142 Smoothie Ingredients & their Health Benefits – Smoothies
Make your smoothies Nutrient Rich by adding a little bit of superfoods into the mix. Powders and proteins and other healthy ingredients area a quick add that can make a huge difference for you health. You can use these ingredients for a detox or just an extra kick of energy. Lots and Lots of health benefits to adding in more healthy ingredients to your smoothie recipes.
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1. Almonds –
The almond is a species of tree. Mostly we are familiar with almonds as the edible seeds of this tree, which we call almonds. Almonds are powerhouses of nutrition, containing monounsaturated fats that lower LDL cholesterol and are protective against cardiovascular disease. Almonds are rich in biotin, and contain large amounts of Vitamin E, Manganese, Copper, Vitamin B2, phosphorus, magnesium, and molybdenum.
2. Agave
Agave is a sweetener commercially produced from several species of agave, including blue agave. Agave syrup is sweeter than honey and tends to be less viscous. Most agave syrup comes from Mexico and South Africa. Agave is high in fructose and should only be used in moderation.
3. Aloe Juice
Aloe juice is juice made from the aloe plant. Aloe is a genus containing over 500 species of flowering succulent plants. The most widely known species is Aloe vera. Aloe Vera contains many vitamins including A, C, E, folic acid, choline, B1, B2, B3 (niacin), B6. Aloe Vera is also one of the few plants that contains vitamin B12. Some of the 20 minerals found in Aloe vera include: calcium, magnesium, zinc, chromium, selenium, sodium, iron, potassium, copper, manganese. Aloe is good for digestion and fights illnesses and diseases of many kinds.
4. Almond Butter
Almond butter is a paste made from almonds that is great for spreading or dipping. The almond is a species of tree native to the Middle East and South Asia, mostly we are familiar with almonds as the edible seeds of this tree. Almonds are powerhouses of nutrition, containing monounsaturated fats that lower LDL cholesterol and are protective against cardiovascular disease. Almonds are rich in biotin, and contain large amounts of Vitamin E, Manganese, Copper, Vitamin B2, phosphorus, magnesium, and molybdenum.
5. ACAI Juice
Açaí juice is a juice made from the açaí berry or fruit. The açaí palm is a species of palm tree in the genus Euterpe cultivated for its fruit. Açaí is an excellent source of anti-oxidants, minerals like potassium, manganese, copper, iron, and magnesium, and vitamins like B-complex vitamins and vitamin-K. It also contains very good amounts of niacin, vitamin B-6 and riboflavin. Açaí is high in tannins and polyphenols and has anti-aging, anti-inflammatory, and anti-cancer functions.
6. Agar Powder –
Agar powder is made from agar and used as a thickener. Agar or agar-agar is a jelly-like substance, obtained from algae and discovered in the late 1650s or early 1660s by Minoya Tarozaemon in Japan, where it is called kanten. Agar is soothing to the digestive system and helpful for digestive disorders. Never consume agar powder before it is fully integrated into the liquid you are using it with. It can expand in the throat and constrict breathing.
7. Agar Flakes –
Agar flakes are made from agar and used as a thickener. Agar or agar-agar is a jelly-like substance, obtained from algae and discovered in the late 1650s or early 1660s by Minoya Tarozaemon in Japan, where it is called kanten. Agar is soothing to the digestive system and helpful for digestive disorders. Never consume agar powder before it is fully integrated into the liquid you are using it with. It can expand in the throat and constrict breathing.
8. Apple Cider Vinegar
Apple cider vinegar is a type of vinegar made from cider or apple must. Apple cider vinegar’s main ingredient is acetic acid, which has strong anti-microbial effects. Studies show that Apple cider vinegar helps with weight loss, blood sugar management, and heart health. Eating apple cider vinegar with protein-containing meals can aide in the digestion of protein.
9. Apricots
An apricot is a fruit or the tree that bears the fruit. Usually, an apricot tree is from the tree species Prunus armeniaca. Apricots are high in fiber and low in sugar, making them a great fruit for weight control and blood sugar management. They get their beautiful orange color from beta-carotenes, and are also high in Vitamin C, potassium, and copper. Apricots contain antioxidants and protect eyesight and guard against inflammation.
10. Artichoke hearts
The globe artichoke is a variety of a species of thistle cultivated as a food. The edible portion of the plant consists of the flower buds before the flowers come into bloom. The hearts of the artichoke are particularly prized for their taste and consistency, and often found pickled. Artichokes are high in fiber, folic acid, antioxidants, Vitamin C, Vitamin K, potassium, copper, and iron. They have cancer-protective and cholesterol lowering properties.
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11. Apple Juice Concentrate –
Apple juice concentrate is frozen, concentrated apple juice. It is often used to sweeten smoothies and other recipes. The apple tree is a deciduous tree in the rose family best known for its sweet, pomaceous fruit, the apple. Apples are high in Vitamin C and fiber, and contain important phytonutrition for regulating blood sugar and preventing cardiovascular disease. Apples have also been studies for their positive effect on respiratory health, including helping with asthma.
12. Apple Pie Spice
Apple Pie Spice is a blend of spices used to flavor apple pies – most commonly cinnamon, nutmeg, and allspice. Cinnamon is a spice obtained from the inner bark of several trees from the genus Cinnamomum. Cinnamon contains a range of volatile oils that help with blood sugar control, so is a great food to use in weight management. Cinnamon has strong anti-clotting and anti-microbial activity, and is very high in manganese. Nutmeg is a spice derived from several species of tree in the genus Myristica. It’s usually used as a ground powder of the hard seed produced by the trees. You can use a Vitamix or Blendtec to grind nutmeg yourself! Nutmeg is a powerful medicinal plant which provides a myriad of anti-fungal, anti-depressant, digestive, and disease-preventing benefits. Allspice is the dried unripe fruit of Pimenta dioica. Allspice is a powerful superfoods containing volatile oils shown to stimulate digestion. It is rich in the volatile oil eugenol, which has local anesthetic and antiseptic properties and has been used in teeth and gum procedures. Allspice also contains ample amounts of Vitamin A, Vitamin B1, Vitamin B2, and Vitamin C as well as the minerals calcium, iron, magnesium, potassium, copper, and manganese.
13. Basil –
Basil, Thai basil, or sweet basil, is a common name for the culinary herb Ocimum basilicum of the family Lamiaceae. Basil is a very good source of Vitamin K. It is also high in manganese and copper, and has ample amounts of Vitamin A, Vitamin C, calcium, folate, and iron. Basil is DNA-protective, anti-bacterial, anti-inflammatory and good for cardiovascular health.
14. Bay Leaf –
Bay leaf refers to the aromatic leaves of several plants used in cooking. These include: Bay laurel. Fresh or dried bay leaves are used in cooking for their distinctive flavor and fragrance. Bay leaves are high in Vitamin C, Vitamin A, and folic acid, as well as a good source of B Vitamins. Bay leaves are also rich in minerals like copper, potassium, calcium, manganese, iron, selenium, zinc and magnesium. The medicinal oils in bay leaves consist largely of cineol which has many uses in natural medicine.
15. Blackberries –
The blackberry is an edible fruit produced by many species in the Rubus genus in the Rosaceae family. Blackberries are packed with vitamins, minerals, and antioxidants. They are an excellent source of Vitamin C and an adequate source of vitamin A, vitamin E, and vitamin K. They have a good amount of minerals such as potassium, manganese, copper, and magnesium. They are rich in phenolic flavonoid phytochemicals such asanthocyanins, ellagic acid, tannin, quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol, and salicylic acid. Scientific studies show that these antioxidant compounds may have potential health benefits against cancer, aging, inflammation, and neurological diseases.
16. Black Pepper –
Black pepper is a flowering vine in the family Piperaceae, cultivated for its fruit, which is usually dried and used as a spice and seasoning. Black pepper is high in manganese, copper, and Vitamin K, and is mostly comprised of fiber. Black pepper has been used traditionally to improve intestinal health and digestion, however some modern nutrition experts consider black pepper an irritant to the digestive system.
17. Black Beans –
Black turtle bean is a small, shiny variety of common beans. Black beans are an excellent source of protein and fiber. They are incredibly high in molybdenum, with a one cup serving providing 287% of the USRDA. They are also rich in folate, copper, manganese, phosphorus, magnesium, iron, and Vitamin B1. Black beans have been shown to benefit the digestive tract, blood sugar regulation, protect against heart disease, and prevent inflammation. Soaking black beans in water overnight before use helps unlock the nutritional potential while breaking down some of the harder-to-digest compounds.
18. Beet –
The beet is the taproot portion of the beet plant, it is several of the cultivated varieties of beet (Beta vulgaris) grown for their edible taproots and their greens. Beets are rich in folate, manganese, potassium, copper, and fiber. Beets are a unique source of phytonutrients called betalains. Betalains have been shown to provide antioxidant, anti-inflammatory, and detoxification support.
