Apple- Helps reduce Body Mass Index and the polyphenols have anti obesity effects. Apples have been linked to lower chances of heart disease and lower blood pressure. Another study has linked apples to a reduced chance of stroke, diabetes 2, prevent cancer due to its antioxidants.The antioxidant quercetin can help regulate your immune system and reduce inflammation in the lungs.  

Avocado- Exceptionally nutritious, vitamin C, E, K, B2,B3, B5,B6,Folate, Magnesium, Potassium, Copper, Magnese. The Fiber in Avocado is good for stomach health and along with the vitamins and minerals play a role in keeping the cardiovascular system healthy. 

Barley is a cereal grain with a chewy texture and mild, nutty flavor. It’s one of the first grains to have been farmed by ancient civilizations. Iron, Magnesium, Phosphorus, Magnese, Selenium, Barley has many nutrients and is heavy with them. The Soluble Fiber and Beta-glucan helps lower cholesterol and improves blood sugar control.

Bananna- Helps improve Blood Sugar levels due to their soluble fiber, which is a prebiotic. probiotics escape digestion and and become beneficial bacteria for your stomach. The potassium helps lower blood pressure, and Magnesium also aids in heart health. Flavonoids prevent oxidative damage and remove free radicals from your body

Beans- High in Protein, High in Fiber, rich in nutrition is good for digestive health, Cardiovascular Health, 

Beets help regulate Blood sugar levels, are high in Antioxidants which protect our cells and protect us against free radicals Barley is a cereal grain with a chewy texture and mild, nutty flavor. It’s one of the first grains to have been farmed by ancient civilizations. Iron, Magnesium, Phosphorus, Magnese, Selenium, Barley has many nutrients and is heavy with them. The Soluble Fiber and Beta-glucan helps lower cholesterol and improves blood sugar control.

Banana- Helps improve Blood Sugar levels due to their soluble fiber, which is a prebiotic. probiotics escape digestion and and become beneficial bacteria for your stomach. The potassium helps lower blood pressure, and Magnesium also aids in heart health. Flavonoids prevent oxidative damage and remove free radicals from your body

Beans- High in Protein, High in Fiber, rich in nutrition is good for digestive health, Cardiovascular Health, 

Beets help regulate Blood sugar levels, are high in Antioxidants which protect our cells and protect us against free radicals

Berries- Loaded with antioxidants They help improve blood sugar and insulin response. They Help to lower cholesterol, and control free radicals.  

Black Pepper- being a antioxidant and anti-inflammatory, antibacterial, and anti fungal on its own has a compound called piperine which significantly improves the absorption of curicumin (the active super ingredient of turmeric)

Blueberries- believed to be one of the highest antioxidant levels off all common fruits and vegetables called flavonoids and neutralize some of the free radicals that damage DNA. They protect cholestrol in the blood from becoming bad, help lower blood pressure, help maintain brain function and improve memory, has anti-diabetes effects and help fight urinary tract infections. High in Vitamin C, K, and Maganese.  

Broccoli is a cruciferous vegetable that are known for its fiber, Vitamin C, K, Iron and potassium. It contains Quercetin, an antioxidant that lowers blood pressure, Kaempferol antioxidant that protect against heart disease, inflammation, cancer and allergies. these are only a couple of the many antioxidants broccoli has.

Brown Rice- A Whole Grain with a good source of folate, B2, potassium and calcium. High in magnesium, antioxidants, and anti-imflammatory. The fiber helps with weight loss and digestive health. Brown Rice contains lignin that may help reduce heart disease risk factors, reduced cholesterol, lower blood pressure and decrease artery stiffness. Brown rice has a lower glycemic index than white rice because it is digested slower and has less of an impact on blood sugar.  

Carrots are a particularly good source of Beta Carotin (skin(helps protect against uv radiation) and eye health), fiber (digestion), Lutein (eye health), lycopene (protect against cancers) and other antioxidants. Carrots also help lower cholesterol 

Cabbage-Fights inflammation due to anthocyanin antioxidants. The Vitamin C Keeps you strong by helping your body make collagen and boosts your immune system. It also helps your body absorb iron from plant based foods. The insoluble fiber can help keep the digestive system healthy and regular. It fuels the good bacteria in the stomach that protects the immune system and produces essential nutrients especially when fermented. The anthocyanins also helps reduce the risk of heart disease. The potassium helps lower blood pressure and reduces bad cholesterol. Vitamin K is essential for bone health and one cup of cabbage provides 85% of the recommended daily value.  

