INGREDIENTS
Their Story and their Power
Here you will find all the ingredients used in our present products with their nutritional content.
Apple
A member of the Rose family and comprising of over 7,000 different varieties, the apple tree first originated from Eastern Europe and Southwestern Asia. The apple has featured in the bible, Norse mythology and is even said to have inspired Sir Isaac Newton. So what are the benefits of this inspirational celebrity fruit that has become synonymous with the word health? Let’s take a look.
A good source of dietary fiber, the soluble fiber found in apples combines with phytonutrients in the apple (especially concentrated in the skins) to significantly boost overall benefit on digestion and the body’s regulation of blood fat levels. These phytonutrients also help regulate skin regrowth, regulate blood sugar levels and play an active role in reducing risk of cardiovascular disease.
Apples also contain a large amount of polyphenols. These polyphenols have a strong antioxidant effect decreasing oxidation of cell membrane fats. This benefits the cardiovascular system by reducing the risk factor of clogging of the arteries. The strong antioxidant benefits in apples have also been linked to lowering the risk of asthma and lung cancer.
Consuming a medium sized apple also contributes approximately 8.4 milligrams of Vitamin C. Although this figure is not astounding apples also contain a large amount of flavonoids which aid the body in recycling Vitamin C, so the overall effect to our Vitamin C levels is far greater than meets the eye.
To get the most out of your apples consume them whole. Many of the phytonutrients are particularly concentrated in the skin and combine wonderfully with the carbs and fiber found in the flesh. So whenever possible try to include as much of the apple as possible in cooking or when eating it as a snack.
A word of warning! Non organic apples are among the top 12 fruit & veg found to have residual pesticides and although these pesticides are only found in trace amounts, their effects on the liver, energy production and nervous system is far from desirable.
Apple
Asparagus
Asparagus has been prized as an epicurean delight and for its medicinal properties for almost 2000 years. There is a long history of its use in Ayurvedic medicine, especially in relationship to digestive problems.
Asparagus is rich in fiber and contains a significant amount of protein which helps to stabilize digestion. It contains inulin, which is a special type of carbohydrate that also promotes digestive health, by helping healthy bacteria to flourish in the intestines which allows for better nutrient absorption, lower risk of allergy, and lower risk of colon cancer.
Asparagus is an excellent source of vitamins K, A, C and E and also contains selenium, copper, zinc, iron, magnesium and calcium. It helps lower blood cholesterol levels, and has anti-inflammatory and anti-oxidant properties which can support chronic health problems including type 2 diabetes and heart disease.
These nutrients are also risk reducers in certain cancers. An interesting connection between asparagus and leukemia was documented in the mid-1950's and 1960's, where researchers discovered that an injection of an enzyme called asparaginase would result in decreased levels of blood asparagine in the blood of leukemia patients. Prescription injections of asparaginase enzymes are still used in treatment of acute lymphoblastic leukemia (ALL).
The best method of cooking to allow nutrient retention is sauteing. Toss it with olive oil and add your favourite spices … like thyme, tarragon or rosemary!
Asparagus
Avocado
Avocados have roots in three places: West Indies, Guatemala and Mexico. Currently Mexico is the largest producer of avocados in the world, but the avocado has been cultivated in parts of Central and South America for thousands of years. These nutrient dense, cool and creamy fruits are complimentary to many types of dishes. Avocados get their richness from heart-healthy monounsaturated fats which have been shown to increase HDL (“good cholesterol”) and reduce LDL (“bad cholesterol”). They also contain high levels of phytonutrients and can enhance the body’s absorption of phytonutrients of other foods eaten with them due to the fat’s ability to carry the nutrients into the body. Just be sure to eat the flesh closest to the skin where the color is richest, as that is the place richest in phytonutrients as well. Avocados also pack a nutrient punch, containing vitamin C, phosphorus, manganese, copper, vitamin K, potassium, vitamin E, omega-3 fats and all of the B vitamins except B12. No matter how you slice it, avocados are a healthful addition to any diet! Ripe fruits will have darker skin and be slightly soft, but should have no sunken spots or cracks. A less mature fruit can be ripened more quickly by placing inside of a paper bag in a sunny spot. Once ripe, move to the refrigerator and they should last for up to a week. The delicate fats in the avocado can be damaged by heat, so they are best enjoyed raw. Enjoy in guacamole form, or add to salads, sandwiches or cooked dishes. In Mexico, they add sliced avocado to soup after it is cooked, the soup warms the avocado without damaging the fats and the fats help absorb the nutrients in the broth of the soup.
Avocado
Banana
One of the most popular fruits in the world, the banana probably originated in Malaysia and were then brought to India where they were first mentioned in sixth century BCE Buddhist texts. Alexander the great is thought to be the one who first brought the fruit to the western world, where it is now a common staple fruit.
Bananas are rich in carbohydrates, fiber, potassium, magnesium, manganese, vitamins A, C, B6, flavonoids and antioxidants. In the past they have been used to settle upset stomachs, reduce stress, relieve constipation, cure warts and stimulate brain power. Bananas are a great source of energy, but need to be eaten in moderation, as the high levels of fructose have been shown to be harmful when consumed in excessive amounts.
Bananas freeze well but if refrigerated will turn black. Great for smoothies or simply as a lunchtime addition, bananas come with their own protective cover and carrying case! The perfect on-the-go healthy snack!
Banana
Bitter gourd
Bitter melon also known as bitter gourd and balsam pear, is a member of the family that includes squashes, melons and cucumbers. Native to Asia and Africa, it has long been valued medicinally for its purgative properties. Although its bitter taste might turn some people away from it, in fact, it really can sweeten your health through virtue of its disease preventing and health promoting compounds. It is also an essential element in Asian diets that balance all tastes within one dish.
The fruit, shoots and flowers are eaten as greens, and are high in calcium, carotene and riboflavin. Although bitter melon is very low in calories, its pods are rich sources of phytonutrients like dietary fiber, minerals, vitamins and anti-oxidants. They are anti-inflammatory and stimulate easy digestion, relieving indigestion and constipation problems. A good source of iron, magnesium, phosphorus, potassium, pantothenic acid and vitamin B-6, bitter melon helps support healthy skin, hair, eyes and nerves.
Bitter melons are an excellent source of vitamin C which is one of the most powerful antioxidants which helps scavenge free radicals from the body. Research suggests that the phyto-chemical compounds in bitter melon might be effective in the treatment of HIV. It has strong hypoglycemic properties, which reduce blood sugar levels and many studies conducted in Asia have shown that bitter melon contains an insulin-like compound and is an effective treatment for some cases of diabetes. They are also an excellent source of folates which when taken by mothers during their early pregnancy help to reduce the incidence of neural tub defects in newborns.
A word of warning … Bitter gourd may contain alkaloid substances which may cause intolerance in some people. Toxicity symptoms may include excessive salivation, facial redness, dimness of vision, stomach pain, nausea, vomiting, diarrhea, and muscular weakness. However, their bitterness and toxicity may be reduced by soaking them in salt water for up to 10 minutes, marinating or drying them under sunlight. Pickled, stir-fried or stuffed, bitter gourds are definitely an unforgettable taste experience, like chilli, add as much as you can handle!
Bitter gourd
Black beans
The black bean have long been a protein-rich staple of many Latin cultures. Also known as turtle bean, the black bean has been used in the traditional dishes of Central and South America for more than 7000 years. In Brazil, they have even been given their own exclusive place on the food pyramid, a unique food group of their own!
About the size of a pea, but more boat-like in shape, the black bean has a satiny black exterior and a white centre. When cooked, it has a creamy texture and strong, slightly sweet flavour.
The black bean is rich in many essential minerals such as copper, manganese, phosphorus, magnesium and iron. They are also a good source of protein and fibre.
Although many people associate beans with digestive issues, as they can be gas-forming, the high amounts of protein and fibre found in black beans mean they actually move through the digestive tract at an ideal rate, giving the body time to absorb nutrients into the blood system. In addition, the indigestible fraction (IF) of black beans has been shown to actually benefit the large intestine. IF helps the intestine wall produce butyric acid, which fuels many digestive functions. Any adverse digestive issues, such as gas, can largely be avoided by soaking the beans overnight and cooking throughly.