19. Bean Sprouts –
Bean sprouts are a common ingredient, especially in Asian cuisine, made from sprouting beans. The typical bean sprout is made from the greenish-capped mung beans. Sprouting can increase your ability to absorb nutrients in the beans that would normally be less digestible because they are bound by phytic acid. Bean sprouts are a good source of the B vitamins riboflavin, pantothenic acid, vitamin B-6, thiamin and niacin. They are also high in Vitamin C. Mung bean sprouts are especially high in copper and iron. Bean sprouts should be consumed very fresh or cooked – as there may be harmful bacteria associated with them.
20. Blue Green Algae
Cyanobacteria, or blue-green algae, also known as Cyanophyta, is a phylum of bacteria that obtain their energy through photosynthesis. The name “cyanobacteria” comes from the color of the bacteria. Blue green algae is a good source of protein, with about 6 grams in each 100-gram serving. Its protein content includes all the essential amino acids, making it a complete source of these important nutrients. It also provides modest amounts of calcium, iron, potassium and magnesium, as well as small amounts of zinc and phosphorus. The algae also contain vitamins A, C, E and several of the B vitamins, including thiamin, riboflavin, vitamin B-6 and folate. Blue green algae has been shown to help with a variety of disease prevention, including slowing the growth of viruses like HIV.
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21. Bragg Liquid Aminos –
Bragg Liquid Aminos is a Certified NON-GMO liquid protein concentrate, derived from healthy soybeans that contains 16 essential and non-essential amino acids in naturally occurring amounts, including Alanine, Arginine, Aspartic Acid, Glutamic Acid, Glycine, Histidine Isoleucine, Leucine, Methionine, Phenylalanine, Proline, Serine, Threonine, Tyrosine, Valine, and Lysine. It’s a great way to add a salty taste and some amino acids to any recipe.
22. Cashews –
The cashew tree is a tropical evergreen that produces the cashew nut. Cashews are chock full of copper, phosphorus, manganese, magnesium, and zinc. They are great sources of monounsaturated fats, which lower LDL cholesterol and are protective against cardiovascular disease. Studies show that people who consume cashews and other nuts are more likely to manage their weight.
23. Cacao Nibs –
Cacao nibs are basically raw chocolate, pieces of cacao beans that have been roasted, hulled and prepped. Cacao is the dried and fully fermented fatty seed of Theobroma cacao. Cacao is a powerful superfood that has centuries of recorded traditional and medicinal use. It is high in antioxidants, iron and fiber, and contains the unique nutrition theobromine, a mild stimulant that some believe can treat depression. It may cause the brain to produce more of a neurotransmitter called anandamide which some people say is why chocoholism exists.
24. Cauliflower –
Cauliflower is one of several vegetables in the species Brassica oleracea, in the family Brassicaceae. It is an annual plant that reproduces by seed. Typically, only the head is eaten. Cauliflower is high in Vitamin C, Vitamin K, and Vitamin B6 as well as folate, pantothenic acid, choline, and fiber. Cauliflower has antioxidant and anti-inflammatory effects and is supportive to the digestive system. It is very supportive to the body’s detoxification processes.
25. Cantaloupe –
Cantaloupe melon refers to a variety of Cucumis melo, a species in the family Cucurbitaceae. Cantaloupes are great sources of Vitamin C and Vitamin A in the form of carotenoids. They also have ample amounts of B Vitamins, and are rich in potassium, copper, and folate. Cantaloupe has a very diverse nutrient profile, is low in sugar and high in moisture, and has anti-inflammatory effects.
26. Cannellini Beans –
The cannelini, white kidney, or navy bean is a class of the common bean (Phaseolus vulgaris). It is small, dry white bean which is smaller than many other types of white beans, and has an oval, slightly flattened shape. Cannelini beans are high in protein and fiber. A one cup serving of cannelini beans contains a whopping 295% of the USRDA of molybdenum. They are also very high in folate, copper, manganese, phosphorus, iron, potassium, magnesium, and Vitamin B1. Cannelini beans are good for the heart, stabilize blood sugar, boost energy, and support memory function.
27. Caramel Sauce –
Caramel is a beige to dark-brown confectionery product made by heating any of a variety of sugars. It is used: as a flavoring in puddings and desserts as a filling in bonbons as a topping for ice cream. Caramel sauce often contains dairy fat. It can be very high in saturated fat and calories and because of its sugar content should be used in moderation.
28. Chai Tea –
Chai tea is a traditional Indian drink that uses a wonderful spicy profile of Indian spices mixed with black tea. Black tea is a type of tea made from leaves of the shrub Camellia sinensis. It’s color is provided by oxidization, making it stronger tasting and higher in caffeine and antioxidants than other varieties of tea. Tea is the second most consumed beverage in the world and is a rich source of polyphenols. Black tea has been shown to reduce some symptoms of heart disease and may help to keep blood cholesterol levels low.
29. Chives –
Chives is the common name of Allium schoenoprasum, the smallest species of the edible onion genus. Just like in other allium members (scallions, onions, garlic), chives too possess thio-sulfinites antioxidants. Thio-sufinites such asdiallyl disulfide, diallyl trisulfide and allyl propyl disulfide convert to allicin by enzymatic reaction when its leaves are disrupted (crushed, cut, chewed). These are found to have anti-bacterial, anti-viral, and anti-fungal effects as well as benefits to the liver. Chives are high in Vitamin A, Vitamin K, B Vitamins, folates, copper, iron, manganese, zinc, and calcium.
30. Cherries –
The cherry is the fruit of many plants of the genus Prunus, and is a fleshy drupe. The cherry fruits of commerce are usually obtained from a limited number of species such as cultivars of the sweet cherry, Prunus avium. Cherries are high in Vitamin C and Vitamin A. Cherries are pigment rich fruits. These pigments are bioflavonoid compounds known as anthocyanin glycosides which have a strong antioxidant effect. Cherries support healthy sleep and can prevent headaches and migraines.
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31. Chia Seeds –
Salvia hispanica, commonly known as chia, is a species of flowering plant in the mint family, Lamiaceae, native to central and southern Mexico and Guatemala. Chia seeds are excellent sources of fiber, protein, antioxidants, and Omega-3 fatty acids. Chia seeds are high in calcium, manganese, magnesium, and phosphorus. They help with gut motility and digestive health and have use in treating diabetes and stabilizing blood sugar.
32. Chick Peas –
The chickpea or chick pea is a legume of the family Fabaceae, subfamily Faboideae. It is also known as gram, or Bengal gram, garbanzo or garbanzo bean and sometimes known as Egyptian pea, ceci, cece or chana. Its seeds are high in protein. Chick peas are an excellent source of fiber. They are also very high in molybdenum, with a one cup serving providing a whopping 273% of the USRDA. They are high in manganese, folate, copper, phosphorus, iron, and zinc. They are very versatile and have been used in many kinds of traditional foods. They are a great food for satiety and blood sugar regulation and have shown cardiovascular benefits as well as digestive tract support.
33. Chicken Broth –
Chicken broth is a broth made from cooking chicken in water or other liquid. Homemade chicken broth boosts the immune system, aids digestion, increases efficiency of protein use, provides easily digestible minerals – including calcium, and can improve the symptoms of many disorders. Chicken broth made with bones has plenty of calcium, magnesium, phosphorus as well as gelatin, collagen, and glycine.
34. Chocolate Syrup –
Chocolate syrup is a syrup made from sugar and cocoa, which is a ground, dried preparation of cacao. Cacao is the dried and fully fermented fatty seed of Theobroma cacao. Cacao is a powerful superfood that has centuries of recorded traditional and medicinal use. It is high in antioxidants, iron and fiber, and contains the unique nutrition theobromine, a mild stimulant that some believe can treat depression. It may cause the brain to produce more of a neurotransmitter called anandamide which some people say is why chocoholism exists.
35. Chili Powder
Chili powder is a spice made from ground, dried chiles. It adds warmth and spice to any dish. Chilies contain health benefiting alkaloid compound, capsaicin, which gives them a strong spicy taste. Capsaicin has been found to have anti-bacterial, anti-carcinogenic, analgesic, and anti-diabetic properties. It’s also been shown to reduce LDL (bad cholesterol) levels.
36. Cinnamon Apple Sauce –
Cinnamon apple sauce is a sauce made from cooked down apples, with cinnamon used as flavoring. The apple tree is a deciduous tree in the rose family best known for its sweet, pomaceous fruit, the apple. Apples are high in Vitamin C and fiber, and contain important phytonutrition for regulating blood sugar and preventing cardiovascular disease. Apples have also been studies for their positive effect on respiratory health, including helping with asthma. Cinnamon is a spice obtained from the inner bark of several trees from the genus Cinnamomum. Cinnamon contains a range of volatile oils that help with blood sugar control, so is a great food to use in weight management. Cinnamon has strong anti-clotting and anti-microbial activity, and is very high in manganese.
