Apples contain a myriad of nutrients including large amounts of vitamin C, which fuels production of new cells, stimulating growth, and a group of powerful antioxidant-like compounds called polyphenols. Polyphenols have been shown to reduce the risk of many diseases, protect heart and stomach health, reduce body fat and help mitigate the effects of asthma and memory problems just to name a few.
Apricots are known for their heart health properties as they are loaded with natural carotenoids which help protect against LDL cholesterol from oxidizing and causing plaque formation. Apricots are also high in vitamin B2, potassium, magnesium, iron and copper, all of which help to maintain a healthy blood system.
Blueberries are packed with many antioxidant nutrients—including anthocyanins—that help regulate numerous cell functions, including maintenance of healthy blood fats and blood sugar levels. These powerful antioxidants assist parts of the brain, especially those involved in intelligence and memory, by improving cell signalling. Another powerful blueberry nutrient—pterostilbene—helps to maintain DNA structure.
Cranberries are loaded with a group of antioxidants known as phenolic acids, proanthocyanidins, anthocyanins, flavonoids and triterpenoids that are beneficial in supporting overall body wellness. Aside from this, cranberries contain protective properties against numerous bacteria and toxins that cause problems such as dental cavities, urinary tract infections, and excess inflammation.
Raspberries offer the highest proportion of vitamin C when compared with other fruits. This makes them ideal for strengthening the body’s immunity. Antioxidants such as natural vitamin A & ellagic acid are front-runners in protecting eyes from infections and preventing granulation tissue from forming on the cornea. Specialized antioxidants called phenolic compounds within raspberries, have been shown to balance metabolism and aid in fat loss.
Strawberries serve as the perfect source of protection. Firstly they supply tannins, lycopene and other nutrients which prevent inflammation and help enhance skin health. Secondly, strawberry’s high ORAC (oxygen radical absorbance capacity) level makes them perfect for battling oxidative stress throughout the body and brain. These nutrients are especially good for eyesight and have been shown to improve vision and guard against ultraviolet rays and environmental pollution.
Containing some of the highest natural levels of vitamins A, B, K, C and the mineral calcium, carrots help maintain optimal strength and integrity of the skeletal system. Healthy energy levels are achieved through high levels of vitamin B6, which help convert consumed food into energy for mental clarity and daily functioning. Studies show that carrot extract is helpful when it comes to managing brain health and may in fact improve memory function.
Broccoli contains a group of powerful phytonutrients called indoles, which help keep them hormonal system from getting out-of-whack. These indoles have been shown to help detoxify harmful chemicals produced from the environment as well as the body. Aside from this, nutrients and antioxidants such as vitamin E and folate have a beneficial effect on the skin. These substances prevent itches, rashes and eczema, reviving skin cells in the process.
Kale contains specialized indoles that help detoxify the body and brain, as well as balance hormones. The minerals in kale also aid in healthy detoxification as well as promoting the optimum function of the kidneys. The phytonutrients have been shown to strengthen the immune system by assisting the production of white blood cells.
Even though spinach contains exceptionally high levels of vitamin K, it helps the cardiovascular system by assisting in blood clotting. High vitamin C content aids the immune system and the natural iron helps in oxygen transport for enhanced energy and mental clarity. Spinach increases tissue growth thanks to folic acid and supports bone health due to its calcium content.
Parsley is better known as a garnish, but it’s also a source of many vitamins and antioxidants. High levels of natural folic acid helps convert homocysteine—a harmful chemical which damages blood vessels—into harmless molecules. Parsley’s high iron content makes it the perfect choice for individuals suffering from anaemia, and its vitamin K helps boost immunity.
Beets contain phytonutrients that help keep blood vessels dilated in order to transport oxygen throughout the body and brain. These phytonutrients also help to balance blood sugar levels for better moods and sustained energy. The natural iron within beets assist in supplying organs with sufficient oxygen for optimum function. The nitrates in beets allows for better energy support by protecting the cells energy centres—mitochondria, which in turn helps with sports and learning.
Phytonutrients like vitamin K and anthocyanins within green cabbage help support optimal brain function and concentration. Exceptionally high levels of organic sulphur aid in fending off skin problems like acne. Organic sulphur is also essential for keratin production to promote healthy hair, nails and skin.