In addition to improving digestion, protein and fibre are also great for regulating blood sugar and supporting the cardiovascular system.
Black beans are also a good source of iron, which oxygenates the blood and muscles and prevents anaemia.
Traditionally cooked with rice, black beans make a healthy addition to soups, salads and stews.
Black bean
Black ear mushroom
(Chinese black fungus)
Known as ‘wood ear’ in China, due to their odd shape which is similar to that of a human ear, Chinese black fungus is usually found growing in rotting or decaying wood. They are said to have been grown since 600AD, which makes them the first mushroom ever cultivated. Chinese black fungus is native to China, and also grows in the Pacific Islands and other humid areas around the world.
Considered both edible and medicinal, Chinese black fungus is traditionally added to dishes to improve circulation, respiration and general wellbeing. It is very high in dietary fibre and rich in iron, calcium, vitamin K and riboflavin.
High fibre foods such as Chinese black fungus support the digestive system and help lower cholesterol levels in the blood. Iron is very important to help prevent anaemia, dizziness and fatigue. Riboflavin supports the immune system and helps convert glucose into energy to be utilised by the body. Vitamin K reduces the risk of blood clots, thrombosis and heart disease.
In addition, Chinese black fungus has been shown to remove impurities from the digestive system, cleaning the stomach and helping to dissolve gallstones. They are also used within Traditional Chinese Medicine to enhance immunity and prevent cancer.
Outside of China, Chinese black fungus is most commonly available dried. Popular for their ability to add texture to soups and stir-fry and absorb other flavours, Chinese black fungus make a particularly good addition to spicy dishes.
Black ear fungus
Blueberry
This well-known nutrient powerhouse is native to North America and was cultivated widely by Native American tribes all over what is now the US and Canada. Today the US and Canada produce around 80% of all blueberries grown in the world. European colonists brought the blueberry back to Europe, but widespread cultivation didn’t happen in Europe until the 19thand 20thcenturies. Blueberries have been a star in the nutritional world recently. The more research is done, the more benefits are found. The bright blue, purple and red colors are indicators of the presence of the antioxidants, anthocyanadins. These along with other phytochemicals like ellagic acid make blueberries potent for improving cognitive function and fighting cancer. Just be sure to buy organic when possible, as organic blueberries were found to contain significantly higher levels of antioxidants and nutrients. Blueberries are a balanced source of sweet very low on the glycemic index, making them an ideal choice for diabetics who need to manage blood sugar. They also contain high levels of vitamin C, E, K manganese, copper and fiber. Though freezing and drying of blueberries eliminates much of the vitamin C and E, the antioxidants are largely unaffected by preservation so the blueberries will still pack a healthy punch. Try enjoying as a snack, adding to smoothies, topping cereal or yogurt or even cooking down into a sauce to drizzle over yogurt or quinoa.
Blueberry
Cabbage
Ancient Greek and Roman civilizations held cabbage in high regard as a medicine as well as a food. There are three major types of cabbage: green, red, and Savoy. All of which provide a rich array of nutrients, including carbohydrates, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more. Cabbage is an excellent source of vitamin K which is known to prevent Alzheimer's disease by limiting neuronal damage in the brain. It also has an impressive source of vitamin C – one serving contains more vitamin C than one serving of orange – which can help scavenge harmful free radicals and protect against infection. Cabbage is a dietary antioxidant, anti-inflammatory, and has protective, preventative, and therapeutic roles in a number of human diseases. Cancer prevention being at the top of the list. The uniqueness of cabbage in cancer prevention is due to its richness in antioxidants which stimulate detoxifying enzymes. Two tablespoons of cooked cabbage a day has been shown to protect against stomach ulcers and cancer, and even speeds up estrogen metabolism to help prevent breast and colon cancer. Cabbage also provides some special cholesterol-lowering benefits if you cook it by steaming. Raw cabbage still has cholesterol-lowering ability, just not as much as steamed cabbage. Sauerkraut, a dish made from fermented cabbage, has a colorful legacy. Dutch sailors consumed it during extended voyages to prevent scurvy. As a result of this affiliation, German soldiers, and people of German descent were often referred to as "krauts." Cabbage has many colourful costumes and guises … which is your favourite way of dressing it?
Cabbage
Cantaloupe
The exact origin of the cantaloupe is not known. There are a large number of melons growing wild in Africa, though those melons may themselves may have roots in India or China. China currently is the largest producer of melons, producing over half of the world’s supply. In the US what is commonly called a cantaloupe is not technically a cantaloupe but a musk melon. True cantaloupes are hard to find in the US and are more common where they are grown in places like the Mediterranean. They are nutritionally very similar. Cantaloupes are a high-water-content melon that provide valuable nutrition in the form of vitamin C, A, B1, B3, B6, K and minerals like potassium, copper and magnesium. The edible seeds are also a great source of minerals and omega-3 fats and are becoming a popular addition to trail mixes worldwide. The bright orange and yellow colors are indicative of the carotenoid antioxidants. There are in fact a host of antioxidants found in cantaloupe including lutein, beta-cryptoxanthin, zeaxanthin, luteolin, ferulic acid, caffeic acid and cucurcitacins. Cantaloupe is often over looked because these are found in lower concentrations than other fruits like berries, however since cantaloupe is often consumed in larger quantities, you will get as much if not more of the nutrients. The sweet rich flavor of the cantaloupe is great on its own, or try blending with lemon juice, mint and honey for a cool, refreshing soup. Be sure to rinse and lightly toast the seeds to enjoy the rich crunch and healthy fats!
Cantaloupe
Carrot
The carrot can trace its ancestry back thousands of years, originally cultivated in central Asian and Middle Eastern countries, along with parts of Europe. The name "carrot"comes from the Greek word"karoton," whose first three letters (kar) are used to designate anything with a horn-like shape. Carrots belong to the Umbelliferae family, named after the umbrella-like flower clusters that plants in this family produce. Carrots are related to parsnips, fennel, parsley, anise, caraway, cumin and dill. They can be red, purple, yellow and orange in colour and range from two inches to three feet in length and from half an inch to over two inches in diameter! Carrots are mostly carbohydrates, an excellent source of fiber and even contain protein. They are low in sodium and contain no fat or cholesterol. Where carrots really shine though is as a source of vitamin A. One cup of carrots provides an outstanding 428 percent of the recommended daily intake! Carrots contain high levels of antioxidants, combat health-damaging free radical activity, and reduce the risk of cancer and heart disease. Amongst their many micronutrients (calcium, thiamin, niacin, iron, vitamin B-6, E, C, K, riboflavin, folate, manganese, choline, phosphorus and potassium) carrots are also a low-glycemic food which makes them especially useful for diabetics. Delicious eaten raw or cooked, be careful not to overcook carrots if you want to retain their maximum flavor and strong overall nutritional value. Studies revealed that the consumption of 1.5cups of fresh carrot juice per day had significant effects on colon cell health, particularly in preventing cancer. Another one of carrots' big claims to fame in the health department, is their ability to improve vision, especially night vision. Research also suggests that vegetables with deeper shades of orange and yellow are the most protective against CVD. So … A carrot a day keeps the heart healthy, happy and always at play! Just one word of caution for all you carrot lovers out there … Excessive consumption may lead to a condition called carotodermawhere the skin starts to look yellow or orange. This yellowing of the skin is cause by the excessive levels of carotene in the blood which may over tax the body's ability to convert them to vitamin A. So keep a tab on your carrot juice intake ;)
Carrot
Caterpillar fungus
Although commonly mistaken as a mushroom, caterpillar fungus (better known throughout Asia as yartsa gunbu, which means "summer grass, winter worm”) is actually a type of parasitic fungus originating from China and Tibet. The spores of the fungus infect young moth caterpillars. The spores then germinate inside the caterpillar during the winter. By spring the caterpillar has been completely mummified producing the slender fruiting body of the fungus. The remains of the caterpillar and the fungus itself are then collected, dried and preserved as herbal medicine. Caterpillar fungus has been used for centuries in Traditional Chinese Medicine to treat promote general wellbeing and health. Certain chemical constituents known to have particular health benefits include nucleosides, sterides, polysaccharides, proteins, essential amino acids, vitamins and minerals. Caterpillar fungus is known to improve the immune system, boost energy and enhance stamina. They are used in the treatment of respiratory disorders such as coughs, chronic bronchitis and asthma. In addition, caterpillar fungus is also used to treat kidney disorders and sexual dysfunction. It has also been shown to help heart and blood related ailments such as irregular heartbeat, anaemia and high cholesterol level, and liver disorders such as hepatitis B. Although you won’t find caterpillar fungus in your local supermarket or grocery store, it is widely available on the internet. Taken as a medicine, caterpillar fungus is usually boiled in water or mixed with herbs to make a broth.