37. Coarse Salt –
Coarse salt is a mineral substance composed primarily of sodium chloride. The coarseness or fineness of salt is one of the ways of adjusting its flavor. Salt provides sodium, which is absolutely essential for cell function and human life itself. The average American diet contains far too much salt, making this ingredient a good one to avoid if you are uncertain how much you are getting in your food. Over-intake of sodium is a cause of many health problems, including cardiovascular disease.
38. Coriander –
Coriander, also known as cilantro, Chinese parsley or dhania, is an annual herb in the family Apiaceae. The spice is made from the ground, dried “seed” – which is actually a fruit. Coriander is a powerful medicinal plant that is high in Vitamin K and contains many phytonutrients. Coriander has strong antibacterial properties and has been shown effective in fighting Salmonella and Candida Albicans.
39. Cocoa –
Cocoa is a powder made from roasted and dried cacao seeds. Cacao is a powerful superfood that has centuries of recorded traditional and medicinal use. It is high in antioxidants, iron and fiber, and contains the unique nutrition theobromine, a mild stimulant that some believe can treat depression. It may cause the brain to produce more of a neurotransmitter called anandamide which some people say is why chocoholism exists.
40. Coconut Palm Sugar –
Coconut palm sugar is sugar derived from the coconut palm tree. The coconut tree is a member of the family Arecaceae. It is the only accepted species in the genus Cocos. Coconut palm sugar contains some minerals including iron, zinc, calcium and potassium, along with some short chain fatty acids, polyphenols and antioxidants that may also provide some health benefits. It also contains inulin, a fiber which may help it to have a lower glycemic index than some sugars. Due to the sugar content, coconut palm sugar should be consumed in moderation.
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41. Coconut Extract –
Coconut extract is an extract of coconut used for flavoring. It gives a strong flavor of coconut. The coconut tree is a member of the family Arecaceae. It is the only accepted species in the genus Cocos.
42. Coconut Water –
The coconut tree is a member of the family Arecaceae. It is the only accepted species in the genus Cocos. Coconut water is actually the juice in the endosperm of young, tender coconuts. Its water is consumed worldwide for its nutritious and health benefiting properties. The water is obtained by opening a tender, green, healthy, and undamaged coconut. Inside, it’s clear liquid is sweet, and sterile and composed of unique chemicals such as sugars, vitamins, minerals, electrolytes, enzymes, amino acids, cytokine, and phyto-hormones. Coconut water helps electrolyte balance and blood sugar regulation.
43. Coconut Nectar
Coconut nectar is the sap of the coconut tree, much like maple syrup coconut nectar is coconut syrup. The coconut tree is a member of the family Arecaceae. It is the only accepted species in the genus Cocos. Coconut nectar contains some minerals including iron, zinc, calcium and potassium, along with some short chain fatty acids, polyphenols and antioxidants that may also provide some health benefits. Due to the sugar content, coconut nectar should be consumed in moderation.
44. Coconut Sugar –
Coconut sugar is sugar derived from the coconut palm tree. The coconut tree is a member of the family Arecaceae. It is the only accepted species in the genus Cocos. Coconut sugar contains some minerals including iron, zinc, calcium and potassium, along with some short chain fatty acids, polyphenols and antioxidants that may also provide some health benefits. It also contains inulin, a fiber which may help it to have a lower glycemic index than some sugars. Due to the sugar content, coconut sugar should be consumed in moderation.
45. Coconut Yogurt
Coconut yogurt is a food produced by bacterial fermentation of coconut milk. Coconut yogurt is a great source of probiotic bacteria including L. Acidophilus and B. Bifidum strains. The coconut tree is a member of the family Arecaceae. It is the only accepted species in the genus Cocos. Coconuts are the definition of “good fat”, with a super high fat content including lauric acid.
46. Coconut Shredded –
Shredded coconut is made from dried, shredded coconut meat. The coconut tree is a member of the family Arecaceae. It is the only accepted species in the genus Cocos. Coconuts are the definition of “good fat”, with a super high fat content including lauric acid.
47. Cucumber –
Cucumber is a widely cultivated plant in the gourd family Cucurbitaceae. It is a creeping vine that bears cylindrical fruits that are used as culinary vegetables. There are three main varieties of cucumber: slicing, pickling, and burpless. Cucumbers are a cooling, moisturizing food. They are high in Vitamin K, molybdenum, and pantothenic acid. Cucumbers contain lignans associated with a reduction in cancer and cardiovascular disease.
48. Curry –
Curry powder is a spice mix of widely varying composition based on South Asian cuisine usually involving ginger, garlic, and turmeric. Ginger or ginger root is the rhizome of the plant Zingiber officinale. In addition to ginger’s amazing warm flavor, it’s a strong anti-inflammtory and a great digestive tonic. Many people find relief of nausea using ginger – including that produced by morning sickness during pregnancy and by motion sickness. Allium sativum, commonly known as garlic, is a species in the onion genus, Allium. Garlic is a powerful anti-fungal agent and has been used traditionally to ward off sickness and infection. Studies show that garlic reduces cholesterol production, reduces blood pressure, and is preventive against stomach cancer. Turmeric is a rhizomatous herbaceous perennial plant of the ginger family, Zingiberaceae. It is usually ground into a powder and used as a spice in foods or blended drinks. It has a warm, peppery, bitter flavor and is mostly known for its use in curry. Turmeric is a powerful anti-inflammatory and has outperformed many pharmaceutical anti-inflammatory drugs in clinical studies. There are countless studies showing the benefits of turmeric in both prevention and treatment of disease, including inflammatory bowel disease, rheumatoid arthritis, and many types of cancer.
49. Dates –
Phoenix dactylifera is a palm in the genus Phoenix, cultivated for its edible sweet fruit, otherwise known as dates. Fresh dates are composed of soft, easily digestible flesh and simple sugars like fructose and dextrose – they are nature’s candy. Dates contain plenty of fiber and tannins. They have moderate amounts of vitamin A, vitamin K, B vitamins, iron, potassium, calcium, manganese, and copper. Dates have antioxidants said to be protective to vision
50. Dried Italian Seasoning –
Dried italian seasoning is an herb blend usually made from a mixture of oregano, marjoram, thyme, basil, rosemary, and sage. These herbs are all high in volatile oils and have powerful anti-fungal, anti-carcinogenic and anti-inflammatory effects. They also help to regulate blood sugar and therefore are useful in weight loss and management. It’s important to purchase dried Italian seasoning and all herbs organic to avoid concentrated chemical residue.
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51. Dried Split Peas –
Split peas are a culinary preparation consisting of the dried, peeled and split seeds of Pisum sativum. Although they belong to the same family as beans and lentils, they are usually distinguished as a separate group because of the ways in which they are prepared. Like all in this family they are very high in molybdenum, with just one cup providing 327% the USRDA. They are also an excellent source of protein and fiber, and very high in manganese, copper, folate, phosphorus, pantothenic acid, potassium, and vitamin B1. Split peas are very good for regulating blood sugar and weight management.
52. Dried Adzuki –
The adzuki bean is a species of bean – cultivars most familiar in Northeast Asia have a uniform red colour. Botanists presume Vigna angularis var. nipponensis is the progenitor. Adzuki beans are high in protein and fiber, and low in fat. They are also high in potassium, iron, and B vitamins. They help to improve intestinal health, stabilize blood sugar, prevent breast cancer, and treat bladder infections and urinary dysfunction.
53. Dill Weed –
Dill is an annual herb in the celery family Apiaceae. It is the sole species of the genus Anethum. Dill contains vitamin C and manganese. It has antioxidants and protects against cancer and it helps prevent bone loss. Dill also contains volatile oils that act as anti-bacterial agents.
54. E3 Live – Liquid Blue Green Algae
E3Live is an all-organic superfood, it is 100% Aphanizomenon flos-aquae (AFA) in a fresh-frozen liquid form. AFA is an organic blue-green algae wild-harvested from Klamath Lake in Oregon, USA. This nutrient dense superfood contains over 65 vitamins, minerals, amino acids and essential fatty acids. It is a plant-based superfood is non-GMO, vegan and a rich source of chlorophyll. Though E3 Live is not a source of a great amount of protein and nutrition, the nutrition and protein in it is very high quality, and very absorbable.
54. Eggplant –
Eggplant is a species of nightshade. Eggplant is very versatile, and has been used in many traditional cuisines prepared many different ways. Eggplant is an excellent source of dietary fiber. It is also rich in B vitamins, copper, and manganese as well as in phenolic antioxidant compounds – compounds which scavenge free radicals in the body. Eggplants have shown to be good for cardiovascular health.