High potassium within tomatoes ensures stable blood pressure and a healthy heart. Folate (vitamin B9) and vitamin K1, both found in tomatoes, ensure the health of bones and development of healthy tissue cells and even dynamic cell functioning. Lycopene is a powerful antioxidant found in tomatoes which helps prevent heart disease, numerous cancers, as well as preventing and treating human papilloma virus (HPV) infection.
Watercress is a nutrient powerhouse containing more vitamin C than oranges, more calcium then milk and more iron than spinach. Watercress also contains high doses of vitamin A, E, K, B1, B2, B5, folate, magnesium, phosphorus, potassium and manganese and copper. Aside from defending against DNA damage, watercress is great for supporting eyesight, healthy blood vessels, bones, and aiding in keeping skin, hair and nails healthy.
Squash seeds contain high levels of minerals like magnesium, manganese, potassium, copper and zinc. These powerful seeds are also loaded with a group of phytonutrients referred to as phytosterols, which have hormone balancing and healthy cholesterol supporting properties. Aside from this, watercress seeds have many forms of antioxidants and are high in vitamin A, which helps protect healthy skin and eyesight.
Swiss chard is one of the highest nutrient-dense vegetables known to science. It contains numerous powerful antioxidants including many forms of polyphenols, betalain and carotenoids, all of which fight disease and inflammation and have been shown to both treat and help prevent diabetes. The high levels of lutein and zeaxanthin in Swiss chard are imperative for healthy eyesight and its numerous flavonoids including quercetin and kaempferol are great at reducing allergies.
Sweet potatoes are a virtual nutrient powerhouse with exceptionally high levels of vitamin A (over 400% of your daily needs in one spud) and potassium, which helps with heart health and muscular function. Numerous studies show that sweet potatoes can decrease the risk of many disease such as; obesity, diabetes and heart disease. The nutrients within sweet potatoes help support a healthy complexion, increased energy, and a stronger metabolism.
Pumpkin seeds are jam-packed with vitamins (A, all the B’s, K), minerals (calcium, magnesium, iron, phosphorus and zinc), as well as essential fats and protein. One of the strongest factors behind pumpkin seeds is their ability to support optimal moods by balancing the feel-good brain chemical, serotonin. Optimal serotonin levels regulate depression, stress and anxiety, as well as aiding in deeper sleep, appetite and pain.
Sunflower seeds are an excellent source of vitamin E (1 oz. contains 76 percent of the RDA) and the mineral selenium (1 oz. contains nearly 24 percent of the RDA), which aid in the production of the body’s most powerful antioxidant, glutathione. Glutathione helps protect the body from cellular damage, defends against toxins that cause various cancers, and supports optimal eye health.
Shiitake mushrooms have been researched for their numerous immune supporting medicinal benefits, most notably their anti-viral, anti-allergy and anti-tumor properties. These studies have identified a powerful immune phytonutrient polysaccharide called lentinan, as the active compound responsible for its anti-tumor effects. Shiitake may activate specialized immune cells called macrophages, as well as increase the activity of other immune cells.
White mushrooms have been shown in studies to help reduce inflammation, and in the process stop white blood cells from sticking to arterial walls. This is why they are touted as protectors of heart health. Powerful phytonutrients within white mushrooms also help boost immunity by increasing powerful immune killer T cells and exert anti-cancer activity, primarily breast, colon and prostate.
Cremini mushrooms very similar to white mushrooms as they are a more mature version of the white variety and thus contain slightly different health properties. Research shows that cremini mushrooms may be able to help protect against cancer, cardiovascular disease, diabetes and general fatigue. Aside from this, as in most medicinal mushrooms, cremini seem to support optimal immunity.
The name Maitake means “dancing mushroom”. Also called “hen of the woods”, and “sheep’s head”, Maitake is naturally found in the northeastern part of Japan and North America, and is prized in traditional Chinese and Japanese herbology as an adaptogen (a substance that helps fight stress). It also contains Beta glucans, which are useful in enhancing the immune system. Maitake is rich in minerals like calcium, magnesium and potassium and various vitamins like B2, D and Niacin.
Chlorella is one of the most nutrient packed sea vegetables ever discovered. It contains a full array of bioavailable vitamins and minerals, as well as amino acids that are necessary for healthy muscle development, building and repairing body tissues and the overall maintenance of good health. Chlorella is also known as one of the greatest body cleansers available today, possibly eliminating harmful heavy metals from the body.