Caterpillar Fungus(cordyceps)
Cauliflower
While nutrition professionals are usually praising the benefits of colorful fruits and vegetables, cauliflower is not pale in terms of nutrition. Cauliflower's cousins broccoli and kale may contain more chlorophyll and get most of the attention as nutrient powerhouses, however cauliflower provides many of the same nutrients. It helps to strengthen the immune system, protecting us from common colds to heart disease and is an excellent source of folate and vitamin C. Just three raw florets provide 67 percent of the daily value for vitamin C… that's more than some citrus fruits! The fiber content of cauliflower—over 9 grams in every 100 calories—makes this cruciferous vegetable a great choice for digestive system support. Studies are now even linking cauliflower-containing diets to cancer prevention, particularly with respect to the following types of cancer: bladder, breast, colon, prostate, and ovarian. This news is not surprising however as cauliflower provides support for the body's detox system, its antioxidant system and its anti-inflammatory system, which are all closely connected with cancer prevention. A word of caution … Cauliflower contains naturally occurring substances called purines. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can lead to an excess accumulation of uric acid. “Gout” and the formation of kidney stones are two examples of related problems. Rather than the traditional methods of boiling or steaming which makes cauliflower waterlogged, mushy and lose most of its flavor… so start sautéing! Cauliflower florets make wonderful appetizers for dipping in sauces … Mmmmmmm!
Cauliflower
Celery
Did you know that in 9th century medicinal annals, celery is noted for its use as a medicine rather than a food? For centuries, it was used to treat colds, flus, poor digestion, arthritis, and liver and spleen disorders. Celery is rich in electrolytes, has a cooling effect on the body, and acts as an anti-inflammatory. It lowers oxidative stress in the heart and helps to cleanse the digestive system. Studies even indicate its effectiveness in deflecting mosquitoes … who would have thought? Its famous reputation as being a "negative calorie" food may actually be deserved. It's made up of 95 percent water by weight. This fluid helps you feel full and satisfied without contributing many calories. At the same time, celery is worth its weight in fiber, which moves food through the digestive tract quickly, helping to lower your risk of colon cancer. Studies have also found that the apignen in celery has the ability to prevent breast and pancreatic cancer. The nutrients in celery support cell formation, maintaining eye, skin and bone health, and may also prevent certain birth defects. It has been said that memory loss could be suspended with the addition of celery to the diet as the luteolin content boosts cognitive function and halts age-related brain inflammation. A word of wisdom when preparing it … when celery is boiled or blanched in soup, more than a third of the nutrients can be lost. So to keep its goodness intact, steaming is the best method of cooking. Crunchy raw celery sticks make for a nutritious snack. Try dipping celery sticks in hummus or tahini for a little extra flavour and enjoy this fat free snack!
Celery
Grape
Grapes have been grown in every continent but Antarctica since the dawn of time. There are three main species: table grapes, wine grapes and white grapes which are actually pale green. In the beginning of the 20th century, a grape diet was thought to cure cancer and other illnesses. Grapes contain health benefits for your heart, eyes, brain, blood, and joints with the seed and skin containing the richest concentration of antioxidants. The skin contains resveratrol, which has anti-inflammatory, antioxidant and antiestrogenic properties, which activate the enzymes of the liver and purify the body. Resveratrol also plays a role in prevention of cancer and heart disease. Red grapes are fat and cholesterol free, yet contain good amounts of protein, fiber, vitamins (C, K, E, A and Bs ) and minerals (potassium, manganese, iron, calcium, magnesium, zinc and selenium). The phytonutrient content in grapes shields against colon and prostate cancers, coronary heart disease, degenerative nerve disease, and even Alzheimer's. Anthocyanins, another plentiful antioxidant in red grapes, offers anti-allergic, anti-inflammatory, antimicrobial, and anti-cancer benefits also. Also called "the fruit of the vine" grapes make on the world's most desirable beverages … wine! Dried grapes are a lovely addition to salads and yogurt. While fresh, seedless grapes can be used to make grape juice, or be enjoyed by themselves.
Grape
Cherry
There are several varieties of cherries available today. The original wild cherry probably came out of Southeastern Europe near the border of Turkey and Russia. The two most common varieties available are the sweet cherry and sour cherry. Sweet cherries are more commonly eaten raw out of hand while sour cherries are often used for pies, jams or tarts. Sour cherries are believed to have been the result of Europeans breeding wild cherries with sweet cherries. Both varieties contain vitamins A, C, E, K and all the B vitamins except B12; however the sour cherries have significantly higher levels of vitamin C and A and less sugar making them more nutrient dense than their sweeter cousins. Both types also have respectable levels of potassium, copper, manganese and magnesium. Sour cherries are the star when it comes to antioxidants. They were ranked 14 in a list of most antioxidant-rich foods, containing the bright red pigment and antioxidant anthocyanin, as well as other anti-cancer compounds such as quercetin and ellagic acid. Sweet cherries will have similar properties, but less concentrated and with more sugar and calories. If the sour is too much for you, try mixing the sour with the sweet cherries, adding to smoothies or baking into pie!
Cherry
Chives seeds
Delicately sweet, mild onion flavored chives are perennial herbs originating from Siberia. Romanian gypsies used them in their fortune-telling rites, and hung garlands of chives around their homes to ward off disease and evil spirits! Chives are low in calories but rich in flavonoid anti-oxidants, fibers, vitamins (A, Bs, C and K) and minerals (copper, iron, manganese, zinc, and calcium). They also posses thio-sulfinite anti-oxidants which have anti-bacterial, anti-viral and anti-fungal activities. Fiber promotes healthy digestive function and prevents colon cancer. Vitamin A, promotes immunity, growth, vision and prevents lung and mouth cancers. Vitamin C, a powerful antioxidant scavengers free radicals, while vitamin K promotes healthy bone formation and strengthening. Vitamin K also limits neuronal damage in the brain and has been used in the treatment of Alzheimer's disease. Furthermore, chives are packed with B vitamins which also protects the immune system and fights free radicals, while promoting healthy skin, hair and nails and anti-aging and anti-stress properties. Chives are excellent in dumplings, soups, stew, stir-fries, muffins, scones, quiche and omelets. They are delectable in backed or mashed potato! Try snipping a small handful of chopped chives in your next dish for some extra flavour and nourishment!
Chives seeds
Chlorella
Chlorella is a type of algae that grows in fresh water. It is mostly grown in Japan and Taiwan then made into tablets and liquid extracts. As a medicine, chlorella is used for preventing cancer, reducing radiation treatment side effects, improving response to the flu vaccine, increasing white blood cell counts (especially in people with HIV or cancer) preventing colds, removing toxic metals and slowing the aging process. It can also be used for detoxifying the body, reducing cholesterol, promoting mental health, balancing your body's ph, while regulating your blood sugar and blood pressure. When applied topically it can soothe skin ulcers, rashes and sexually transmitted diseases. Chlorella is a good source of protein, fats, carbohydrates, fiber, chlorophyll and minerals (magnesium, iron). Fiber supports healthy digestive function, lowers cholesterol levels and reduces the risk of cardiovascular disease. Fiber also binds to toxins in the food and protects the colon mucusa from cancers. Chlorella is used to increase “good” bacteria in the intestine and helps in the treatment of ulcers, colitis, Crohn's disease and diverticulosis. Chlorophyll is effective against anemia and stimulates the production of red blood cells in the body. It also helps carry oxygen around the body and to the brain which is why it is called a 'Brain Food'. Magnesium aids in the absorption of calcium and has been labeled the most powerful relaxation mineral available. While Iron assists in the transportation of oxygen throughout the body and is required for red blood cell formation. Why not try a Chlorella Pudding with Chia Seeds? Or a Pineapple or Spirulina Chlorella Smoothie for a healthy twist?
