Legumes
Beans
The best protein source with the highest protein content among plant foods ... They also have a low glycemic index, cholesterol-free and rich in fiber, along with B complex vitamins, copper, phosphorus, magnesium, potassium, calcium, and iron
Lentils
Rich in protein, fiber. Contains iron, magnesium, zinc, vitamin B1 and vitamin B6, pantothenic acid
Chicpeas
Source of protein at 20-30%. It has fiber, folic acid, vitamin C, iron, copper, magnesium, phosphorus, calcium and potassium
Peas
Source of proteins, folic acid vitamin C, vitamin B1 (thiamine), B6, calcium, iron, magnesium, potassium, phosphorus, α and β carotenes (antioxidants)
Broad Beans
Source of proteins, folate, iron, B complex vitamins, vitamin A, vitamin C
Lupine
High content of protein, calcium, phosphorus, iron, potassium, zinc, folate, antioxidants, vitamin C, thiamine (B1), riboflavin and fiber
Split peas
It contains fiber, high protein content, iron, magnesium, copper, B complex vitamins, mainly folic acid
Soy
Protein leakage, fiber, vitamins A-E-K, B complex vitamins (B1-B2-B3-B5 and folic acid), beta-carotene, lutein, iron, calcium, magnesium, phosphorus, potassium, sodium and zinc
Vegetables
Broccoli
Good source of vitamin A, C and K, folic acid, potassium, manganese, rich in fiber
Cauliflower
Vitamins B1-B2-B3-B6, Vitamin C, Pantothenic Acid, Folic Acid, Calcium, Phosphorus, Magnesium, Potassium and Dietary Fiber
Tomatoes
Lycopene (antioxidant), flavonoids, folic acid, complex vitamins B and E, vitamin C, potassium, magnesium, manganese, copper and selenin
Tomatoes
Vitamins A-K and C, Folic Acid, Potassium, Chromium and Dietary Fibers
Carrots
Vitamins A-R-C-B1-B3-B6, Phosphorus, Magnesium, Folic Acid, Potassium
Kale
High levels of lutein and zeaxanthol, vitamins A-R-C-BI-B2-B3-B6, iron, phosphorus, calcium, manganese, magnesium, copper and potassium,
Asparagus
Good source of fiber, vitamins A-C-E-K folic acid and B complex vitamins such as B1-B2-B3, selenium, potassium, phosphorus, zinc, magnesium, copper
Radish
An excellent source of selenium and vitamin C, lutein (antioxidant action) vitamin K, Niacin (B3), B6, choline, folic acid, calcium, sodium, potassium, phosphorus, selenium, magnesium and fiber, vitamin A
Peppers
Extremely rich in vitamin C and Vitamin A (carotenoids and B-carotene), two very important antioxidants
Red Cabbage
Good source of beta-carotene, vitamin C, fiber and manganese. Because of its increased content of polyphenols, they are included in vegetables with rich antioxidant activity
Corn
Vitamin A, Vitamin C, Phosphorus and Magnesium, Potassium, Carotenoids, Antioxidants, Phosphorus and Vitamin 6
Eggplant
Calcium, potassium and iron, rich in sodium, protein, vitamin A and fiber, chlorogenic acid, which is also considered to be the most potent antioxidant of eggplant, flavonoids such as nasunin, which has strong antioxidant activity
Onions
Half a cup of fresh or dried onions chopped contain 5.9 mg of vitamin C, which is 10% of daily intake, potassium, magnesium, calcium and fiber.
Garlic
It has allysin which is the substance that gives the garlic the characteristic smell and taste, the antimicrobial, antithrombotic and antioxidant properties of garlic, as well as the reduction of blood lipid levels, are considered properties of allysin
Celery
Vitamins A-C-E, B complex vitamins, potassium, sodium, zinc, silicon, phosphorus, iron, sulfur and copper
Parsley
Antioxidant flavonoids such as lutein, vitamin C and β-carotene, complex B vitamins
Basil
Antioxidant effect due to polyphenols, eugenol to basil has anti-inflammatory effect, antioxidant provitamin A, good source of magnesium, potassium and vitamin C, iron and calcium.
Leeks
Vitamins K-A-C-B6, Magnesium, Potassium, Sodium, Copper, Phosphorus and Folic Acid
Mushrooms
Proteins, potassium, selenium, zinc, phosphorus, copper, vitamins 1-2-3-12, pantothenic acid, vitamin D and folic acid
Beetroot
Rich in carbohydrates, nitrates, magnesium, iron, potassium, sodium, phosphorus, vitamin C, vitamin B1, B2, B6, B5 (pantothenic acid), fiber and phytonutrients such as β-carotene
Ζucchini
Good source of vitamin C, fiber, vitamins B (B6 and folic acid), vitamins A and K, as well as useful minerals and trace elements such as phosphorus, magnesium, zinc, manganese and calcium.