55. Flax Seeds –
Flax seeds are a member of the genus Linum in the family Linaceae. Flax is rich in Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Flax also contains more lignans than almost any other plant, which have both plant estrogen and antioxidant qualities. Flax contains both soluble fiber and insoluble fiber. Flax seeds are an essential source of omega-3 fatty acids for vegetarians and vegans.
56. Flax Meal –
Flax meal is made from ground flax seeds, a member of the genus Linum in the family Linaceae. Flax is rich in Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Flax also contains more lignans than almost any other plant, which have both plant estrogen and antioxidant qualities. Flax contains both soluble fiber and insoluble fiber. Flax seeds are an essential source of omega-3 fatty acids for vegetarians and vegans.
57. Fennel Stalks
Fennel is a flowering plant species in the celery family Apiaceae or Umbelliferae. It is the sole species in the genus Foeniculum. The bulb, stalks, and fronds of the plant are all used in cooking. Fennel has a decent amount of fiber and also contains Vitamin C, potassium, molybdenum, manganese, and copper. Fennel contains a unique combination of phytonutrients, including the flavonoids rutin, quercitin, and various kaempferol glycosides, that give it strong antioxidant activity. Fennel is good for the cardiovascular system and the colon, as well as a strong supporter of the immune system.
58. Frozen Mixed Berries
Frozen mixed berries are a mix of berries that have been frozen. Most berries contain ample amounts of Vitamin K, Vitamin C, manganese, and copper as well as high levels of antioxidants and phytonutrients. Berries are helpful for blood sugar regulation and weight management. They’ve been shown beneficial in fighting cancer and cardiovascular disease, and to have a positive effect on memory and cognition.
59. Fuyu Persimmon –
Persimmons are the edible fruit of a number of species of trees in the genus Diospyros. Diospyros is in the family Ebenaceae. The most widely cultivated species is the Asian persimmon, Diospyros kaki, of which fuyu is a variety. Fuyu persimmons are a non-astringent variety of these that do not retain tannins when firm, meaning that they have a sweet taste and can be eaten like an apple, or can be left at any stage of ripeness, including the jelly-like stage. Fuyu persimmons contain a fair amount of Vitamin C, B-complex vitamins, potassium and calcium as well as polyphenols and antioxidants. Traditional Chinese medicine considers fuyu persimmons regulators of chi, or vital energy.
60. Garlic –
Allium sativum, commonly known as garlic, is a species in the onion genus, Allium. Garlic is a powerful anti-fungal agent and has been used traditionally to ward off sickness and infection. Studies show that garlic reduces cholesterol production, reduces blood pressure, and is preventive against stomach cancer.
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61. Garlic Powder –
Garlic powder is a spice that adds garlic flavor made from ground, dried garlic. Allium sativum, commonly known as garlic, is a species in the onion genus, Allium. Garlic is a powerful anti-fungal agent and has been used traditionally to ward off sickness and infection. Studies show that garlic reduces cholesterol production, reduces blood pressure, and is preventive against stomach cancer.
62. Garbanzo Beans
The garbanzo or garbanzo bean is a legume of the family Fabaceae, subfamily Faboideae. It is also known as chickpea or chick pea. Its seeds are high in protein. Garbanzo beans are an excellent source of fiber. They are also very high in molybdenum, with a one cup serving providing a whopping 273% of the USRDA. They are high in manganese, folate, copper, phosphorus, iron, and zinc. They are very versatile and have been used in many kinds of traditional foods. They are a great food for satiety and blood sugar regulation and have shown cardiovascular benefits as well as digestive tract support.
63. Grapefruit
The grapefruit is a citrus tree known for its sour to semi-sweet fruit. Grapefruits are the definition of astringent, with a unique tangy taste that is fun to use in recipes, and very healthy. Grapefruits are very high in vitamin C, with one half a grapefruit providing a whopping 59% of the USRDA of C! They also contain fiber, Vitamin A, copper, pantothenic acid, potassium, and biotin. The pinkish color of grapefruits comes from lycopene, an antioxidant that has shown benefits to prostate health. Phytonutrients in grapefruit called “limonoids” fight cancer. Grapefruits also contain naringenin, a flavonoid shown to repair DNA. In addition to their cancer fighting properties, grapefruits have also shown to prevent kidney stones and lower cholesterol.
64. Green Bell Pepper
Green bell peppers are a cultivar group of the species Capsicum annuum. Bell peppers are rich in carotenoids which play an important role in heart and eye health. Bell peppers are also very high in Vitamin C with one cup of them providing 150% of the USDA recommended daily amount. Additionally they contain plenty of Vitamin B6, Vitamin A, and Folate as well as being one of the few foods to contain health supportive and cancer fighting sulfur-containing compounds.
65. Hazelnut Butter-
Hazelnut butter is a spread made from ground hazelnuts. A hazelnut is the nut of the hazel and is also known as cobnut or filbert nut according to species. Hazelnuts are usually more round and spherical than a filbert – which is more elongated. Hazelnuts are rich in fiber and monounsaturated fatty acids like oleic as well as an essential fatty acid, linoleic acid, that helps lower LDL or “bad” cholesterol and increases HDL or “good” cholesterol. Hazelnuts are rich in folate, an important nutrient that has been all but deleted from American soils. They are also a great source of vitamin E and manganese, potassium, calcium, copper, iron, magnesium, zinc, and selenium. Hazelnuts have many health-benefiting properties including heart protective qualities and compounds that protect against cancer and strokes.
66. Hemp Seeds –
Hemp is a commonly used term for high-growing varieties of the Cannabis plant and its products, which include fiber, oil, and seed. Hemp seeds are a great source of nutritious protein and deliver the tough to find amino acid, GLA. Hemp seeds are rich in protein and contain omega-3 and omega-6 fatty acids, Vitamin A, Vitamin E, Bitamin B-12, folic acid and are rich in magnesium, potassium, iron and magnesium.
67. Honey –
Honey is a sweet food made by bees using nectar from flowers. The variety produced by honey bees is the one most commonly referred to, as it is the type of honey collected by most beekeepers and consumed by people. Honey’s sweet taste comes from sugar, so it should be consumed in moderation. Honey does contains trace amounts of vitamins and minerals, and also antioxidants that have shown anti-inflammatory and to reduce homocysteine and bad cholesterol levels. Honey is a better choice of sweeteners than refined sugars – but even with natural nutritional benefits it is still a sweetener made primarily of fructose.
68. HoneyDew Melon
A melon is any of various plants of the family Cucurbitaceae with edible, fleshy fruit. The word “melon” can refer to either the plant or specifically to the fruit. Many different cultivars have been produced, particularly of muskmelons, some called Honeydew melons. Honeydew melon is sweet and full of moisture and low in calories. Honeydew melons contain a good amount of vitamin C, with a one cup serving of melon providing about half of the USRDA of C. They also contain a nice compliment of B vitamins, potassium and copper. Honeydew melons also contain fiber, making them a nice treat for helping manage weight and blood sugar levels.
69. Kelp Noodles –
Kelp noodles are pasta-like noodles made from kelp. Kelps are large seaweeds belonging to the brown algae in the order Laminariales. Kelp is rich in protein, iron, Vitamin B6, and Vitamin B12. It contains Vitamins C, E, A, and the rest of the B-complex as well. It also contains potassium, magnesium, calcium, iodine, manganese, copper, chromium, zinc, and is a natural source of fluoride. Kelp is an excellent way to get minerals and a salty taste without adding salt.
70. Leek –
The leek is a vegetable that belongs, along with onion and garlic, to the genus Allium, currently placed in family Amaryllidaceae, subfamily Allioideae. With their combination of flavonoids and sulfur-containing nutrients, the allium vegetables are best consumed on a daily basis. Leeks are very high in vitamin K and manganese. They also contain ample amounts of copper, iron, vitamin C, vitamin B6, vitamin A and folate. Leeks contain lots of nutrition that supports the cardiovascular system including antioxidant polyphenols and the flavonoid kaempferol, which has repeatedly been shown to help protect our blood vessel linings from damage.
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71. Liquid Smoke –
Liquid smoke is a substance produced from smoke passed through a tube from a combustion chamber filled with select wood chips to a condenser. In the condenser, the smoke cools and forms a liquid, aided by the addition of water. Liquid smoke adds a smoke taste to any recipe. It is mainly for flavor, and does not contain any useful nutrition. Many manufacturers add ingredients such as salt, sugar, and artificial flavors to liquid smoke so be careful what brand you use, and only use liquid smoke in moderation.