Chlorella
Corn
Originating in Mexico, today corn varieties range from white, yellow, purple, speckled to black! Corn falls into two categories, the kernels are classified as vegetables, but if you pop those kernels into popcorn they are considered a grain. Corn is a nutritional powerhouse, rich in antioxidants and fiber. While corn does contain more sugar than other vegetables, it is loaded with flavonoids which prevent lung and oral cancers, antioxidants which scavenge free radicals and carotenoids (lutein and zeaxanthin) which promote eye health and prevent chronic eye diseases (such as macular degeneration and cataracts). Corn is an excellent source of vitamin A, thiamin, and vitamin B6 which protect the immune system and fight free radicals, while promoting healthy skin, hair and nails and anti-aging and anti-stress properties. The antioxidants in vitamin C and E, also help to scavenge free radicals, and decrease your risk of heart disease, cancer and other diseases. Corn is also high in insoluble fiber which rids toxins from your body and prevents colon cancer. Most of the corn you find at grocery store and farmer's markets is genetically modified, so it's best to find an organic source! The culinary options are endless … enjoy them roasted on the cob, popped, boiled, added to salads, Mexican burritos or in corn fritters!
Corn
Cucumber
Cucumbers belong to the same botanical family as melons (including watermelon and cantaloupe) and squashes (including summer squash, winter squash, zucchini and pumpkin). The first cucumbers were likely to have originated in India and parts of the Middle East and were even mentioned in the legend of Gilgamesh—a Uruk king who lived around 2500 BC in what is now Iraq and Kuwait. Cucumbers are low in calories and rich in a number of nutrients and fiber, making them an excellent nutritional choice. Dietary fiber is essential for promoting good digestion and helping your system to absorb essential nutrients. Cucumber are rich in a number of essential minerals (including phosphorus, magnesium, calcium) and vitamins (vitamin K being most prominent and associated with healthy blood clotting benefits). Cucumbers also contain large amounts of potassium which helps regulate the amount of sodium in your blood, which lowers your risk of high blood pressure and other cardiovascular complications. Fresh cucumbers are a rich source of Cucurbitacins A, B, C, D and E which are known for their anti-cancer properties. Specifically, the dietary lignans in cucumber are associated with a reduced risk of estrogen-related cancers, including cancers of the breast, ovary, uterus, and prostate. Enjoy this delicious vegetable fresh, juiced or pickled!
Cucumber
Black Date
One of the most ancient fruits, dates were mentioned in the Bible multiple times. They originate from the middle east, where wild populations can still be found and various date products like date vinegar, chutney and paste have been a staple. These sweet treats also pack quite a powerful nutritional punch! The high iron content in dates promotes healthy oxygen balance of blood. They also have high levels of vitamin A, K and some B vitamins which protect the eyes, skin, lungs and mouth from cancer. Dates are high in fiber, promoting good digestion and escorting LDL cholesterol out of the body. The magnesium and potassium found in dates are crucial minerals for metabolizing carbohydrate, regulating nerve function and synthesizing proteins into muscle. Due to the high sugar content, dates should always be consumed in moderation. Dates are great to enjoy on their own as a snack or can be used as a sweetener instead of sugar in many recipes. Dates can also be stuffed with nuts, cheese or anything that goes well with a little sweetness. Try adding a couple to your smoothie or cooking your oatmeal with some dates to enjoy the satisfying sweetness!
Date
Dragon fruit
Dragon fruit also known as pitaya. The main nutrients of dragon fruit are protein, dietary fiber, vitamin B2, vitamin B3, vitamin C, iron, phosphorus, calcium, magnesium and potassium. Rich in pulp fiber, rich in carotene, vitamins B1, B2, B3, B12, C, etc., the core (black sesame seed) is rich in minerals such as calcium, phosphorus, iron and various enzymes, albumin, cellulosic and high-concentration natural pigment anthocyanins (especially the red one has the most). The pulp of dragon fruit is almost free of fructose and sucrose. The sugar is mainly glucose. This natural glucose is easy to absorb. Dragon fruit is a low-energy fruit that is rich in water-soluble dietary fiber. It has the effects of losing weight, lowering cholesterol, preventing constipation, and colorectal cancer. Dragon fruit contains albumin which is less in common fruits and vegetables. This albumin binds to heavy metal ions in the human body and acts as a detoxifying agent. It is rich in antioxidant vitamin C, which can prevent dark spots. In addition, the content of iron in dragon fruit is also very rich. Try not to discard the inner pink skin. Because it contains one precious nutrients - anthocyanins. Anthocyanins are a strong antioxidant which is more than 10 times stronger than carotene. Also can retain activity in human blood for 75 hours. It protects the body from harmful substances, free radicals, and helps prevent a variety of free radical-related diseases. Anthocyanins can enhance blood vessel elasticity, protect the inner wall of arterial blood vessels; lower blood pressure; improve skin smoothness, beauty skin; inhibit inflammation and allergies, improve joint flexibility, prevent arthritis; promote rhodopsin in retinal cells regeneration; also has anti-radiation effects. Anthocyanins bring many benefits to the health of the human body in many ways. Anthocyanins are sensitive to temperature, they should be eaten raw. You can use a knife to scrape directly to eat raw, or cut into thin strips of cold salad, juice is also a good choice. Thought dragon fruit is a low-energy fruit, still content a lot glucose. Diabetic people should not eat too much.
Dragon Fruit
Fennel
Fennel dates back to ancient Greek mythology which associated it with Dionysus, the Greek god of food and wine. They also believed that a fennel stalk carried the coal that passed knowledge from the gods to men. Fennel was also praised by the Greeks and Romans for its scent, medicinal and culinary properties. An excellent source of dietary fiber, vitamin C, A, a list of Bs, potassium, molybdenum, manganese, copper, phosphorus, and folate, fennel reduces cholesterol levels and high blood pressure and the risk of stroke and heart attack. It's also a good source of calcium, pantothenic acid, magnesium, iron, and niacin and the minerals selenium and zinc. One cup of raw fennel bulbs contains almost no fat or cholesterol however, it is full of phytonutrients including anethole which have been shown to reduce inflammation and prevent the occurrence of cancer. Next time you are searching for a new way to adorn your sandwiches, try sliced fennel. Or chop it finely and add it to plain yogurt with mint leaves!
Fennel
Ginger
Ginger root is a medicinal herb used for a range of dis-harmonies in the body. Ranging from dyspepsia and its symptoms of bloating, heartburn, flatulence and nausea to chills, cold, flu, poor circulation and motion sickness. Ginger's antispasmodic characteristics ease menstrual cramps while its anti-inflammatory properties sooth joint pain. Ginger is anti-viral and makes for a warming cold and flu remedy. Drinking ginger tea eases gut inflammation and boosts your liver health. It reduces nervousness, tendonitis, and lowers cholesterol levels by reducing cholesterol absorption in the blood and liver. It also aids in preventing internal blood clots. Due to its tremendous circulation-increasing qualities, ginger is thought to improve the complexion. Research shows it has the ability to reduce cancer cells particularly cells related to skin, ovarian, colon and breast cancer. It even promotes healthy sweating, which further assists in the detoxification of the body. Ginger is also very useful in reducing nausea and vomiting in pregnant mothers. Spice up your healthy sauteed vegetables with fresh ginger or combine ginger, soy sauce, olive oil and garlic to make a tasty salad dressing. Another fabulous way to enjoy this herb is by grating it into the stuffing for baked apple pies!