Cauliflower -Low on the glycemic index rating high on the health Benefit Scale. Great for diets looking to lower cholesterol. Cauliflower is a great source of vitamin C. . It also provides a good dose of vitamin B6 and magnesium,calcium, iron, phosphorus, potassium, zinc, copper, manganese, fluoride, and a wide array of B vitamins. 27 calories per cup. Thanks to its many micronutrients, antioxidants, and fiber, cauliflower offers many health benefits. Reduces Heart Disease, Helps Lower Cholesterol, Prevents Oxidative Stress and Chronic Diseases. May Protect Against Some Cancers. Lessens the Effects of Aging Glucoraphanin is a glucosinolate found in cauliflower and a precursor to the phytochemical sulforaphane (SFN). Sulforaphane helps protect against damage caused by spending too much time in the sun's ultraviolet rays and shows promise when included in anti-aging products.  

Cashew- Rich in unsaturated fats, rich in protein, healthy fats and antioxidants. This helps to reduce cholesterol, prevent heart disease, stroke and help manage diabetes. Rich in Vitamin E it helps protect the brain cells from oxidative damage.  

Chia Seed- High in fiber and Omega 3, Chia Seed helps reduce the risk of heart disease, lower bad cholesterol, and contains calcium phosphorus and magnesium which are important for maintaining good bone mineral density. Chis seeds are loaded with antixidants which help protect cells from free radical damage. free radicals contribute to aging and diseases like cancer. Some Studies have shown chia seeds and fiber in general help to contribute in weight loss.

Chickpeas - offer a wide range of vitamins and minerals. Manganese one which your body needs to fight free radicals, helps your brain send signals to each other, helps your body heal, maintains healthy bones, and helps metabolize nutrients.

Cinnamon- has been shown to help lower blood sugar, protect the heart and Brain. cinnamaldehyde is the fragrance and partly responsible for the health benefits and anti-inflammatory effects along with catching and procyanidins, which are a group of flavonoids which are antioxidants and anti inflammatories.  

Cocoa- high levels of antioxidants that have been linked to; reduced inflammation, better blood flow, lower blood pressure and improved cholesterol and blood sugar levels.   

Eggplant- High in Antioxidants that protect the body from free radicals, especially rich in anthocyanin which is responsible for the vibrant color. Eggplants help lower LDL cholesterol and triglycerides. High in fiber it can help reduce the absorption of sugar, and help weight loss. Additionally the Compound SRGs could cause the death of cancer cells 

Fennel- This bulbous fall vegetable and its seeds deserve to be part of your regular rotation. Fennel boasts nutrients such as fiber, potassium, and vitamin C. Fennel boasts health-protective nutrients and may improve the health of your skin, bones, digestive system, and more. Studies show that fennel contains health-protective antioxidants and valuable antimicrobial, antiviral, anti-fungal, and anti-inflammatory compounds.fennel has long been used as a medicinal plant for a wide range of issues related to digestive, endocrine, reproductive, and respiratory systems and as a milk stimulant for lactating parents.This might be because fennel may decrease the number of prostaglandins in your body.

Prostaglandins are chemicals that help your uterine muscles contract and shed the tissue that lines the inside of your uterus 

Flax Seed- is a very nutritious seed that provides protein, fiber, omega-3 fatty acids, and ligans ( anti cancer nutrient). Flax seeds are good for heart health, lower cholesterol, stabilize blood sugar and improve stomach health. Hemp Seed- Provide all nine amino Acids of Protein. They Contain omega 3 Fatty acids which is good for heart health, Vitamin E, magnesium, Phosphorous, potassium, iron, zinc. Antioxidants in hemp seeds have been shown to help Brain health. They have anti inflammatory compound that help joints and skin health. The CBD (cannabinol) content in the seed have neroprotective, anti-inflammatory and immune regulation qualities. 

Garlic- contains several vitamins and minerals, although a single clove doesn't provide much due to the small serving size. Each clove contains a small amount of vitamin C, zinc, calcium, iron, potassium, magnesium, vitamin E, vitamin K, and manganese, according to the USDA. Studies have shown garlic to produce potent anti-inflammatory effects by decreasing biomarkers of inflammation.Garlic has been shown to lower serum cholesterol levels. Patients with diabetes who were given a combination of olive oil and garlic were able to regulate cholesterol and triglyceride levels. Oxidative stress due to free radicals is thought to be mitigated with antioxidant consumption. Garlic contains phenolic compounds with potent antioxidant properties. Specifically, garlic has been shown to help reduce cardiovascular risk in patients with obesity via increased antioxidants and reduced inflammation. Garlic is a key ingredient in many popular heart health supplements. Available research shows that garlic extract can significantly reduce the risk of atherosclerosis, hypertension, diabetes, hyperlipidemia, myocardial infarction, and ischemic stroke due to the nutritional and phytochemical properties it contains.  