Okra
Vitamin C, vitamin A, vitamins B (B1, B2, B6), vitamin C, fiber and folic acid
Spinach
Vitamins A-B-R-C and B complex, folic acid, iron, magnesium. It is also rich in beta-carotene and lutein (antioxidants and fiber)
Brussels sprouts
Vitamins C and K, B vitamins (B1-B6-folic acid), calcium, potassium, iron, manganese and copper
Rocket salad
Calcium, copper, iron, magnesium, manganese, phosphorus and potassium, complex vitamins B (mainly folic acid) A -C-K
White beet
Serum proteins, antioxidant action and vitamins A-C-E-K with zinc
Pumpkin
Vitamins A and C, Magnesium, Zinc, Potassium, Carotenoids, Fibers and Certain Fatty Acids
Cucumber
Ηigh in potassium, magnesium and B complex vitamins and vitamin C
Dill
Vitamins A, B and C and in small amounts fiber, calcium, magnesium, copper and flavonoids
Fruits
Kiwi
High Vitamin C, rich in vitamin E, flavonoids and carotenoids with antioxidant action
Pear
B complex vitamins B2-B6, high levels of fiber, a source of vitamin C, rich in antioxidant substances such as β-carotene, lutein and zeaxanthin, also a source of metals such as copper, iron, potassium, manganese and magnesium
Grapefruit
Vitamin C, rich source of fiber, antioxidant
Lemon
Vitamin C contains in vitamins B1, B2, B3, B6, calcium, silicon and phosphorus
Apples
Rich in antioxidants, flavonoids and fiber, vitamins A-C-E-K and B complex
Orange
Vitamin C, thiamine, folic acid and potassium, carotenoids and phenolic compounds (mainly flavonoids). Both of these categories of ingredients act as antioxidants
Mandarin
Rich in fiber and vitamins (A and C), which shield the body against infections and viruses, mandarin is also a valuable source of carbohydrates, iron, carotene and phosphorus.
Apricot
Good source of vitamin C, potassium and fiber. They contain high amounts of B-carotene and iron
Cherry
Rich in vitamins A-C-B, potassium, calcium, phosphorus, iron, magnesium and copper, melatonin, which is important for the functioning of the immune system and anthocyanin a red pigment. It also contains ellagic acid and fibers
Berries
Good source of antioxidants such as anthocyanins, ellagic acid and resveratrol, an excellent source of fiber, vitamins K and C, folic acid and minerals such as manganese, copper
Strawberries
Source of Vitamin C, rich in manganese as well as in fiber and iodine. Finally strawberries are a good source of potassium, folate, magnesium, copper and vitamin K
Papaya
Source of vitamin C, flavonoids and antioxidants (carotene). It also has papain that is a digestive enzyme that acts against inflammation, edema and allergies
Pineapple
B complex vitamins (B-6, folic acid, B1-B-5), magnesium, manganese, potassium, antioxidants, riboflavins, polyphenols (β-carotene), vitamin C, a unique source of bromelain, an substance that reduce inflammations
Watermelon
Vitamin C, beta carotene, biotin and source of antioxidants
Melon
B complex vitamins (B1-B3-B6), vitamin C-A, potassium, β-carotene and antioxidants
Peach
Vitamins A-E-K, niacin, folic acid, fiber, magnesium, potassium, phosphorus, zinc, fluorine, iron, selenium and calcium
Plums
Iron, copper, calcium, vitamin K, potassium and magnesium, fiber and high levels of vitamin A and β-carotene (antioxidant)
Figs
Antioxidants (benzaldehyde, coumarins), calcium and fiber
Grapes
Vitamins A-B-C, calcium, phosphorus, potassium and iron, anthocyanins, polyphenols, quercetin and resveratrol which has anti-inflammatory and anti-aging activity
Pomegranate
Antioxidant substances such as tannins, polyphenols and anthocyanins, fiber, calcium, iron, magnesium phosphate, potassium, sodium, zinc, copper, selenium, Vitamin C-B3- folic acid- Vitamin E- Vitamin K
Bananas
Vitamins A-E-C-B6, iron, calcium, selenium, zinc, magnesium and high potassium content
Nuts
Almond
Source of protein, high in calcium, vitamin E, magnesium, potassium, phosphorus, iron, fiber and monounsaturated fatty acids
Walnuts
Protein source nuts, B complex vitamins and vitamin E, ω3 fatty acids, fiber and small amounts of calcium, zinc, iron, magnesium
Hazelnuts
