Fruits
- Apples - High in fiber and vitamin C.
- Bananas - Rich in potassium and vitamins B6 and C.
- Blueberries - Packed with antioxidants and vitamins C and K.
- Oranges - Excellent source of vitamin C and fiber.
- Strawberries - High in antioxidants, vitamin C, and manganese.
- Avocados - Full of healthy fats, fiber, and potassium.
- Kiwi - Loaded with vitamin C, vitamin K, and fiber.
- Grapefruit - Great source of vitamins A and C.
Vegetables
- Spinach - High in iron, calcium, and vitamins A, C, and K.
- Kale - Nutrient-dense with vitamins A, K, and C.
- Broccoli - Rich in vitamins C and K, fiber, and folate.
- Carrots - High in beta-carotene, fiber, and vitamin A.
- Sweet Potatoes - Packed with beta-carotene, fiber, and vitamins A and C.
- Brussels Sprouts - High in vitamins K and C, fiber, and folate.
- Bell Peppers - Rich in vitamins A and C, potassium, and fiber.
- Tomatoes - High in lycopene, vitamin C, and potassium.
- Cauliflower - Good source of fiber, vitamins C and K.
Nuts and Seeds
- Almonds - High in healthy fats, fiber, protein, and vitamin E.
- Walnuts - Rich in omega-3 fatty acids, antioxidants, and protein.
- Chia Seeds - Packed with omega-3s, fiber, and protein.
- Flaxseeds - High in omega-3s, fiber, and lignans.
- Pumpkin Seeds - Rich in antioxidants, magnesium, and zinc.
- Sunflower Seeds - High in vitamin E, magnesium, and selenium.
Whole Grains
- Quinoa - Complete protein, high in fiber, and rich in iron.
- Oats - Great source of fiber, especially beta-glucan, and protein.
- Brown Rice - High in fiber, manganese, and selenium.
- Barley - Rich in fiber, vitamins, and minerals.
- Buckwheat - High in protein, fiber, and antioxidants.
Legumes
- Lentils - High in protein, fiber, and iron.
- Chickpeas - Rich in protein, fiber, and folate.
- Black Beans - Packed with protein, fiber, and antioxidants.
- Kidney Beans - High in protein, fiber, and vitamins.
Protein Sources
- Salmon - Rich in omega-3 fatty acids, protein, and vitamin D.
- Sardines - High in omega-3s, protein, and calcium.
- Chicken Breast - Lean source of protein, B vitamins, and minerals.
- Eggs - Great source of protein, vitamins, and minerals.
- Greek Yogurt - High in protein, probiotics, and calcium.
Dairy and Alternatives
- Milk - Rich in calcium, vitamin D, and protein.
- Cheese - Good source of calcium, protein, and fats.
Oils and Fats
- Olive Oil - High in monounsaturated fats and antioxidants.
- Coconut Oil - Contains medium-chain triglycerides (MCTs) and antioxidants.
Beverages
- Green Tea - High in antioxidants and bioactive compounds.
Herbs and Spices
- Turmeric - Contains curcumin, a powerful anti-inflammatory compound.
- Ginger - Known for its anti-inflammatory and antioxidant properties.
- Garlic - High in allicin, which has various health benefits.
Miscellaneous
- Dark Chocolate - Rich in antioxidants, iron, and magnesium.
- Honey - Contains antioxidants and has antibacterial properties.
- Apple Cider Vinegar - Known for its potential health benefits including improving digestion and blood sugar levels.
- Seaweed - High in iodine, fiber, and vitamins.
- Kimchi - Fermented food rich in probiotics, vitamins, and minerals.
These foods offer a wide range of nutrients that support overall health and well-being.