Ginger- Aids digestion, strengthens the immune system, has powerful anti- inflammatory and antioxidant effects. Helps lower blood sugar and strengthens the heart. Ginger has also been used to relieve menstral pains.  

Lemon - helps the body absorb iron in turn helps prevent anemia. The citric acid in lemons help prevent the formation of kidney stones. Research also links lemons to heart, brain health and lowering cholesterol level. They have anti-inflammatory effects and help reduce risks of brain disease and other degenerative diseases. Flavonoids help lower blood pressure, and a compound called hesperidin helps lower blood sugar levels.

Hemp seeds are exceptionally nutritious and rich in healthy fats, protein and various minerals.They are exceptionally rich in two essential fatty acids, linoleic acid (omega-6) and alpha-linolenic acid (omega-3).Hemp seeds are a great protein source, as more than 25% of their total calories are from high-quality protein. Hemp seeds are also a great source of vitamin E and minerals, such as phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron, and zinc Additionally, animal studies have shown that hemp seeds or hemp seed oil may reduce blood pressure, decrease the risk of blood clot formation and help the heart recover after a heart attack It decreased breast pain and tenderness, depression, irritability and fluid retention associated with PMS. Because hemp seeds are high in Gamma=linolenic acid (GLA several studies have indicated that they may help reduce symptoms of menopause, too.The exact process is unknown, but the GLA in hemp seeds may regulate the hormone imbalances and inflammation associated with menopause 

Jackfruit- are the largest edible fruit in the world. Jackfruit contains nutrients and phytochemicals with blood-sugar lowering properties. For example, jackfruit is a good source of fiber, which helps slow digestion and the speed at which glucose enters the bloodstream. The fruit is also rich in proanthocyanidins and flavonoids, which are plant compounds with powerful antidiabetic properties Jackfruit is rich in several nutrients important for heart health, including potassium, a mineral that's essential for blood pressure regulation. Jackfruit is rich in a variety of protective plant compounds, but is especially high in vitamin C and carotenoid antioxidants. 

Kale- Loaded with important micronutrients and antioxidants, kale is one of the most nutritious leafy greens available. Like other leafy greens, kale is very high in antioxidants. These include beta-carotene and vitamin C, as well as various flavonoids and polyphenols. This includes the flavonoids quercetin and kaempferol, which are found in relatively large amounts in kale. Interestingly, test-tube and animal studies suggest that these compounds may help ease inflammation, support heart health, slow the growth of cancer cells, and protect against chronic disease. One study in 149 people with metabolic syndrome found that consuming 14 g of kale powder every day for 8 weeks significantly reduced levels of LDL (bad) cholesterol, along with blood pressure, belly fat, and fasting blood sugar levels. Excellent source of vitamin K Vitamin K is an important nutrient. It is absolutely critical for blood clotting, and does this by “activating” certain proteins and giving them the ability to bind calcium.

Lentil- are seeds from the legume family. They are rich in polyphenols and flavanols which are known tho have strong antioxidant, anti-inflammatory, and neuroprotective effects. the polyphenols have been able to stop cancer growth in lab tests and play a part in improving blood sugar levels. They increase good cholesterol and reduce bad cholesterol. They contain a great source of folate which helps prevent excess homocysteine from accumulating in the body. homocysteine is another risk for heart disease.

Mango- Called a drupe or a stone fruit because of its large seed in the middle. high in antioxidants, fiber benzoic acid, it helps immune function, digestion, eye health, hearth health. Mangos super antioxidant Mangiferin protects the heart, cells, and helps lowers cholesterol 

Mushrooms- Rich in potassium known for reducing the negative impact sodium can have on your body it also sessions the tension in blood vessels, potentially helping to lower blood pressure. Mushrooms contain an excellent amount of zinc, Vitamin D (when exposed to ultraviolet rays), Selenium (protection against heart disease, lowers inflammation, brain health, thyroid Health, and overall booster of your immune system) 

Onion- Onions contain many antioxidants and sulfur-containing compounds. They have been linked to a reduced risk of cancer, lower blood sugar levels, and improved bone health.Onions are a decent source of fiber, which accounts for 0.9–2.6% of the fresh weight, depending on the type of onion.They are very rich in healthy soluble fibers called fructans. In fact, onions are among the main dietary sources of fructans. Fructans a prebiotic fibers, which feed the beneficial bacteria in your gut.leads to the formation of short-chain fatty acids (SCFAs), such as butyrate, which may improve colon health, reduce inflammation, and cut your risk of colon cancer.However, fructans are considered FODMAPs, which may cause unpleasant digestive symptoms in sensitive individuals, such as those with irritable bowel syndrome. Onions contain decent amounts of several vitamins and minerals, including:Vitamin C. An antioxidant, this vitamin is needed for immune function and maintenance of skin and hair .Folate (B9). A water-soluble B vitamin, folate is essential for cell growth and metabolism and especially important for pregnant women.Vitamin B6. Found in most foods, this vitamin is involved in the formation of red blood cells.Potassium. This essential mineral can have blood pressure-lowering effects and is important for heart health. The most abundant plant compounds in onions are:Anthocyanins. Only found in red or purple onions, anthocyanins are powerful antioxidants and pigments that give these onions their reddish color. Quercetin. An antioxidant flavonoid, quercetin may lower blood pressure and improve heart health .Sulfur compounds. These are mainly sulfides and polysulfides, which may protect against cancer. Thiosulfinates. These sulfur-containing compounds may inhibit the growth of harmful microorganisms and prevent the formation of blood clots 