72. Madagascar Vanilla Bean –
Vanilla, the vanilla orchids, form a flowering plant genus of about 110 species in the orchid family (Orchidaceae). The most widely known member is the Flat-leaved Vanilla (V. planifolia), from which commercial vanilla flavoring is derived. The vanilla bean is not technically a bean, it is the fruit of the vanilla vine. It contains compounds unique to vanilla – vanillic acid and vanillin which have strong antioxidant and anti-inflammatory properties. Traditional cultures have long used it to stimulate the brain and senses.
73. Maca Powder –
Lepidium meyenii, known commonly as or maca, is an herbaceous biennial plant of the crucifer family native to the high Andes of Peru around Lake Junin. It is grown for its fleshy hypocotyl (a fused hypocotyl and taproot), which is used as a root vegetable, a medicinal herb, and a supposed aphrodisiac. Maca is an adaptogen and a superfood. Maca contains fiber, as well as over 20 amino acids, including 8 essential amino acids, 20 free-form fatty acids (such as lauric, linolenic, palmitic acid, oleic , and steric acid), vitamins B1, B2, C and E and calcium, magnesium, potassium, copper, iron, zinc, manganese, phosphorus, selenium and sulphur. Maca is known for its positive effects on hormonal balance in both women and men.
74. Macadamia Nuts –
Macadamia tetraphylla is a tree in the Proteaceae family, native to southern Queensland and northern New South Wales in Australia. Macadamia nuts are very nutritionally and calorically dense, providing the highest caloric density of any nut. They are a good source of “good fats” including saturated fat, and contain no cholesterol. Macademia nuts are a good source of B vitamins, calcium, iron, magnesium, manganese, zinc, and selenium and contain small amounts of vitamins A and E. The nuts are rich source of monounsaturated fatty acids like oleic acid and palmitoleic acids. Studies suggest that these fats in the diet help lower total as well as LDL (bad) cholesterol and increase HDL (good) cholesterol levels in the blood.
75. Mint –
Mint or Mentha is a genus of plants in the family Lamiaceae. Mint has a cooling, refreshing taste and is used as a flavoring in everything from coffee to toothpaste. Mint is high in vitamin C, manganese, and copper and is a good source of antioxidants. Mint has volatile oils with strong anti-microbial qualities. Studies show that mint can help prevent cancer, soothe the stomach, and improve breathing and respiratory health.
76. Miso Paste
Miso is a traditional Japanese seasoning produced by fermenting soybeans with salt and the fungus Aspergillus oryzae, known in Japanese as kōji, and sometimes rice, barley, or other ingredients. Miso is typically considered to be a high-sodium food, but recent research has shown that in spite of its high-sodium content, miso does not appear to affect our cardiovascular system in the way that other high sodium foods sometimes can. Miso contains decent amounts of zinc, copper, manganese, and vitamin K. It has many antioxidants and it is packed with nutrition from fermentation that is still not well understood. Miso has been shown to have a positive effect on digestion and the cardiovascular system – and to aide in preventing cancer.
77. Mushrooms –
Edible mushrooms are the fleshy and edible fruit bodies of several species of macrofungi. They can appear either below ground or above ground where they may be picked by hand. Mushrooms provide us with unique immune system support. Mushrooms are generally very high in selenium, phosphorus, potassium, zinc, and the B vitamins. Other than their strong immune support, they also have anti-cancer benefits as well as antioxidant and anti-inflammatory effects.
78. Mushrooms (Shiitake)
The shiitake is an edible mushroom native to East Asia, which is cultivated and consumed in many Asian countries. It is considered a medicinal mushroom in some forms of traditional medicine. Shiitakes have shown to provide astounding immune support as well as cancer and cardiovascular disease-preventing qualities. One half of a cup of shiitake mushrooms contains an astounding 72% of the USRDA of copper, as well as more than half the USRDA of pantothenic acid and a third of the USRDA for the important antioxidant selenium. Shiitake mushrooms also contain manganese, zinc, choline, and the B vitamin complex.
79. Mushrooms (Cremini)
Cremini mushrooms are the fleshy and edible fruit bodies of agaricus bisporus. Mushrooms provide us with unique immune system support. Mushrooms are generally very high in selenium, phosphorus, potassium, zinc, and the B vitamins. Other than their strong immune support, they also have anti-cancer benefits as well as antioxidant effects. It is important not to overcook cremini mushrooms as their nutrition is easily destroyed. Cremini mushrooms have shown to help balance hormones and have powerful anti-inflammatory effects.
80. Mushrooms (White)
White mushrooms are the fleshy and edible fruit bodies of agaricus bisporus. Mushrooms provide us with unique immune system support. Mushrooms are generally very high in selenium, phosphorus, potassium, zinc, and the B vitamins. Other than their strong immune support, they also have anti-cancer benefits as well as antioxidant effects. It is important not to overcook white mushrooms as their nutrition is easily destroyed. White mushrooms have shown to help balance hormones and have powerful anti-inflammatory effects.
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81. Nectarine –
The variety P. persica var. nucipersica (or var. nectarina), commonly called nectarine, has a smooth skin. Though fuzzy peaches and nectarines are regarded commercially as different fruits, nectarines belong to the same species as peaches. The peach is a deciduous tree, native to Northwest China, in the region between the Tarim Basin and the north slopes of the Kunlun Shan mountains, where it was first domesticated and cultivated. Nectarines are very juicy and full of antioxidants. They contain vitamins A, E, C, and some B vitamins as well as potassium, iron, zinc, copper and phosphorus.
82. No Salt Seasoning –
No salt seasoning is usually a savory blend of herbs and spices used in place of salt – to give a food a rich flavor without added use of sodium. Herbs and spices add a medicinal effect to the blend depending on which ones are used.
83. Orange Juice –
Orange juice is a juice made from squeezing oranges. The orange is the fruit of the citrus species Citrus sinensis in the family Rutaceae. One orange contains almost all of the USRDA of Vitamin C. Oranges are also high in fiber and folate. Oranges contain unique phytonutrients that lower blood pressure. Oranges are preventive against cardiovascular disease, and are useful in regulating blood sugar.
84. Onion Powder –
Onion powder is a spice made from dried, ground onions. Onions belong to the allium genus, it is the enzyme alliinase that makes you cry when you cut them. They are high in Vitamin C, and also contain Vitamin A, the B-complex, calcium, magnesium, potassium and traces of other minerals. Onions also contain the antioxidants selenium, quercitin, and glutathione.
85. Oregano –
Oregano is a common species of Origanum, a genus of the mint family. Oregano is used in many traditional recipes from around the world. It is a powerful medicinal plant with anti-microbial volatile oils. Oregano is rich in vitamin K and contains manganese, iron, and calcium. It ranks as a very effective antibacterial agent topically and internally, and is rich in strong antioxidants.
86. Pomegranate Juice –
Pomegranate juice is juice made from pomegranates. The pomegranate, botanical name Punica granatum, is a fruit-bearing deciduous shrub whose fruits bear seeds surrounded by arils, juicy and nutritious fruit prized for superfood qualities. Regular inclusion of pomegranate in the diet boosts immunity, improves circulation, and offers protection from cancers and has also been found to be effective against prostate cancer, benign prostatic hyperplasia (BPH), diabetes, and lymphoma. Pomegranates are rich in vitamin C, vital B-complex groups of vitamins such as pantothenic acid, folate, pyridoxine and vitamin K, and minerals like calcium, copper, potassium, and manganese. Pomegranate juice has outperformed Viagra in certain clinical studies.
87. Pomegranate Molasses –
Pomegranate molasses is a syrup made from the reduced juice of pomegranates. Pomegranate fruits bear seeds surrounded by arils, juicy and nutritious fruit prized for superfood qualities. Regular inclusion of pomegranate in the diet boosts immunity, improves circulation, and offers protection from cancers and has also been found to be effective against prostate cancer, benign prostatic hyperplasia (BPH), diabetes, and lymphoma. Pomegranates are rich in vitamin C, vital B-complex groups of vitamins such as pantothenic acid, folate, pyridoxine and vitamin K, and minerals like calcium, copper, potassium, and manganese. Pomegranate syrup, like all sweeteners, contains sugar and so should only be consumed in moderation.
88. Pomegranate Seeds –
Pomegranate, botanical name Punica granatum, fruits bear seeds surrounded by arils, juicy and nutritious fruit prized for superfood qualities. Regular inclusion of pomegranate in the diet boosts immunity, improves circulation, and offers protection from cancers and has also been found to be effective against prostate cancer, benign prostatic hyperplasia (BPH), diabetes, and lymphoma. Pomegranates are rich in vitamin C, vital B-complex groups of vitamins such as pantothenic acid, folate, pyridoxine and vitamin K, and minerals like calcium, copper, potassium, and manganese.
