The Mineral Leaf
Why it matters: Swiss chard is a leafy green full of minerals and antioxidants.
Key nutrients:
- Vitamins: Vitamin A, Vitamin C, Vitamin K, Vitamin E, B2, B6, folate
- Minerals: Magnesium, Potassium, Calcium, Iron, Manganese, Copper
- Compounds: Betalains (antioxidants), chlorophyll, fiber
How it works: Vitamin K and calcium strengthen bones, betalains protect cells, magnesium supports energy production.
Where it’s found: Cooked greens, stir-fries, soups.
Helpful for: Bone health, circulation, antioxidant defense.
Sesame Seeds – The Calcium Power Seed
Why it matters: Sesame seeds are tiny calcium-rich seeds with ancient culinary use.
Key nutrients:
- Vitamins: Vitamin B1, B2, B3, B6, folate, Vitamin E (small)
- Minerals: Calcium (very high), Iron, Magnesium, Zinc, Copper, Manganese, Phosphorus
- Compounds: Sesamin, sesamolin, lignans, phytosterols
How it works: Calcium and magnesium strengthen bones, sesamin protects the liver, and antioxidants support heart health.
Where it’s found: Tahini, baked goods, oils, snacks.
Helpful for: Bone strength, heart health, liver support.
Sunflower Seeds – The Vitamin E & Mood Booster
Why it matters: Sunflower seeds are rich in Vitamin E and compounds that support mood and immunity.
Key nutrients:
- Vitamins: Vitamin E (very high), Vitamin B1, B3, B6, folate
- Minerals: Magnesium, Selenium, Copper, Iron, Zinc, Manganese, Phosphorus
- Compounds: Phytosterols, tryptophan, polyphenols, healthy fats
How it works: Vitamin E protects cells, magnesium relaxes muscles, tryptophan boosts mood and sleep.
Where it’s found: Roasted snacks, oils, nut butters.
Helpful for: Skin health, mood balance, heart health, immunity.
Tomato – The Lycopene Star
Why it matters: Tomatoes are rich in lycopene, a unique antioxidant linked to heart and prostate health.
Key nutrients:
- Vitamins: Vitamin C, Vitamin A, Vitamin K, Vitamin E, B-complex (B1, B2, B3, B6, folate)
- Minerals: Potassium, Magnesium, Iron, Copper, Manganese
- Compounds: Lycopene, beta-carotene, flavonoids
How it works: Lycopene protects the heart and prostate, Vitamin C boosts immunity, potassium supports blood pressure.
Where it’s found: Fresh tomatoes, juices, sauces, cooked dishes (cooking enhances lycopene).
Helpful for: Heart health, prostate protection, skin health.
Turnip – The Fiber Root
Why it matters: Turnips are root vegetables with a good mix of fiber, Vitamin C, and minerals.
Key nutrients:
- Vitamins: Vitamin C, Vitamin K, Vitamin A (trace), B6, folate
- Minerals: Potassium, Calcium, Magnesium, Iron, Phosphorus
- Compounds: Glucosinolates, fiber, anthocyanins (in purple skin)
How it works: Fiber supports digestion, Vitamin C boosts immunity, and glucosinolates aid detoxification.
Where it’s found: Roasted, soups, stews, salads.
Helpful for: Digestion, detox, immunity, bone health.
Watermelon – The Hydrating Heart Helper
Why it matters: Watermelon is over 90% water, making it a powerful hydrating fruit with unique compounds for heart health.
Key nutrients:
- Vitamins: Vitamin C, Vitamin A (as beta-carotene), Vitamin B1, B5, B6
- Minerals: Potassium, Magnesium, Copper
- Compounds: Lycopene, citrulline (amino acid), flavonoids
How it works: Hydrates the body, lycopene supports heart and prostate health, citrulline improves circulation.
Where it’s found: Fresh slices, juices, smoothies.
Helpful for: Hydration, circulation, heart health, antioxidant protection.
Walnuts – The Brain Nut
Why it matters: Walnuts are famous for their omega-3 content and brain-supporting nutrients.
Key nutrients:
- Vitamins: Vitamin E, Vitamin B6, folate, small amounts of B1, B2
- Minerals: Magnesium, Phosphorus, Copper, Manganese, Zinc, Iron, Potassium
- Compounds: Alpha-linolenic acid (ALA, omega-3), polyphenols, melatonin
How it works: Omega-3s protect the brain and heart, antioxidants reduce inflammation, and melatonin supports sleep.
Where it’s found: Raw walnuts, nut mixes, oils, baked goods.
Helpful for: Brain health, heart health, sleep, anti-inflammatory support.
Watermelon Seeds – The Hidden Protein Seed
Why it matters: Often thrown away, watermelon seeds are surprisingly rich in protein, magnesium, and zinc.
Key nutrients:
- Vitamins: Vitamin B1, B2, B3, B5, B6, folate
- Minerals: Magnesium, Zinc, Iron, Copper, Phosphorus, Manganese, Potassium
- Compounds: Healthy fats (linoleic acid), protein, antioxidants
How it works: Protein supports muscle repair, magnesium strengthens bones, and zinc boosts immunity.
Where it’s found: Roasted watermelon seeds, powders, snacks.
Helpful for: Protein boost, bone health, immunity, energy.
Zucchini (Courgette) – The Light & Hydrating Veggie
Why it matters: Zucchini is a low-calorie, hydrating vegetable rich in vitamins, minerals, and antioxidants.
Key nutrients:
- Vitamins: Vitamin A (as carotenoids), Vitamin C, Vitamin K, Vitamin B6, folate
- Minerals: Potassium, Magnesium, Manganese, Iron, Phosphorus
- Compounds: Lutein, zeaxanthin, fiber, antioxidants
How it works: Hydrates the body, supports digestion, and protects eyes and skin with carotenoids.
Where it’s found: Grilled, stir-fried, soups, spiralized as pasta.
Helpful for: Hydration, digestion, eye health, weight control.