Peaches- have a surprisingly high number of vitamins, minerals and antioxidants. Vitamin A, Potassium, Niacin,Vitamin E, K, copper, Magnesium, phosphorus, iron and B Vitamins. Packed with antioxidants they combat oxidative damage and help protect your body against aging and disease. The insoluble fiber helps reduce the likelihood of constipation and the soluble fiber provides beneficial bacteria that produce short chain fatty acids which help reduce inflammation and improve symptoms of digestive disorders like Crohns, IBS and Ulcerative Colitis. Peaches help promote heart health by improving cholesterol levels and lowering high blood pressure.  

Peanut- not a nut but a legume they contain a good amount of protein, healthy fats. Copper(good for heart health)Niacin, Folate, Vitamin E, Phosphorus(growth and maintenance of body tissue). Peanuts also have of cholesterol-lowering effect which is associated with reduced risk of gallstones.

Quinoa- Quinoa is a good source of a number of important nutrients, including folate, magnesium, zinc, and iron.It’s also rich in fiber and protein, nutrients that play an important role in helping you feel fullTwo flavonoid plant compounds that have been particularly well studied are quercetin and kaempferol. These are the main flavonoids found in quinoa .Quercetin and kaempferol have anti-inflammatory qualities and act as antioxidants in the body, meaning they help protect cells from damage caused by unstable molecules called free radicalsQuinoa is often referred to as a complete protein. This is because it contains all nine of the essential amino acids that your body can’t make on its own.Quinoa is high in fiber, plus several vitamins and minerals that are low in many people’s diets.Regularly eating quinoa can help you meet your needs for magnesium, potassium, iron, fiber, and folate, a vitamin that’s especially important during pregnancy due to its role in fetal growth and development

Soy Bean- Are one the best sources of plant protein. One Cup of Boiled soybeans has about 31 grams of protein. Being low in carbohydrates soybeans are very low on the glycemic index. rich in Vitamins and minerals, antioxidants, and isoflavones. Soybeans help reduce cancer risk Alleviate menopause symptoms, and help maintain Bone health, and help reduce the risk of osteoporosis in woman who have undergone menopause.

Strawberry- Excellent source of vitamin C and manganese, folate and potassium. good for friendly bacteria in the stomach and improves digestive health. Anthocyanin is rich in Strawberries making numerous health benefits regarding heart health. Strawberries seem to slow down glucose digestion and reduce spikes in glucose and insulin.  

Tumeric- Turmeric is the spice that gives curry its yellow color. It has been used in India for thousands of years as both a spice and medicinal herb. Research has shown that turmeric contains compounds with medicinal properties.These compounds are called curcuminoids. The most important one is curcumin, which is the main active ingredient in turmeric.It has powerful anti-inflammatory effect and is a very strong antioxidant curcumin can help the brain form new connections in certain areas of the brain. such as memory and learning and eating/drinking and body weight. curicumin helps lower the risk of heart disease. Specifically, it helps improve the function of the lining of your blood vessels. It can also help reduce inflammation and oxidation. There is also evidence that curcumin may prevent cancer from occurring in the first place, especially cancers of the digestive system like colorectal cancer. There are several different types of arthritis, most of which involve inflammation in the joints.In a study on people with osteoarthritis, curcumin appeared to be more effective in relieving pain than a placebo, and research has also found its effect to be similar to that of non-steroidal anti-inflammatory drugs (NSAIDs). In another study on rheumatoid arthritis, curcumin appeared to have helped reduce disease-related inflammation.

Turnips have high levels of vitamin C protecting your body from free radical damage, helps iron absorption and helps regulate blood cholesterol. along with high levels of Vitamin K, Vitamin A, Folate and a bit of Calcium

Zuccini- water, fiber, electrolytes for a healthy digestive system. reduces blood sugar levels, maintains healthy blood circulation, blood pressure and helps lower cholesterol levels. anti inflammatory compounds, including Vitamin A & C, glutathione peroxidase and superoxide dismutase, protects against oxidation and inflammation.