89. Parsley –
Parsley or garden parsley is a species of Petroselinum in the family Apiaceae and widely cultivated as a herb, a spice, a garnish, and a vegetable. Parsley is a powerful medicinal plant full of antioxidants. Parsley is a very concentrated source of vitamin K, with a half cup providing over 500 times the USRDA. Parsley is also a significant source of vitamin A, vitamin C, folate, and iron – and contains an ample amount of copper, potassium, magnesium, and calcium. Parsley has beneficial effects for heart health and protection against rheumatoid arthritis.
90. Peach –
The peach is a deciduous tree bearing fuzzy fruits with medium pits. Peaches are very juicy and do well in a blender or juicer. Peaches are high in antioxidants and polyphenols and are moderate sources of vitamin C and vitamin A in the form of beta-carotenes. Peaches are rich in potassium, flouride, and iron.
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91. Peas –
The pea is most commonly the seed of the pod fruit Pisum sativum. Each pod contains several peas. Peapods are botanically a fruit, since they contain seeds developed from the ovary of a flower. Peas are nutritional powerhouses, containing significant amounts of fiber, protein, vitamin K, vitamin B1, folate, vitamin B6, vitamin B3, vitamin C manganese, copper, phosphorus, zinc, molybdenum, magnesium, iron, potassium, and choline. The unique phytonutrients in green peas also provide us with key antioxidant and anti-inflammatory benefits. Included in these phytonutrients are some recently-discovered green pea phytonutrients called saponins that have shown to help fight diabetes. Peas regulate blood sugar, are good for cardiovascular health and protect against stomach cancer.
92. Pecans –
The pecan is a species of hickory native to Mexico and the southcentral and southeastern regions of the United States. Pecans are rich in monounsaturated fatty acids like oleic acid and an excellent source of phenolic antioxidants. Regular addition of pecan nuts in the diet helps to decrease total as well as LDL or “bad cholesterol” and increases HDL or “good cholesterol”. Pecans are a great source of antioxidants including vitamin E and tocopherols. They are also a rich source of B vitamins and have ample amounts of manganese, potassium, calcium, iron, magnesium, zinc, and selenium. Pecans have shown promising in the fight against cancer.
93. Pears –
The pear is any of several tree and shrub species of genus Pyrus, in the family Rosaceae. It is also the name of the pomaceous fruit of these trees. Much of the nutrition in pears is concentrated near the skin, so it is important to eat them whole. Pears are high in fiber, and in moisture – making them great for juicing or blending. Pears contain lots of copper, vitamin C, and vitamin K. Pears contain unique polyphenols and bioflavonoids which makes them powerful antioxidant and anti-inflammatory support. Eating pears decreases risk of cardiovascular disease, diabetes and cancer.
94. Pine Nuts –
Pine nuts are the edible seeds of pines. About 20 species of pine produce seeds large enough to be worth harvesting; in other pines the seeds are also edible, but are too small to be of notable value as a human food. Pine nuts are calorically dense and very high in monounsaturated fat, or “good fat”. Pine nuts are a good source of vitamin E and B vitamins as well as manganese, potassium, calcium, iron, magnesium, zinc and selenium. Pine nuts contain an essential fatty acid pinolenic acid which research has shown curbs appetite. Pine nuts are good for cardiovascular health and the nervous system.
95. Potatoes –
Potatoes are a starchy, tuberous plant that is naturally gluten-free and contains no cholesterol. Potatoes are very high in Vitamin C. They also contain significant amounts of potassium and Vitamin B6. Potatoes are a great way for people who are grain free or following Paleo/Primal diets to get satisfying and nourishing carbohydrates.
96. Pumpkin Puree
Pumpkin puree is a puree made of pumpkins. A pumpkin is a cultivar of the squash plant, most commonly of Cucurbita pepo. Pumpkins are rich in the vision-supporting carotenoids and Vitamin A, which gives them their lovely orange color and makes them protective against cancer. They are fiber rich and sweet in taste, making them an excellent food for weight loss and management. Pumpkins contain ample amounts of potassium, pantothenic acid, magnesium, Vitamin C, and Vitamin E.
97. Psyllium Seed husks –
Psyllium seed husks, also known as psyllium, are portions of the seeds of the plant Plantago ovata, (genus Plantago), a native of India and Pakistan. They are hygroscopic, which allows them to expand and become mucilaginous. Psyllium seed husk are indigestible and are a source of soluble dietary fiber. They are used to relieve constipation, irritable bowel syndrome, and diarrhea. They are also used as a regular dietary supplement to improve and maintain regular GI transit. They should always be constituted in water before they are consumed, as they can expand and cause breathing problems.
98. Rapadura –
Rapadura is unrefined whole cane sugar, typical of Central and of Latin America in general, which is a solid form of sucrose derived from the boiling and evaporation of sugarcane juice. Rapadura is higher in minerals than processed cane sugar, especially iron, but it is still sugar and should be consumed in moderation.
99. Red Zinger –
Red Zinger is a brand name for a flavor of tea that is a mixture of herbs and spices and Rooibos tea. Rooibos is a broom-like member of the legume family of plants growing in South Africa’s fynbos. It’s leaves are used to make herbal tea. Rooibos contains polyphenols that have anti-inflammatory, antiviral and antimutagenic qualities. Red rooibos tea is rich in calcium, magnesium, and is a natural source of flouride. Additionally Rooibos contains quercitin, which is important for heart health.
100. Red Pepper Flakes –
Red pepper flakes are made from coarsely ground chili peppers. They add warmth and spice to any dish. Chilies contain health benefiting alkaloid compound, capsaicin, which gives them a strong spicy taste. Capsaicin has been found to have anti-bacterial, anti-carcinogenic, analgesic, and anti-diabetic properties. It’s also been shown to reduce LDL (bad cholesterol) levels.
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101. Rice Papers –
Rice paper wrappers are edible edible paper sheets made from rice starch. Rice is the seed of the grass species Oryza sativa or Oryza glaberrima. As a cereal grain, it is the most widely consumed staple food for a large part of the world’s human population, especially in Asia. Rice is a good source of manganese, selenium, phosphorus, magnesium, copper, and vitamin B3. Converting brown rice to white rice, or processing the rice, destroys many of its nutritional properties.
102. Rice Milk –
Rice milk is a liquid made from ground, soaked rice. Rice is the seed of the grass species Oryza sativa or Oryza glaberrima. As a cereal grain, it is the most widely consumed staple food for a large part of the world’s human population, especially in Asia. Rice is a good source of manganese, selenium, phosphorus, magnesium, copper, and vitamin B3. Converting brown rice to white rice – or processing the rice – destroys many of its nutritional properties.
103. Romaine –
Romaine lettuce is a variety of lettuce that grows in a tall head of sturdy leaves with firm ribs down their centers. Romaine is high in nutrition for lettuce, containing a whopping amount of vitamin K. Romaine lettuce is also high in fiber, Vitamin A, folate, molybdenum, manganese, and potassium, and contains smaller and trace amounts of a host of other nutrition which makes all of the nutrition very absorbable, especially when blended. Romaine lettuce is good for digestion and gut motility and is good for the heart.
104. Rolled Oats –
Rolled oats are traditionally oat groats that have been de-husked, steamed and then rolled into flat flakes under heavy rollers before being stabilized by being lightly toasted. Oats are a good source of fiber and protein. For people that tolerate grains well, oats are a wonderful source of nutrition and long-burning as well as immediate energy. Oats are high in manganese, molybdenum, phosphorus, copper, biotin, vitamin B1, magnesium, chromium, and zinc. Oats can lower cholesterol, decrease risk of heart disease, stabilize blood sugar, lower diabetes risk, help hormonal balance, and prevent certain types of cancer.
106. Salsa –
Salsa is a spicy mixture or dip – usually of tomatoes, hot peppers, and often lime juice, onions, and cilantro. The tomato is the edible fruit/berry of the nightshade Solanum lycopersicum. Tomatoes are high in antioxidants and particularly rich in lycopene, a compound thought to be important in bone and prostate health. Tomatoes are also high in vitamin C, biotin, molybdenum, vitamin K, potassium, copper, magnesium and manganese. Chilies contain health benefiting alkaloid compound, capsaicin, which gives them a strong spicy taste. Capsaicin has been found to have anti-bacterial, anti-carcinogenic, analgesic, and anti-diabetic properties. It’s also been shown to reduce LDL (bad cholesterol) levels.
107. Scallion –
A scallion, green onion, or spring onion, is one of various Allium species, all of which have hollow green leaves, but which lack a fully developed root bulb. Harvested for their taste, scallions are milder than most onions. Because more of the leafy greens are present with scallions – they provide higher levels of dietary fiber than the more mature onion bulb. Scallions contain allicin, which decreases blood vessel stiffness and reduces total blood pressure. They also contain copper, iron, manganese, calcium, folates, vitamin A, vitamin C, B vitamins, and are one of the richest sources of vitamin K, which protects the brain from neuronal damage associated with Alzheimer’s disease.