Ginger
Ginseng
Asian ginseng is a perennial herbaceous plant, distributed in the area of 500-1100 meters above sea level, generally grow in coniferous and broad-leaved mixed forests or mixed forests on hilly slopes or slopes with small temperature difference between day and night, they like a cool and humid climate. Because of its root hypertrophy, the shape of the spindle, often bifurcation, the overall shape of the human head, hands, feet and limbs, it is called ginseng. At present, dozens of polysaccharides have been isolated from ginseng, and ginseng polysaccharide mainly contains acidic heteropolysaccharides and dextran. Heteropolysaccharides are mainly composed of galactose, rhamnose and arabinose. Their structures are very complicated and contain a part of polysaccharides with a molecular weight of 10,000-100,000. Such compounds have pharmacological effects such as regulating immunity, anti-tumor, anti-ulcer and hypoglycemic. Ginseng has an excitatory effect on the central nervous system, but inhibits it in a large number. Ginseng has central choline activity and catecholamine activity, which can enhance the function of choline system, increase the synthesis and release of Ach, and increase the density of central M-choline receptor. Ginseng has been listed by some as useful in the treatment of anemia, cancer, depression, diabetes, fatigue, hypertension, insomnia, shock, effects of radiation, effects of morphine and cocaine use, environmental, physical and mental stress, and chronic illness. It has been said to act as a stimulant, promote endurance, increase life expectancy, relax the nervous system, improve mental awareness, encourage proper hormonal functions, improve lipid levels, lower cholesterol, improve nerve growth, and increase resistance to disease. It has been used to increase the appetite and bodily energy, regulate menses, ease childbirth, increase fertility of women, and treat periodontal disease.
Ginseng
Goji Berry
Goji berries, come from the Chinese Lycium barbarum plant, and have been used in traditional medicine to protect the body from chronic disease and eye health. The health benefits are endless! They promote immunity and longevity, offer protection from UV radiation and cancer, and are a famous sexual enhancer! Packed with antioxidants, vitamins (A, C, Bs – thimin, riboflabin, lutein, lycopene, zeaxanthin, polysaccharides, betaine, peptidoglycans, carotene) and minerals (iron, sodium, potassium, calcium, zinc, selenium) goji berries are famous for fighting off liver disease, improving eyesight, increasing fertility in women and promoting sexual function in men. Vitamin A promotes growth, vision, reproduction and immunity. Vitamin C, a powerful antioxidant, scavengers free radials and boosts the immune system. While B vitamins protect the immune system and fight free radicals, promoting healthy skin, hair and nails and anti-aging and anti-stress properties. Iron assists in the transportation of oxygen throughout the body and is required for red blood cell formation. Potassium helps to control heart rate and blood pressure. Calcium promotes strong teeth and bones. Zinc regulates growth and development, sperm generation, digestion and nucleic acid synthesis. While Selenium is an antioxidant which plays a key role in the metabolism and cell function. It helps to reduce the severity of asthma, decrease some of the symptoms of rheumatoid arthritis, and is a cancer preventative. Drinking goji berry juice is said to have a positive effect on overall well-being... higher levels of happiness, improved energy levels, lower fatigue, lower stress and improved digestive function. Sounds good to me!
Goji Berry
Grapefruit
This “fruit of paradise” is thought to be a cross between an orange born in Barbados. They were brought to Florida and started to be cultivated in the 18thcentury. There are multiple varieties, ranging from the blonde-fleshed white grapefruit all the way to the deep-red-fleshed ruby grapefruit. This sweet-tart-bitter citrus fruit has very high levels of vitamin C and A with one grapefruit providing 120% and 53% respectively of the daily recommend amount of these potent anti-oxidant vitamins. The phytonutrients are present in higher quantities in the red grapefruit, especially the antioxidant lycopene, which gives the red color not only to grapefruit, but to tomatoes, watermelon and other red fruits and vegetables. Grapefruit juice is one of the highest-ranking when it comes to antioxidant content, just above, cranberry, grape and apple juice. Grapefruits also provide plenty of potassium which is important for managing sodium intake. They also contain vitamin B6, calcium, folate, magnesium, thiamin and fiber. These vitamins, minerals and nutrients help with immune function, digestive system, manage blood pressure, reduce inflammation, and reduce risk of cancer. The classic way to enjoy grapefruit is first thing in the morning for breakfast. Just cut in half and then into segments and enjoy. But it’s also good to experiment. Try mixing grapefruit with orange, tarragon, lemon juice, plenty of fresh ground clove and a splash of extra virgin olive oil for an antioxidant-packed, truly unique gustatory experience!
Grapefruit
Bell Pepper
The earliest cultivation of bell peppers took place more than 9000 years ago in South and Central America! The name"pepper" was given by European colonizers of North America in the 1500-1600's who transported it back to Europe, however the original name in Spanish was “pimiento”. Bell peppers belong to the nightshade (Solanaceae) family of plants, along with chili pepper, cayenne pepper, eggplant, tomatoes and potatoes (except sweet potatoes and yams). Although the culinary world considers them to be vegetables, bell peppers are actually fruits from the species Capsicum annuum. These tasty tangy fruits come in a wide variety of colors, including yellow, orange, red, purple, brown and black and are an exceptional source of vitamin C. One medium-sized green pepper has 95.7 milligrams of vitamin C, which is more than the 63.5 milligrams found in a medium-sized orange! They are also a good source of vitamin A (in the form of carotenoids), K, B6 and E. Although bell peppers have all the amino acids, they are not present in sufficient quantities to qualify them as a complete protein. They contain a trace amount of a variety of minerals, the two most abundant being potassium and manganese. You might be surprised to learn that bell peppers even contain healthy omega-3 and omega-6 fatty acids, which help to lower the “bad” LDL cholesterol. Recent studies have shown that the enzymes in bell peppers called cysteine S-conjugate beta-lyaseshave anti-cancer benefits, especially for gastric and esophageal cancers. These studies also revealed that bell peppers have blood-sugar balancing properties and anti-inflammatory nutrients, making them a preventative food for cardiovascular disease and type 2 diabetes. Bell peppers are continuing to pop up in a wide variety of human health studies. The antioxidant benefits are presenting strongly in the area of eye health. Just one cup of sweet green bell pepper slices provides us with 314 micrograms of the carotenoids, lutein and zeaxanthin. These two particular carotenoids are found in high concentrations in the macula of the eye (the centermost part of the retina), and are required for the protection of the macula from oxygen-related damage. Only one word of caution when preparing to eat this yummy fruit … High heat cooking methods such as grilling cause damage to its delicate phytonutrients and destroy about 40% of the luteolin. So lower the heat and cook bell peppers for a very short period of time to get all the amazing health benefits!
Green papper
Guava
Guava is a tropical fruit that comes from Mexico and Central America, but now is cultivated all over the world is places like India, Hawaii, Fiji, and Southern Asia. The tree is considered invasive in some parts and on some South Pacific islands, it is illegal to plant new trees because of this. Unlike most other fruits, guava contains measurable amounts of proteins and fats, with relatively lower amounts of sugar. The high fiber content helps lower LDL cholesterol and escorts toxins out of the body. The fats carry fat soluble vitamins like vitamin A, E and k, and phytonutrients like lutein, cryptoxanthin, beta-carotene and lycopene. Additionally guavas have very high levels of vitamin C, over 600% the daily recommended amount in a single serving! Folate is also something that is high in guava. Over 20% the daily recommended amount in a single serving. Folate helps with the neural development of the fetus and should be monitored by pregnant women. Guava also has minerals like potassium, magnesium, calcium, copper and manganese. A very well-rounded fruit, guava is a great addition to anyones diet! Guavas are great raw by themselves or in salads. It is also traditionally added to some cooked dishes or made into a thick paste called guava cheese. Fresh guava juice is also popular in many places!
Guava
Hawthorn
Hawthorn is a medicinal plant native to temperate regions in North America and Europe. The berries themselves are not typically eaten, but made into medicinal teas and extracts. With herbal medicines it is always wise to consult a doctor and/or herbalist before consuming, especially if you are taking any pharmaceutical medications. The bright red color hints at this berry’s medicinal uses. It has been used for issues of the blood and heart. For instance, they can be used for artery dilation which can help lower blood pressure and ease the strain on the heart. Artery dilation also improves your heart’s absorption of oxygen from the lungs and move the oxygen through the whole body. It is also used for early stages of heart disease and other issues of the heart like angina (chest pain), myocarditis, arteriosclerosis. It also is said to strengthen the heart and blood vessels, reduce blood clots and aid digestion. Some laboratory studies suggest that the hawthorn berry is very high in antioxidants which may be partly responsible for its healing qualities. Hawthorn tea or tinctures can be made from the berry, leaves and/or flowers and tends to be very bitter. Mix with other fruit juices, teas or honey to make this potent medicine palatable.