Monounsaturated fatty acids, antioxidant action (tannin, phenolic acids, vitamin E), good source of proteins, vitamins A-C-K and complex B (B1-B2-B3-B5-B6 and folic acid), magnesium, phosphorus, calcium, potassium and a large quantity of manganese
Peanut
Protein source, B complex vitamins (B1-B2-B3-B6), vitamin E, magnesium, copper, potassium, zinc, phosphorus, monounsaturated and polyunsaturated fatty acids and antioxidants such as resveratrol and polyphenols
Sunflower seeds
Source of proteins, vitamins B1-B3-B6, folic acid, iron, zinc, copper, phosphorus, antioxidants such as selenium, vitamin E and polyphenols, also source of good fat (unsaturated fatty acids)
Macadamia
Μonounsaturated fatty acids, proteins, vitamins A-B1-B2-B3, folic acid, fiber and antioxidants such as flavones, selenium and polyphenols
Brazilian peanuts
Source of protein, iron, calcium, zinc, copper, magnesium, manganese, antioxidants (vitamin E and selenium), B complex vitamins (B1-B2-B3-B5-B6) and monounsaturated fatty acids such as oleic acid, palmitoic acid
Cashews
Significant amount of protein, vitamin-6, magnesium, iron, zinc and a good source of tryptophan (an important amino acid for the production of serotonin)
Pine nuts
Μonounsaturated fatty acids (linoleic acid and Ω3 fatty acids), protein of high biological value, antioxidants (vitamin E-selenium), vitamin B1, folic acid, calcium, iron, magnesium, manganese, zinc and copper
Pecan
Αntioxidants (vitamins E and flavonoids) vitamins B6-B1, magnesium, manganese, copper, calcium and phosphorus
Chestnuts
Source of proteins, potassium, calcium, magnesium, folic acid, vitamins A and C, B complex vitamins (B1-B3-B6), antioxidants (vitamin E- retinol), vegetable fibers and monounsaturated fatty acids such as oleic acid- palmitoleic acid
Superfoods
Chokeberry
Vitamin C, Vitamin E, Vitamin P (Bioflavonoids), Vitamin A, Vitamin K, B Complex Vitamins, (B1-B2-B6-B9), folic acid, malic acid and citric acid, sugars (glucose-fructose), vitamin C, vitamin C, vitamin E, vitamin D, , calcium, magnesium, manganese, zinc, iron, carotene, amygdaline, catechins, tannins, iodine, lutein, zeaxanthin, low protein and fiber
Blueberry
Potent Antioxidant Activity (Anthocyanin and Polyphenols), Vitamin E, Vitamin A and C, Beta Carotene, Magnesium, Phosphorus, Potassium, Vegetable Fibers, Pectin and Low Glycemic Index
Red Raspberries
Strong antioxidant action (ellagic acid), a good source of phytochemicals such as tannins, anthocyanins and phenols, fiber, vitamins K and C, folic acid, copper, magnesium, manganese and potassium
Hippophae
18 different amino acids, Vitamin C and E, Chlorophyll, Concentrated Vitamins B (B1-B2-B3-B5-B6), Folic Acid, Iron, Carotenoids( β-carotene-zeaxanthin), Selenium, Chromium, ω-3, ω-6 and the rare ω-7, rich in linoleic acid and palmitic acid (high quality fatty substances)
Organic Triticum dicoccum flakes (Zea flakes)
Good protein source, gluten free, fiber, niacin (vitamin B3), calcium, iron, magnesium, zinc
Wheatgrass
chlorophyll (70%), 17 amino acids, vitamins A-E-K-C and complex B (B1-B2-B3-B6-B12), potassium, calcium, phosphorus, iron, zinc, selenium, manganese, copper
Quinoa
good protein source, fiber, calcium, magnesium, phosphorus, amino acids, complex B vitamins (B1-B2-B3-B5-B6), folic acid, monounsaturated and polyunsaturated fatty acids
Spirulina
18 amino acids, ω-3 fatty acids, high protein content of full biological value (65-70%), vitamins A-D-E-C-K, B complex vitamins B1-B2-B3-B5-B6 ), folic acid, chlorophyll, potassium, sodium, iron, calcium, zinc, selenium, magnesium, manganese, phosphorus, good source of carotenoids
Chia seeds
Omega-3 fatty acids, high quality protein, fiber, calcium, potassium, manganese, zinc, magnesium, iodine, B complex vitamins B1-B2-B3 vitamin A-E-D
Linseed
Good source of protein, ω-3 fatty acids, fiber, B complex vitamins (B1-B2-B3-B5-B6), folic acid, vitamins K-E-C, monounsaturated fatty acids, iron, magnesium, phosphorus, potassium, manganese, potassium, sodium, selenium
Goji Berry
18 amino acids, vitamin E-A-C, B-complex vitamins such as B1-B2-B5-B6, high levels of protein, iron, copper, magnesium, calcium, germanium, zinc, manganese, 5 carotenoids (lutein, β-carotene, zeaxanthin), also contains phytonutrients