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Food as Medicine

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Watercress

Vegetables

Vitamins A, C, K, Calcium, Antioxidants, Folate

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Kale

Vegetables

Vitamins A, C, K, Calcium, Manganese, Antioxidants

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Collard Greens

Vegetables

Vitamins A, C, K, Calcium, Folate, Manganese

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Mustard Greens

Vegetables

Vitamins A, C, K, Folate, Calcium

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Swiss Chard

Vegetables

Vitamins A, C, K, Magnesium, Potassium, Iron

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Spinach

Vegetables

Vitamins A, C, K, Iron, Folate, Magnesium

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Arugula

Vegetables

Vitamins A, C, K, Folate, Calcium, Nitrates

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Bok Choy

Vegetables

Vitamins A, C, K, Calcium, Folate

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Broccoli

Vegetables

Vitamin C, Vitamin K, Folate, Sulforaphane, Fiber

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Brussels Sprouts

Vegetables

Vitamin C, Vitamin K, Folate, Fiber, Kaempferol

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Cabbage

Vegetables

Vitamin C, Vitamin K, Folate, Fiber, Antioxidants

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Cauliflower

Vegetables

Vitamin C, Vitamin K, Folate, Choline, Sulforaphane

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Romaine Lettuce

Vegetables

Vitamins A, K, Folate, Fiber

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Beet Greens

Vegetables

Vitamins A, C, K, Iron, Magnesium, Potassium

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Carrots

Vegetables

Vitamin A (beta-carotene), Fiber, Vitamin K, Potassium

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Bell Peppers

Vegetables

Vitamin C, Vitamin A, Antioxidants, Folate

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Tomatoes

Vegetables

Vitamin C, Lycopene, Potassium, Folate

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Sweet Potatoes

Vegetables

Vitamin A (beta-carotene), Vitamin C, Fiber, Potassium

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Asparagus

Vegetables

Folate, Vitamins K, A, C, Fiber

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Garlic

Vegetables

Allicin, Vitamin C, B6, Manganese

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Onions

Vegetables

Quercetin, Vitamin C, Fiber, Chromium

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Seaweed

Vegetables

Iodine, Fiber, Antioxidants, Minerals

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Mushrooms

Vegetables

Vitamin D, B vitamins, Selenium, Antioxidants

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Zucchini

Vegetables

Vitamin C, Potassium, Manganese, Antioxidants

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Cucumber

Vegetables

Hydration, Vitamin K, Silica, Antioxidants

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Celery

Vegetables

Vitamin K, Folate, Potassium, Antioxidants

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Eggplant

Vegetables

Fiber, Antioxidants (nasunin), Manganese

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Green Beans

Vegetables

Vitamin C, K, Fiber, Folate

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Peas

Vegetables

Protein, Fiber, Vitamins C, K, Manganese

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Radishes

Vegetables

Vitamin C, Folate, Potassium, Antioxidants

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Turnips

Vegetables

Vitamin C, Fiber, Glucosinolates

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Beets

Vegetables

Folate, Manganese, Nitrates, Betalains

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Pumpkin

Vegetables

Vitamin A, Fiber, Vitamin C, Potassium

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Squash

Vegetables

Vitamin A, C, Fiber, Magnesium

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Artichokes

Vegetables

Fiber, Vitamin C, K, Folate, Magnesium

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Leeks

Vegetables

Vitamin K, A, Folate, Kaempferol

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Fennel

Vegetables

Vitamin C, Potassium, Fiber, Anethole

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Okra

Vegetables

Fiber, Vitamin C, K, Folate

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Chicory

Vegetables

Inulin (prebiotic fiber), Vitamin K

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Endive

Vegetables

Vitamin K, A, Folate, Kaempferol

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Dandelion Greens

Vegetables

Vitamins A, K, Calcium, Iron

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Broccoli Sprouts

Vegetables

Sulforaphane, Vitamins C, A, Glucosinolates

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Alfalfa Sprouts

Vegetables