Hawthorn
Honeydew Melon
The honeydew melon is an alternate name for the White Antibes melon that was cultivated in Algeria and Southern France. It makes an appearance in Egyptian hieroglyphics where it was revered as a sacred fruit, but might have originated somewhere in Persia. Christopher Columbus brought honeydew seeds with him on his voyage to the New World. It does well in hot and dry climates. The water-rich melon has a good dose of vitamin C in it, boosting your immune system and playing a vital role in the synthesis of collagen within the body. Potassium can also be found in respectable amounts in this melon. Potassium is an important electrolyte balanced with sodium that is important for nerves to be able to send their electrical signals. Honeydew is a good source of many B vitamins. B vitamins may reduce risk of Alzheimer’s and heart disease and are important for the metabolism of proteins, carbohydrates and fats. They also help your body eliminate certain toxins that would otherwise cause sickness. Copper is found in honeydew as well. Copper maintains skin health and helps repair muscle and tissue. A refreshing honeydew is the perfect treat on a hot day. Just slice in half, scoop out the seeds and dig in with a spoon!
Honeydew melon
Jackfruit
Jackfruit is a large and tasty fruit cultivated in the tropical areas of South and Southeast Asia as well as Brazil. Some varieties can tolerate slightly cooler climates as well. When any part of the tree or fruit is cut, it emits a sticky milk over the inflicted area. Both the fruit and the seeds are edible. The flesh of the jackfruit is rich in vitamin A and carotenoids which are crucial for skin health and have been shown to reduce risk of lung and mouth cancers. It also has high levels of vitamin C and is particularly rich in B vitamins—something rare when it comes to fruits. The fruit is a great source of potassium, magnesium, manganese and iron. The seeds, like the flesh are a great source of fiber and also have plenty of protein and minerals. Traditionally the flesh is eaten fresh when it is in season in the summer and the seeds are dried and saved for the winter dry season. The fruit is said to taste almost like cotton candy and is delicious on its own. In southern India, jackfruit is mixed with grated coconut, banana and honey and served as a dessert. The green, unripe fruit can be cooked and eaten as a vegetable, similar to green plantain. The seeds can be boiled and eaten or used in curries as a source of protein.
Jackfruit
Job's tear
Native to tropical Asia, Job's Tear's are member of the grass family. For centuries they have been used medicinally to treat a range of conditions from arthritis, allergies, skin conditions to smallpox. The dried, gray beads are strung into necklaces throughout tropical regions of the world. Job's Tear's help to reduce weight, lower cholesterol and prevent osteoporosis. Extracts are used to treat endocrine disorders (due to the plant’s ability to decrease hormones including progesterone and testosterone) and can be used to sooth painful menstrual symptoms. Studies have also shown that Job's Tear's inhibit fatty acid synthase activity in the liver, which has positive impacts on cancers of the colon, pancreas, lung, liver, breast and leukemia. Job's Tear can be used in soups, porridge and drinks. In India, the Nagas use the grain for brewing a beer called “zhu” or “dzu”. A Japanese variety called "Ma-Yuen" is brewed into a tea and an alcoholic beverage, and roasted seeds are made into a coffee-like drink. When looking for a healthy alternative for rice, why not try jobs tears … sweet or savory they complement any dish!
Job’s tear
Kiwi
The kiwi is not actually a kiwi. That is, the kiwi fruit is not in fact native to New Zealand, but comes from the Shaanxi province of China, where it is the national fruit. There are numerous varieties ranging from the common kiwi to the hardy kiwi and golden kiwis. Now the fruit is cultivated all over the world and is now grown commercially in Oceania, Europe and North America.
The tart and sour taste of a kiwi comes from its high levels of vitamin C. Over 154% of the daily recommended intake of this vitamin in a single serving! There are also good levels of vitamin A, E and K as well as antioxidants like beta-carotene, lutein and xanthin. These antioxidants are present in high quantities, making kiwifruit a great choice to reduce inflammation and inflammatory diseases.
Some studies have shown that chemicals in kiwifruit can function as a blood thinner similar to aspirin. This means it can protect from stroke and heart-attack by preventing clot formation.
The small, black edible seeds found in the fruit are great sources of omega-3 fatty acids which are important for general health and may reduce risk of heart disease, stroke and autism in children.
Kiwis are great to enjoy by themselves as a snack. The skin is edible and nutritious. Consider topping yogurt or cereal with fresh kiwifruit slices. Kiwi is also used in many dessert recipes.
Kiwi
Kumquat
The kumquat comes from the south-eastern mountains of China. The tiny shrub bears small orange citrus fruits that can be eaten whole, skin and all though the seeds are usually spit out. They are often pickled, canned or made into preserves before being consumed.
Like its citrus cousins, kumquats are rich in vitamin C. The also contain other antioxidant vitamins like C and E. These vitamins can help protect the body from diseases like cancer, diabetes, or infections. Unlike its cousins, the kumquats come with an edible skin full of flavorful and medicinal essential oils. This is what gives the unique smell and aroma.
The kumquat is a good source of many B vitamins, helping with energy levels and the metabolism of food into energy. There are also small amounts of minerals like calcium, manganese, iron, zinc, potassium, copper, and selenium. The fiber, vitamins and minerals of kumquat make it a great addition to a healthy diet, promoting a healthy immune system and reducing risk of disease.
Kumquats can be enjoyed alone, but the sweet tartness can also add zest to other dishes. Try adding kumquat to fruit or vegetable salads, or puree and make into a sauce, jam or jelly. They also are excellent when preserved.
Kumquat
Lemon
Lemons and limes invoke and sweet acidity that is used to flavor countless dishes in the culinary world. Lemons, thought to have been developed in India or China 2500 years ago, are believed to be a cross between a lime and citron. They were eventually brought to the west by Arabs in the 11thcentury and then to the New World on one of Columbus’ early trips. Limes share a similar tale of Southeast Asian origins but eventually making it to the New World via Columbus.
Lemons and limes have always been prized for their high vitamin C content. With the ability to cure scurvy, these tiny but powerful fruits are a precious commodity throughout their whole history. Vitamin C neutralize free radicals that would otherwise damage living tissue. This makes lemons and limes great for preventing heart disease and for the strengthening of the immune system.
There are chemicals specific to lemons and limes called limonoids that have been shown to help fight various cancers including: skin, breast, lung, stomach, mouth and colon. The liminoids are highly bioavailable, providing protection long after they are consumed. These citrus fruits have also been used as an antibiotic to control cholera epidemic in West Africa.
The uses for lemon and lime juice are almost endless and even extend beyond the world of food. Besides being great for making salad dressings, lemon limeade, or finishing stir fries, the acidity in lemon or lime juice can be used as a gentle surface cleaner or even to brighten hair. When a dish is just lacking that something and you don’t know what it is, the acidity of lemon or lime juice can really help it pop!
Lemon
Lettuce
Appearing in ancient Egyptian tomb art, the cultivation of lettuce dates back to at least 4500 BC. The ancient Greeks and Romans prized lettuce both as a food and for its medicinal properties.
The amount of nutrition you get from a salad depends on the type of lettuce used. Not all lettuce is equal, for example iceberg lettuce possesses the lowest nutritional value of all lettuce varieties. It does however provide a small amount of vitamins A, C, K, and folate. In contrast, romaine lettuce adds an enormous amount of nutritional value.
Romaine lettuce is an excellent source of dietary fiber, minerals (manganese, potassium, copper, and iron), and vitamins (A, F, C, B1, biotin, folate and molybdenum). The fiber in romaine lettuce lowers high cholesterol levels and promotes heart health. Equally beneficial to heart health is romaine's folic acid and potassium content which lowers high blood pressure.