108. Shallots –
The shallot is a type of onion, specifically a botanical variety of the species Allium cepa. Shallots are more potent than onions, with higher nutritional density – and can really be considered a superfood. Shallots are high in vitamin A, pyridoxine, folates, thiamin, vitamin C, iron, calcium, copper, potassium, and phosphorus. The phytonutrient compounds allium and Allyl disulfide in shallots protects from some cancers and helps regulate blood sugar. Shallots are a rich source of antioxidants, and research shows they help stabilize blood cholesterol levels.
109. Sparkling Wine –
Sparkling wine is a wine with significant levels of carbon dioxide in it making it fizzy. Sparkling wine has some antioxidants, but it is high in calories and high in sugar and should only be consumed in moderation. The brand and type of sparkling wine as well as whether you purchase red, white, or rose can all affect the nutritional content.
110. Spring Water –
Spring water is water that was sourced from a natural spring. Water is a transparent fluid which forms the world’s streams, lakes, oceans and rain, and is the major constituent of the fluids of living things. Water is essential for human health, but the proper source and amount varies from person to person and within a person over time. All human cells and systems require water, so it’s essential to keep hydrated.
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111. Sea Salt –
Sea salt is a mineral substance composed primarily of sodium chloride, derived from seawater. Salt provides sodium, which is absolutely essential for cell function and human life itself. The average American diet contains far too much salt, making this ingredient a good one to avoid if you are uncertain how much you are getting in your food. Over-intake of sodium is a cause of many health problems, including cardiovascular disease. Sea salt contains other crucial trace minerals and is a healthy food consumed in moderation.
112. Sesame Oil –
Sesame oil is an edible oil derived from sesame seeds. Sesame is a flowering plant in the genus Sesamum. Numerous wild relatives occur in Africa and a smaller number in India. It is widely naturalized in tropical regions around the world and is cultivated for its edible seeds, which grow in pods. Sesame oil is relatively resistant to rancidity and oxidization, making it great for use as a cooking oil. Sesame oil is a good source of monounsaturated fats which have beneficial effects on heart health and cholesterol balance. Sesame is high in copper, manganese, calcium, magnesium, phosphorus, iron, zinc, molybdenum, selenium, and vitamin B1. Sesame has incredible health benefits for many of the body’s systems and organs.
113. Simple Syrup –
Simple syrup is a syrup made from a reduction of sugar. It is used to sweeten liquids for its easy solubility. Simple syrup should only be used in moderation because of its high sugar content.
114. Soy Dessert –
Soy dessert is a dessert made from soy. Soy is an excellent source of complete protein for vegans and vegetarians. Soy is one of the only plant-based sources of complete protein available. Additionally, soy naturally contains isoflavones, which can lower bad (LDL) cholesterol. There is some evidence that populations who eat high amounts of soy experience lower rates of breast cancer. Soy is also rich in B Vitamins and Manganese.
115. Soy Protein –
Soy protein is protein isolated from the soy plant. Soy is an excellent source of complete protein for vegans and vegetarians. Soy is one of the only plant-based sources of complete protein available. Additionally, soy naturally contains isoflavones, which can lower bad (LDL) cholesterol. There is some evidence that populations who eat high amounts of soy experience lower rates of breast cancer. Soy is also rich in B Vitamins and Manganese.
116. Spirulina
Spirulina is a cyanobacterium; there are two species, Arthrospira platensis and Arthrospira maxima. Arthrospira is cultivated worldwide; used as a dietary supplement as well as a whole food; and is also available in tablet, flake and powder form. Spirulina is a good source of protein, with about 6 grams in each 100-gram serving. Its protein content includes all the essential amino acids, making it a complete source of these important nutrients. It also provides modest amounts of calcium, iron, potassium and magnesium, as well as small amounts of zinc and phosphorus. The algae also contain vitamins A, C, E and several of the B vitamins, including thiamin, riboflavin, vitamin B-6 and folate. Spirulina has been shown to help with a variety of disease prevention, including slowing the growth of viruses like HIV.
117. Spirulina Powder –
Powdered spirulina is spirulina formulated into a powder – usually freeze-dried. Spirulina is a cyanobacterium; there are two species, Arthrospira platensis and Arthrospira maxima. Arthrospira is cultivated worldwide; used as a dietary supplement as well as a whole food. Spirulina is a good source of protein, with about 6 grams in each 100-gram serving. Its protein content includes all the essential amino acids, making it a complete source of these important nutrients. It also provides modest amounts of calcium, iron, potassium and magnesium, as well as small amounts of zinc and phosphorus. The algae also contain vitamins A, C, E and several of the B vitamins, including thiamin, riboflavin, vitamin B-6 and folate. Spirulina has been shown to help with a variety of disease prevention, including slowing the growth of viruses like HIV.
Stevia –
Stevia is a sweetener and sugar substitute extracted from the leaves of the plant species Stevia rebaudiana. Stevia has zero calories, zero carbohydrates, and zero glycemic index – making it a safe sweetener for diabetics. Stevia is also up to 200 times more sweet than sugar, meaning a very small amount is used in recipes.
Strawberry –
The strawberry is a widely grown hybrid species of the genus Fragaria. Strawberries contain powerful amounts of Vitamin C as well as a good amount of manganese. Strawberries, like all berries, contain valuable phytonutrition that has been shown to help ward off cancer and cardiovascular disease, regulate blood sugar, and provide anti-inflammatory support.
118. Sucanat
Sucanat is an unrefined whole cane sugar. Sucanat (an abbreviation for sugar-cane-natural) has a stronger molasses flavor than refined white sugar and retains all of the nutrients found in natural sugar cane juice, including iron, calcium, vitamin B6 and potassium. Sucanat is higher in minerals than processed cane sugar, but it is still sugar and should be consumed in moderation.
119. Silken Tofu
Silken Tofu is tofu that has a very soft and smooth consistency making it great for smoothies, puddings, and pies. Tofu, made from soybean curds, is naturally gluten-free and low calorie, contains no cholesterol and is an excellent source of protein, iron, and calcium. Soy is the prime component of tofu and is a complete source of dietary protein, providing all of the essential amino acids needed in the diet.
120. Sunflower Sprouts
Sunflower sprouts usually refer to soaking hulled sunflower seeds overnight, whereas the greens take about a week to grow, and must be grown with unhulled sunflower seeds. Sunflower sprouts contain concentrated nutrition and calories – and are a dense source of energy. They are high in calcium and iron. Sunflower sprouts are good for maintaining a correct balance of fatty acids and good for the cardiovascular system.
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121. Sun-dried Tomatoes
Sun dried Tomatoes are tomatoes that have been dried, usually by the sun. The tomato is the edible fruit/berry of the nightshade Solanum lycopersicum. Tomatoes are high in antioxidants and particularly rich in Lycopene, a compound thought to be important in bone and prostate health. Tomatoes are also high in Vitamin C, Biotin, Molybdenum, Vitamin K, Potassium, Copper, Magnesium and Manganese. The process of sun-drying tomatoes concentrates this and their other power-packed nutrition: Iron.
122. Sweet Potatoes –
The sweet potato is a dicotyledonous plant that belongs to the family Convolvulaceae. Its large, starchy, sweet-tasting, tuberous roots are a root vegetable. Sweet potatoes are nutritional powerhouses. Just one medium baked sweet potato contains over 200% of the USRDA for vitamin A, mostly in the form of nutritious and cancer-preventing beta carotenes. Sweet potatoes are also very high in fiber and naturally sweet, making them a great food for people trying to lose weight or manage their blood sugar. Sweet potatoes are also high in vitamin C, B vitamins, manganese, copper, potassium, and phosphorus and contain great antioxidant and anti-inflammatory nutrition.
123. Sweet Apple (Honey Crisp/Pink Lady) –
Sweet apples are varieties of apples that have a higher sugar content, sugar as Honeycrisp or Pink Lady. The apple tree is a deciduous tree in the rose family best known for its sweet, pomaceous fruit, the apple. Apples are high in Vitamin C and fiber, and contain important phytonutrition for regulating blood sugar and preventing cardiovascular disease. Apples have also been studies for their positive effect on respiratory health, including helping with asthma.
124. Tamari –
Tamari is a type of soy sauce made from a fermented paste of boiled soybeans, roasted grain, brine, and Aspergillus oryzae or Aspergillus sojae molds. Since tamari is a fermented soy food is has medicinal and nutritional properties while avoiding the problems associated with unfermented soy foods. Scientists note the high concentration of “brown pigment” in tamari, because of its strong antioxidant and anti-cancer properties. Tamari aids in the digestion of grains and vegetables while being rich in minerals. It is also often wheat and gluten free.