Vitamins K, C, Protein, Antioxidants

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Guava

Fruits

Vitamin C, Folate, Fiber, Lycopene

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Kiwi

Fruits

Vitamin C, K, E, Fiber, Folate

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Papaya

Fruits

Vitamin C, A, Folate, Papain enzyme

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Strawberries

Fruits

Vitamin C, Manganese, Folate, Antioxidants

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Blueberries

Fruits

Antioxidants (anthocyanins), Vitamin C, K, Fiber

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Blackberries

Fruits

Vitamin C, K, Fiber, Antioxidants

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Raspberries

Fruits

Fiber, Vitamin C, Manganese, Antioxidants

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Cranberries

Fruits

Antioxidants, Vitamin C, Urinary tract support

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Pomegranate

Fruits

Antioxidants (punicalagins), Vitamin C, K

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Avocado

Fruits

Healthy fats, Potassium, Fiber, Vitamins K, C, Folate

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Oranges

Fruits

Vitamin C, Folate, Potassium, Fiber

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Lemons

Fruits

Vitamin C, Flavonoids, Antioxidants

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Limes

Fruits

Vitamin C, Flavonoids, Antioxidants

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Grapefruit

Fruits

Vitamin C, Lycopene (pink varieties), Antioxidants

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Bananas

Fruits

Potassium, Vitamin B6, C, Fiber

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Apples

Fruits

Fiber (pectin), Vitamin C, Antioxidants

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Pears

Fruits

Fiber, Vitamin C, Copper

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Mango

Fruits

Vitamin C, A, Folate, Fiber

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Pineapple

Fruits

Vitamin C, Manganese, Bromelain enzyme

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Watermelon

Fruits

Lycopene, Vitamin C, A, Hydration

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Cherries

Fruits

Antioxidants, Melatonin, Vitamin C

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Grapes

Fruits

Resveratrol, Antioxidants, Vitamin K

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Peaches

Fruits

Vitamin A, C, Potassium, Fiber

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Plums

Fruits

Vitamin C, K, Fiber, Antioxidants

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Apricots

Fruits

Vitamin A, C, Potassium, Fiber

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Figs

Fruits

Fiber, Calcium, Potassium, Antioxidants

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Dates

Fruits

Fiber, Potassium, Magnesium, Iron

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Dragon Fruit

Fruits

Vitamin C, Iron, Fiber, Antioxidants

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Passion Fruit

Fruits

Vitamin C, A, Fiber, Iron

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Star Fruit

Fruits

Vitamin C, Fiber, Antioxidants

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Beef Liver

Non-Veg (Animal)

Vitamin A, B12, Iron, Copper, Folate, Riboflavin

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Chicken Liver

Non-Veg (Animal)

Vitamin A, B12, Iron, Folate, Protein

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Salmon

Non-Veg (Animal)

Omega-3 fatty acids, Protein, Vitamin D, B vitamins, Selenium

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Sardines

Non-Veg (Animal)

Omega-3, Calcium (with bones), Vitamin D, Protein, B12

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Mackerel

Non-Veg (Animal)

Omega-3, Protein, Vitamin D, Selenium

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Trout

Non-Veg (Animal)

Omega-3, Protein, B vitamins, Selenium

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Oysters

Non-Veg (Animal)

Zinc, B12, Copper, Iron, Selenium

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Mussels

Non-Veg (Animal)

B12, Iron, Manganese, Selenium, Protein

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Clams

Non-Veg (Animal)

B12, Iron, Protein, Selenium

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Eggs

Non-Veg (Animal)

High-quality protein, Choline, B vitamins, Vitamin A, D, Selenium

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Beef (lean)

Non-Veg (Animal)

Protein, Iron, Zinc, B12, Creatine

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Chicken

Non-Veg (Animal)

Protein, B vitamins, Selenium

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Turkey

Non-Veg (Animal)

Protein, B vitamins, Selenium, Zinc

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Lamb

Non-Veg (Animal)

Protein, Iron, Zinc, B12

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Pork

Non-Veg (Animal)