When it comes to salads, the only limitation is your imagination ... Start with romaine lettuce for a salad guaranteed to be packed with nutrients and add your favourite vegetables, fruits, seeds, nuts and cheeses!
Lettuce
Licorice
When the 3,000 year old tomb of King Tutankhamen was opened, archeologists found quantities of licorice stored with jewelry and magnificent art works. This 'royal' herb has been used in traditional Chinese medicine as a tonic, beautifying agent and elixir of life since the third century BC!
Licorice root has been used to treat asthma, coughs, chronic fatigue and constipation when taken orally and herpes and eczema when used topically. It is packed with amino acids and amines which give it is diuretic, anti-inflammatory, anti-arthritic and detoxifying properties. Licorice root also has a large role to play in the prevention of cancer and tooth decay.
Add a few slices of fresh lemon, ginger and marshmallow root to a pot of licorice root tea and enjoy its flavour and many health benefits!
A word of warning … Do not use licorice root if you have high blood pressure, liver disease, or low levels of potassium. The increased production of aldosterone can raise blood pressure and sap potassium and calcium from the body. Licorice root can reduce testosterone levels in men and increase premature delivery in pregnant women.
Licorice
Lotus root
For centuries, the lotus has been held in high esteem by the cultures of Eastern Asia. To the Chinese, the lotus flower symbolises ultimate purity and perfection because it rises untainted and beautiful from the mud. But beneath its beautiful petals and charming lily pads, the lotus flower hides another gift.
The nutritious lotus root is attached to the underside of the lily pad and can grow up to 4 feet in length. It is a type of starchy tuber, sausage-like in appearance, with a delicate flavour and texture similar to a bamboo shoot.
Lotus is a good source of many nutrients including fibre, vitamin C, B-vitamins, copper, potassium, iron and zinc.
Foods with high amounts of dietary fibre, such as the lotus root, promote healthy digestion and relieve constipation. In addition, when combined with the slow digesting complex carbohydrates lotus root provides, this fibre can also help reduce blood pressure and blood sugar levels in the body.
Vitamin C is a powerful anti-oxidant required for collagen synthesis within the body. Collagen is the main structural protein of the body, and important for maintaining the blood vessels, skin, organs and bones. In addition, vitamin C enhances the immune system and protects from inflammation and viral infection.
The neutral, delicate flavour of lotus root is because of its particular electrolyte balance. It contains the optimum ratio of sodium to potassium. Sodium is what gives the root a slightly sweet flavour, whilst providing many essential minerals. Potassium counters the effects of sodium by regulating heart rate and blood pressure.
Although not as readily available in the West, lotus root can be an interesting addition to many meals. Try adding grating into salads or adding to stir-fries. In Japan, lotus root is often used to make tempura, and are also finely sliced and fried to make delicious lotus root chips.
Lotus root
Lychee
The lychee is a sweet, jelly-like fruit native to China now have homes all over the world where ever it is warm and humid: from Australia to Brazil, Africa to Hawaii. There are some legends of ancient Chinese medicine promoting the consumption of several hundred per day because of their health benefits. One Chinese emperor, Wu Ti, after conquering the city of Canton in south China, was introduced to the lychee. He immediately ordered that 500 trees be planted up north near the capital of the empire, but the climate was too cold for the lychees and they all died. He then demanded to be paid in lychees as tribute and eventually mature trees were transplanted successfully to satisfy the emperor’s sweet tooth.
Vitamin C is found in high levels in lychee, with more than 100% of the recommended daily intake found in a one cup serving, making them great for protection against infection and developing a strong immune system. If energy is what you need, lychees are rich in B vitamins, which are crucial for converting proteins, carbohydrates and fats into energy.
Polyphenols are chemicals found in foods that can act as antioxidants. Lychee was found to have the second-highest concentration of polyphenols of any fruit tested. Besides preventing disease, polyphenols promote longevity and may be responsible for some of Lychees other benefits. They can relieve coughing, reduce swelling and ease abdominal pain. Other parts of the plant are useful too. Tea made from the peel is alleged to cure diarrhea and smallpox. The flowers, bark and root of the tree can be gargled for sore throat.
Lychees are quite the nutritional package. They are quite tasty to enjoy on their own as a snack, but also make a great addition to salads. When the peel is still intact, they keep very well, up to a few weeks, sometimes increasing the sweetness of the fruit. Dried fruits can be enjoyed year round and are often stuff with a filling of nut paste or soft cheese.
Lychee
Maca
Native to South America, Maca has been used for thousands of years. According to ancient Incan history, the maca root was known to enhance energy and stamina. It also increases sexual desire and has been termed as Peruvian Ginseng due to its natural stimulating qualities.
Known to soothe fatigue and reduce the symptoms of menstruation and menopause, maca root balances the body’s natural hormone levels. Another amazing benefit of the maca root is its ability to relieve mild depression as it increases the body's levels of serotonin. It's also excellent for skin problems such as acne.
The flesh of the root holds the most nutrients which are packed with protein, fiber, natural sugars and minerals (iron, potassium, iodine, magnesium, calcium). Fiber supports healthy digestive function, lowers cholesterol levels and reduces the risk of cardiovascular disease. Fiber also binds to toxins in the food and protects the colon mucusa from cancers. Iron assists in the transportation of oxygen throughout the body and is required for red blood cell formation. Potassium helps to control heart rate and blood pressure. Iodine is used by the thyroid gland to produce hormones which regulate all key metabolic functions including blood cell production and nerve and muscle function. Magnesium aids in the absorption of calcium and has been labeled the most powerful relaxation mineral available. While calcium promotes strong teeth and bones.
Maca is generally available in powder, capsule, liquid or tablet form. If you're lucky enough to get your hands on the raw root then brew it into a sweet drink known as maca chichi. Or shred it on your porridge.
A word of warning ... Do not take maca if you're pregnant or breastfeeding and there has been no research on its safety for fetuses.
Maca
Mango
Mangos were first cultivated in India more than 5000 years ago. Now they are one of the most popular fruits grown in tropical and subtropical areas worldwide. They come from large trees that can reach heights of over 100 ft and belong to the same family as cashews and pistachios.
The rich yellow-orange color shows the health benefits of the mango. High in vitamin A and C as well as flavonoids like alpha-carotene, beta-carotene and beta-cryptoxanthin, mangos are packed with antioxidants synergistically working together. Eating foods rich in this carotenoids has be shown to protect the body from mouth and lung cancers, and vitamin A is important for healthy skin, vision and the mucous membranes within the body.
Besides the more than 20 different vitamin and minerals, the fiber found in mangos will bind with LDL cholesterol and help escort it out of the body and protect the colon and prostate from cancer. Some other scientific studies suggest that some polyphenols in mangos can reduce risk of breast and colon cancers.
The tart sweetness of the mango is a delectable treat on its own, but also a great compliment to other fruits or even in savory dishes. Try blending some mango in sauces or dressings for a sweet, tart kick!
Mango
Mint
Originally native to Europe, peppermint herb is a famous herb in many cultures. The ancient Egyptians, Romans and Greeks all used peppermint leaves to soothe their stomachs, calm inflammations and treat the common cold.
Peppermint contains no cholesterol, however is packed with dietary fiber, essential oils, anti-oxidants, vitamins (A, C, E, K and Bs - folates, riboflavin and pyridoxine) and minerals (potassium, calcium, iron, manganese and magnesium).
Fiber supports healthy digestive function, lowers cholesterol levels and reduces the risk of cardiovascular disease. Fiber also binds to toxins in the food and protects the colon mucusa from cancers. Research shows the compounds in peppermint relax the intestinal wall making it an anti-spasmodic agent in the treatment of "irritable bowel syndrome" (IBS) and other colic pain disorders.
Vitamin A promotes growth, vision, reproduction and immunity. Vitamin C, a powerful antioxidant, scavengers free radials and boosts the immune system. Vitamin E, another powerful antioxidant, maintains the integrity of cell membrane of mucus membranes and skin by protecting them from free radicals. Vitamin K promotes osteotrophic activity in the bones and limits neuronal damage in the brain. While B vitamins protect the immune system and fight free radicals, while promoting healthy skin, hair and nails and anti-aging and anti-stress properties.