125. Tamari Sauce –
Tamari sauce is a type of soy sauce made from a fermented paste of boiled soybeans, roasted grain, brine, and Aspergillus oryzae or Aspergillus sojae molds. Since tamari is a fermented soy food is has medicinal and nutritional properties while avoiding the problems associated with unfermented soy foods. Scientists note the high concentration of “brown pigment” in tamari, because of its strong antioxidant and anti-cancer properties. Tamari aids in the digestion of grains and vegetables while being rich in minerals. It is also often wheat and gluten free.
126. Tahini –
Tahini is a paste made from ground, hulled sesame seeds. Tahini is served as a dip on its own or as a major component of hummus, baba ghanoush, and halva. Sesame is a flowering plant in the genus Sesamum. Numerous wild relatives occur in Africa and a smaller number in India. Tahini is a very nutrient dense and energy dense food. It is a good source of monounsaturated fats which have beneficial effects on heart health and cholesterol balance. Tahini is high in copper, manganese, calcium, magnesium, phosphorus, iron, zinc, molybdenum, selenium, and vitamin B1. Tahini has incredible health benefits for many of the body’s systems and organs.
127. Thyme Sprigs –
Thyme sprigs are sprigs of the herb thyme. Thyme is an evergreen herb with culinary, medicinal and ornamental uses. Thyme is of the genus Thymus, most commonly Thymus vulgaris. Thyme is a superfood, a medicinal herb packed with volatile oils. Thyme contains vitamin C, iron, copper, and manganese. It contains powerful antioxidants and its oils are used as anti-microbial agents both internally and topically.
128. Tomato Paste –
Tomato paste is paste that has been made from tomatoes. It is often the base of tomato sauce or soup. The tomato is the edible fruit/berry of the nightshade Solanum lycopersicum. Tomatoes are high in antioxidants and particularly rich in lycopene, a compound thought to be important in bone and prostate health. Tomatoes are also high in vitamin C, biotin, molybdenum, vitamin K, potassium, copper, magnesium and manganese. Tomatoes have important antioxidants but also are a member of the nightshade family and are not recommended for people with arthritis or joint problems.
Vanilla Extract –
Vanilla is a flavor derived from orchids of the genus Vanilla. It contains compounds unique to vanilla – vanillic acid and vanillin which have strong anti-oxidant and anti-inflammatory properties. Traditional cultures have long used it to stimulate the brain and senses.
129. Vegetable Broth
Vegetable broth is liquid in which vegetables have been simmered for a number of hours, transferring their mineral content to the broth. Vegetable broth is also called mineral broth. Vegetable broth is a great source of calcium, magnesium, and potassium. It’s also a great way to get complex briny flavors without using salt or added sodium.
130. Vegetable Bouillon
Vegetable bouillon usually comes in small cubes made from dehydrated vegetables, a small portion of fat, salt and seasonings. It is a form of vegetable stock. Vegetable bouillon can be very high in salt – those watching their sodium intake should be careful to purchase a low sodium brand of bouillon. Bouillon is mostly for taste, but can retain some of the high mineral content of the vegetables it is made from – again depending on brand and how it was manufactured.
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131. VegiZest –
VegiZest is a seasoning made primarily from dehydrated vegetables. It is used to give a food a rich, savory flavor without added use of sodium. Herbs and spices add a medicinal effect to the blend depending on which ones are used.
132. Veggie noodles –
Veggie noodles are noodle shapes strips of vegetables, made with a mandolin or other thin cutting tool. They can take the place of pasta in many dishes and hold sauces well. Veggie noodles are a great choice for people trying to avoid gluten or grains. They are also a wonderful way to get more vegetables and fiber into the diet. Veggie noodles are high in fiber, and depending on what they are made from they are also high in vitamins and minerals. Zucchini and other squash are used most often to make veggie noodles – but we encourage you to experiment with making noodles from veggies of all kinds!
133. Virgin Olive Oil
Virgin olive oil is olive oil that hasn’t been processed. Olive oil is a fat obtained from the olive, a traditional tree crop of the Mediterranean Basin. Olive oil is an excellent source of monounsaturated fatty acids, essential to heart and nerve health. Olive oil is rich in vitamin E. Olive oil, especially extra virgin, contains tyrosol phenolic compounds such as oleuropein and oleocanthal. These compounds are responsible for its bitter, and pungent taste. Oleocanthal, oleurpein, and its derivative hydroxytyrosol are powerful antioxidants. They play a vital role fighting against cancer, inflammation, coronary artery disease, degenerative nerve diseases, diabetes and more.
134. White Wine
White wine is a wine whose colour can be straw-yellow, yellow-green, or yellow-gold coloured. It is produced by the fermentation of the colorless pulp of grapes which may have a white or black skin. White wine is a good source of calories and sugar and so should only be consumed in moderation. Though there is some nutrition in white wine, such as magnesium and vitamin B6, there are other, better ways to consume this nutrition.
135. White Onion –
Onions belong to the allium genus, it is the enzyme alliinase that makes you cry when you cut them. They are high in Vitamin C, and also contain Vitamin A, the B-complex, calcium, magnesium, potassium and traces of other minerals. Onions also contain the antioxidants selenium, quercitin, and glutathione.
136. White Grape Juice –
White grape juice is made from the juice of green grapes. A grape is a fruiting berry of the deciduous woody vines of the botanical genus Vitis. Grapes contain ample amounts of Vitamin K and Copper. They also contain high levels of antioxidants and have been shown to have anti-inflammatory, anti-aging, anti-microbial, and anti-cancer constituents as well as a positive effect on blood sugar regulation and cognitive processing.
137. Watermelon –
Citrullus lanatus is a plant species in the family Cucurbitaceae, a vine-like flowering plant cultivated for its fruit. Watermelons, like their name suggests, have a high moisture content – making them great for juicing or blending. Watermelon contains some vitamin C, vitamin A, B vitamins, copper, and potassium. They also provide anti-inflammatory and antioxidant support, and are a good source of the antioxidant lycopene – much studied in regards to prostate health. Watermelons also contain a good amount of the amino acid citruline, which helps proper blood flow and cardiovascular health.
138. Walnuts –
A walnut is the nut of any tree of the genus Juglans, particularly the Persian or English walnut, Juglans regia. It is used for food after full ripening for its nutmeat. Walnuts are a powerhouse of healthy nutrition. They are a great source of omega-3 fatty acids, with just ¼ cup of walnuts providing over 100% of the USRDA for omega-3 fatty acids. They are also ample sources of copper, manganese, molybdenum, and biotin. Walnuts are excellent for the cardiovascular system, help prevent cancer, and contain unique phytonutrition that we are just beginning to understand. Walnuts are an essential part of a healthy diet.
139. Water –
Water is a transparent fluid which forms the world’s streams, lakes, oceans and rain, and is the major constituent of the fluids of living things. Water is essential for human health, but the proper source and amount varies from person to person and within a person over time. All human cells and systems require water, so it’s essential to keep hydrated.
140. Wheat Grass –
Wheatgrass is a food prepared from the cotyledons of the common wheat plant, Triticum aestivum (subspecies of the family Poaceae). It is sold in fresh flats of grass, as a juice or powder concentrate. It is a balanced source of nutrition and antioxidants often touted for its nutritional density. Iron, zinc, magnesium, potassium, phosphorus, calcium, sodium and selenium are all present in wheatgrass in at least trace amounts. Wheatgrass has shown some promise as a digestive tonic.
141. Yeast –
Yeasts are eukaryotic microorganisms classified in the kingdom Fungi, with 1,500 species currently described. Yeast has many uses in cooking and baking, especially in leavening. Nutritional yeast is a deactivated yeast, often a strain of Saccharomyces cerevisiae, which is sold commercially as a food product. Yeast is a great source of B vitamins, particularly vitamin B12 – yeast is one of the only vegetarian sources of vitamin B12. Nutritional yeast is a great way for vegetarians and vegans to up their mineral and B vitamin content.
142. Yeast Paste –
Yeast paste is a food paste often made from the byproduct of beer brewing. Yeasts are eukaryotic microorganisms classified in the kingdom Fungi, with 1,500 species currently described. Homemade yeast paste is often made by mixing nutritional yeast with water. Nutritional yeast is a deactivated yeast, often a strain of Saccharomyces cerevisiae, which is sold commercially as a food product. Yeast is a great source of B vitamins, particularly vitamin B12 – yeast is one of the only vegetarian sources of vitamin B12. Nutritional yeast is a great way for vegetarians and vegans to up their mineral and B vitamin content.
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We would like to thank the author of this Article, Zoe Platek for taking the time to write this information for us to be able to refer to and learn from. Thank you Zoe!