Protein, Thiamine, Selenium, Zinc

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Lentils

Legumes

Protein, Fiber, Iron, Folate, Manganese

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Chickpeas

Legumes

Protein, Fiber, Folate, Iron, Manganese

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Black Beans

Legumes

Protein, Fiber, Folate, Antioxidants

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Kidney Beans

Legumes

Protein, Fiber, Iron, Potassium

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Pinto Beans

Legumes

Protein, Fiber, Folate, Manganese

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Navy Beans

Legumes

Protein, Fiber, Folate, Magnesium

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Soybeans

Legumes

Complete protein, Isoflavones, Fiber

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Peanuts

Legumes

Protein, Healthy fats, Niacin, Folate

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Almonds

Nuts & Seeds

Vitamin E, Magnesium, Healthy fats, Fiber, Protein

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Walnuts

Nuts & Seeds

Omega-3 (ALA), Vitamin E, Antioxidants, Folate

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Brazil Nuts

Nuts & Seeds

Selenium, Healthy fats, Magnesium

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Cashews

Nuts & Seeds

Copper, Magnesium, Iron, Zinc

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Pistachios

Nuts & Seeds

Vitamin B6, Potassium, Antioxidants

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Pecans

Nuts & Seeds

Healthy fats, Zinc, Manganese, Antioxidants

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Hazelnuts

Nuts & Seeds

Vitamin E, Folate, Manganese

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Macadamia Nuts

Nuts & Seeds

Healthy fats, Manganese, Thiamine

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Chia Seeds

Nuts & Seeds

Omega-3, Fiber, Calcium, Protein

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Flaxseeds

Nuts & Seeds

Omega-3 (ALA), Lignans, Fiber

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Hemp Seeds

Nuts & Seeds

Complete protein, Omega-3 & 6, Magnesium

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Pumpkin Seeds

Nuts & Seeds

Magnesium, Zinc, Iron, Antioxidants

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Sunflower Seeds

Nuts & Seeds

Vitamin E, Selenium, Magnesium

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Sesame Seeds

Nuts & Seeds

Calcium, Iron, Magnesium, Zinc

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Quinoa

Grains

Complete protein, Fiber, Magnesium, Iron, Manganese

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Oats

Grains

Beta-glucan fiber, Manganese, Magnesium, Protein

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Brown Rice

Grains

Fiber, Manganese, Selenium, Magnesium

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Amaranth

Grains

Complete protein, Fiber, Iron, Magnesium

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Buckwheat

Grains

Protein, Fiber, Magnesium, Antioxidants

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Barley

Grains

Fiber (beta-glucan), Selenium, Manganese

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Millet

Grains

Magnesium, Phosphorus, Antioxidants

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Basil

Herbs & Spices

Vitamin K, Antioxidants, Essential oils

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Cilantro

Herbs & Spices

Vitamin K, A, Antioxidants

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Turmeric

Herbs & Spices

Curcumin (anti-inflammatory), Antioxidants

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Ginger

Herbs & Spices

Gingerol, Anti-inflammatory, Antioxidants

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Cinnamon

Herbs & Spices

Antioxidants, Manganese, Anti-inflammatory

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Dark Chocolate (70%+)

Other

Antioxidants (flavonoids), Magnesium, Iron

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Green Tea

Other

Catechins, Antioxidants, EGCG

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Bone Broth

Other

Collagen, Amino acids, Minerals

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Red Cabbage

Vegetables

Vitamin C, K, Anthocyanins, Fiber

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Green Cabbage

Vegetables

Vitamin C, K, Fiber, Glucosinolates

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Savoy Cabbage

Vegetables

Vitamin C, K, Folate, Fiber

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Kohlrabi

Vegetables

Vitamin C, Fiber, Potassium

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Parsnips

Vegetables

Fiber, Vitamin C, Folate

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Rutabaga

Vegetables

Vitamin C, Fiber, Potassium

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Jicama

Vegetables

Fiber, Vitamin C, Inulin

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Daikon Radish

Vegetables

Vitamin C, Folate, Enzymes

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Water Chestnuts

Vegetables

Fiber, Potassium, Antioxidants

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Bamboo Shoots

Vegetables

Fiber, Protein, Potassium

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Hearts of Palm

Vegetables

Potassium, Vitamin C, Fiber

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Nopales (Cactus)

Vegetables

Fiber, Vitamin C, Calcium

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Fiddlehead Ferns

Vegetables

Antioxidants, Omega-3, Iron

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Acai Berries

Fruits

Antioxidants, Fiber, Healthy fats

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Goji Berries

Fruits

Antioxidants, Vitamin A, Iron

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Elderberries

Fruits

Vitamin C, Antioxidants, Flavonoids

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Mulberries

Fruits

Vitamin C, Iron, Antioxidants

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Boysenberries

Fruits

Fiber, Vitamin C, K

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Loganberries

Fruits

Antioxidants, Vitamin C

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Kumquats

Fruits

Vitamin C, Fiber, Calcium

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Persimmons

Fruits

Vitamin A, C, Fiber, Tannins

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Lychee

Fruits

Vitamin C, Copper, Potassium

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Rambutan

Fruits

Vitamin C, Iron, Fiber

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Durian

Fruits

Vitamin C, B vitamins, Healthy fats

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Jackfruit

Fruits

Vitamin C, A, Fiber, Potassium

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Breadfruit

Fruits

Fiber, Vitamin C, Potassium

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Cod Liver

Non-Veg (Animal)

Omega-3, Vitamin A, D

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Anchovies

Non-Veg (Animal)

Omega-3, Calcium, Protein

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Herring

Non-Veg (Animal)

Omega-3, Vitamin D, Selenium

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Tuna

Non-Veg (Animal)

Protein, Omega-3, Selenium

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Shrimp

Non-Veg (Animal)

Protein, Selenium, B12, Astaxanthin

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Crab

Non-Veg (Animal)

Protein, Zinc, B12, Selenium

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Lobster

Non-Veg (Animal)

Protein, Zinc, Copper, Selenium

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Fava Beans

Legumes

Protein, Fiber, Folate, Manganese

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Mung Beans

Legumes

Protein, Fiber, Folate, Antioxidants

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Adzuki Beans

Legumes

Protein, Fiber, Folate, Iron

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Pine Nuts

Nuts & Seeds

Vitamin E, K, Magnesium, Zinc

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Chestnuts

Nuts & Seeds

Fiber, Vitamin C, Copper

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