Potassium helps to control heart rate and blood pressure. Calcium promotes strong teeth and bones. Iron assists in the transportation of oxygen throughout the body and is required for red blood cell formation. Manganese supports healthy bone development and wound healing. While magnesium aids in the absorption of calcium and has been labeled the most powerful relaxation mineral available.
Peppermint oil has analgesic, local anesthetic and counter-irritant properties. It has been used in the preparation of topical muscle relaxants, analgesics and oral hygiene products including mouthwash, toothpaste and chewing gum. They make for an uplifting herbal tea and go wonderfully as a flavor in ice cream, confectionery, chutneys, soups and sauces!
Mint
Mulberry
Native to China, the mulberry has a long history of medicinal use. It was cultivated widely as the leaves are the primary food for silkworms that make the silk for which China was famous. The leaves are also edible for humans and quite nutritious. Now mulberry trees are common in warm and cool humid climate all over the world. Fresh mulberries decay very quickly so they won’t be found in most stores, but dried mulberries are common and can be found quite easily.
Mulberries are a rich source of iron, providing fuel for the blood and increasing the muscle and tissue’s ability to access oxygen. It also has high levels of vitamin C and K. Vitamin C is important for the immune system and vitamin K is assists in the development of bone tissue and helps blood clot.
Not only are the mulberries themselves a rich source of antioxidants, the leaves and stems are as well. These antioxidants can promote longevity and reverse tissue damage. In China, Trinidad and Tobago, mulberry leaves were traditionally used to promote balanced blood sugar levels. There are even some studies that link mulberries to stimulate the activation of white blood cells, strengthening the immune system.
If you are lucky enough to live near a mulberry tree, be sure to go get some fresh mulberries when they ripen in the summer. And maybe try picking some leaves to add to a stir fry. Otherwise, dried mulberries can be enjoyed by themselves as a snack, in trail mixes, over cereal or oatmeal or in any other way you would enjoy dried fruit.
Mulberry
Mushroom
mushrooms have grown wild and been eaten by humans since the times of the early hunter-gatherers. Its origins can be traced back to both North America and Europe, but its versatility and ease of cultivation mean the button mushroom is now one of the most widely grown mushrooms in the world.
The button mushroom is a type of gilled fungus from the agaric family, with a rounded top, mild flavour and smooth, creamy skin. But despite its slightly dull appearance the button mushroom boasts a rich nutrient profile.
These mushrooms are loaded with the nutrients our bodies need to generate energy and repair cells, including digestive enzymes, B vitamins 2 and 5, protein, and vitamin D2. In addition, button mushrooms are high in the essential minerals copper and phosphorus.
The health benefits associated with button mushrooms are extensive. Copper and phosphorus help strengthen bones, and vitamins B-2 and B-5 are vital in energy production. The curative powers of button mushrooms have also been seen to improve eyesight, hearing, circulation, impotency, migraine headaches and infections.
Furthermore, button mushrooms contain certain antioxidant compounds shown to help prevent cancerous cells from forming or recurring. Eating mushrooms regularly over long periods of time has been proven to actually decrease the number of cancerous cells in the body.
The meaty texture and mild flavour of button mushrooms mean they combine well with bold, rich dishes. Add to sauces, stews and soups. For a quick treat, drizzle with olive oil, a little sea salt and your favourite herbs. Wrap in tinfoil and grill or barbecue until tender.
Mashroom
Mustard
Mustard seeds are mentioned in ancient Sanskrit writings dating back 5,000 years ago! They are even mentioned in the New Testament as an analogy of the kingdom of Heaven. Mustard seeds can be traced to different areas of Europe and Asia with the white variety originating in the eastern Mediterranean regions, the brown from the Himalayan Mountains and the black from the Middle East.
Mustard seeds are very high in calories (100 g of seeds provide 508 calories) however, the seeds are packed with proteins, oils, phyto-nutrients, vitamins (A, C, E, K and Bs - folates, niacin, thiamin, riboflavin, pyridoxine, pantothenic acid) and minerals (calcium, manganese, copper, iron, selenium and magnesium).
Vitamin A promotes growth, vision, reproduction and immunity. Vitamin C, a powerful antioxidant scavengers free radials and boosts the immune system. Vitamin E, another powerful antioxidant is required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from free radicals. Vitamin K promotes osteotrophic activity in the bone and limits neuronal damage in the brain. B vitamins protect the immune system and fight free radicals, while promoting healthy skin, hair and nails and anti-aging and anti-stress properties.
Calcium promotes strong teeth and bones. Manganese supports healthy bone development and wound healing. Copper is required in the production of red blood cells while iron is required for red blood cell formation. Selenium plays a key role in the metabolism and cell function and reduces the severity of asthma, rheumatoid arthritis, and helps to prevent cancer. While magnesium aids in the absorption of calcium and has been labeled the most powerful relaxation mineral available.
Mustard seeds can be used as a condiment. Add it everything … from your favorite dressing, marinating it with vegetables or preparing it with honey as a sweet dipping sauce.
Mustard
Okra
Okra, also known as ‘lady’s finger’, is a tropical plant of the mallow family, and traces its roots back to Ethiopia and Northern Sudan. Its fingerlike, slightly curved pods can vary in colour from light to dark, with some varieties even producing a reddish colour. Reports of okra growing in abundance along the nile date back as early as the 13th century. From Africa, okra quickly found a place in Middle Eastern and Asian cuisine, and is now a staple in many traditional stews and curries as a tasty and effective thickener.
With a flavour described as being somewhere between an eggplant and an asparagus, okra contains good amounts of fibre, vitamin A, folate, vitamin C, B-vitamins, vitamin K as well as many essential minerals.
Okra contains one of the highest levels of vitamin A of any vegetable. The flavonoid antioxidants in vitamin A are essential for maintaining healthy vision and skin. The folate okra contains is important for decreasing the incidence of neural tube defects in embryos, and is therefore essential for expecting mothers, and their vitamin K is essential in the function of blood clotting, as well as helping strengthen bones.
When purchasing okra, look for fresh, slightly immature pods and avoid those with any spots or discolouration. Okra is very versatile, and can be stewed, fried as fritters, or even pickled like gherkins.
Okra
Olives
Olives are one of the oldest cultivated food crops, dating back 7000 years ago where they were grown in Crete. The olive tree is a slow growing, evergreen tree that may reach up to 50 feet in their natural habitat and last more than 500 years. The ancient Greeks believed that the olive tree brought peace and prosperity to the region since the entire population relied upon the crop for many of life’s basic needs.
Olives are widely known for their high antioxidant content and longevity-supporting, healthy monounsaturated fats. This famous fruit has a wide range of phytonutrients and flavonoids against which few foods can compete. Also rich in vitamin E, olives are a powerhouse for fighting cancer, heart disease, diabetes, and inflammation.
Olives contain minerals in abundance as well, such as calcium, copper, iron, manganese and zinc. They are also a great source of B vitamins. Most of the benefits of olives can be enjoyed by the simple addition of a drizzle of cold-pressed extra virgin olive oil to any meal. As the delicate oils are sensitive to light and heat, it is best to look for oils in dark glass bottles and to avoid heating olive oil when possible.
Traditionally, the fatty fruit is enjoyed as a finger-food snack between meals as well as the main ingredient in many dishes. Have as an appetizer, add to salads, or make a tapenade. Olives add that unique oily, salty flavor that is totally guilt-free!
Olive
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Onion
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Orange
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Papaya
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Passion fruit
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Pea
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Peach
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Pear
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Pineapple
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Plum
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Porphyra
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Potato
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Pumpkin
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Purslane
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Red date
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Reishi
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
(Dulse) Seaweed
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Shiitake mushroom
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Soybean
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Spinach
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Star Fruit
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Strawberry
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Sweet (red) Pepper
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Sweet potato leaf
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Sweet potato
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Tangerine
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Tomato
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Watermelon
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Wild (red) cabbage
Apple
EComposer helps you create professional Shopify websites without any programming knowledge. With 80+ design elements and 50+ templates, there’s no limit to what you can build. Download EComposer for free today and start building the store you’ve always wanted
Yam Bean
Apple