Nutritional Guide: Foods and Their Benefits

Vocabulary flashcards defining 100 nutrient-rich foods and their health benefits.

Spinach

Rich in folate, vitamin K, vitamin A, and iron; supports bones, blood, and normal cell function.

Kale

High in vitamins C, K, and A plus antioxidants that help protect cells.

Broccoli

Provides fiber, vitamin C, vitamin K, and plant compounds that support overall health.

Carrots

High in beta-carotene, which your body can turn into vitamin A for healthy vision and immune function.

Sweet potatoes

Provide complex carbohydrates, fiber, potassium, and beta-carotene for energy and normal body function.

Bell peppers

Especially high in vitamin C, which supports the immune system and helps absorb iron.

Tomatoes

Provide vitamin C, potassium, and lycopene, an antioxidant.

Brussels sprouts

High in fiber, vitamin C, and vitamin K.

Cauliflower

Provides fiber, vitamin C, vitamin K, and several plant compounds.

Cabbage

A good source of vitamin C, vitamin K, and fiber.

Asparagus

Provides folate, vitamin K, fiber, and antioxidants.

Green beans

Supply fiber, vitamin C, vitamin K, and folate.

Peas

Provide fiber, plant protein, vitamin K, and several B vitamins.

Edamame

A protein-rich soybean containing fiber, iron, and other minerals.

Beets

Provide folate, potassium, fiber, and natural compounds called nitrates.

Mushrooms

Provide B vitamins, minerals, and antioxidants; some varieties also provide vitamin D.

Onions

Contain fiber and sulfur-containing plant compounds with antioxidant properties.

Garlic

Provides sulfur-containing compounds and small amounts of several vitamins and minerals.

Zucchini

A source of vitamin C, potassium, and fiber.

Seaweed

Provides iodine and various minerals; iodine is important for normal thyroid function.

Blueberries

Packed with vitamin C, fiber, and antioxidant plant compounds.

Strawberries

High in vitamin C, fiber, and antioxidants.

Raspberries

Particularly high in fiber while also providing vitamin C and antioxidants.

Blackberries

Provide fiber, vitamin C, vitamin K, and antioxidants.

Apples

Provide fiber, vitamin C, and plant compounds that support digestive and overall health.

Oranges

Excellent source of vitamin C and also provide folate and potassium.

Grapefruit

Provides vitamin C, vitamin A, and water.

Kiwi

High in vitamin C and provides fiber and potassium.

Bananas

Provide carbohydrates for energy and potassium for normal muscle and nerve function.

Avocado

Provides healthy unsaturated fats, fiber, potassium, and folate.

Pomegranate

Provides fiber and antioxidant plant compounds.

Pineapple

Provides vitamin C, manganese, and carbohydrates for energy.

Mango

Provides vitamins C and A, folate, and carbohydrates.

Papaya

High in vitamin C and provides vitamin A and folate.

Watermelon

Provides hydration along with vitamins A and C and the antioxidant lycopene.

Cherries

Provide antioxidants, vitamin C, potassium, and carbohydrates.

Peaches

Provide vitamins C and A, potassium, and fiber.

Pears

A good source of fiber, particularly when eaten with the skin.

Grapes

Provide carbohydrates, vitamin K, water, and antioxidant plant compounds.

Guava

Extremely high in vitamin C and also provides fiber, folate, and potassium.

Salmon

Rich in protein and omega-3 fats, which support the brain, heart, and normal development.

Sardines

Provide protein, omega-3 fats, vitamin B12, vitamin D, and calcium when the bones are eaten.

Tuna

High in protein and vitamin B12 and provides omega-3 fats.

Mackerel

A fatty fish rich in omega-3 fats and vitamin B12.

Trout

Provides high-quality protein, omega-3 fats, vitamin B12, and vitamin D.

Shrimp

High in protein and provides selenium, iodine, and vitamin B12.

Oysters

Extremely rich in zinc and also provide vitamin B12, iron, and protein.

Clams

An excellent source of vitamin B12, iron, selenium, and protein.

Crab

Provides protein, vitamin B12, selenium, and zinc.

Eggs

Provide complete protein, choline, vitamin B12, selenium, and other nutrients.

Chicken

Provides high-quality protein along with B vitamins and minerals.

Turkey

Provides protein, selenium, vitamin B6, and B12.

Lean beef

Provides protein, iron, zinc, and vitamin B12.

Pork loin

Provides protein, thiamine, selenium, and several B vitamins.

Tofu

A plant-based protein that provides calcium, iron, and other minerals depending on how it's made.

Tempeh

Fermented soybeans that provide protein, fiber, and minerals.

Lentils

Rich in plant protein, fiber, iron, folate, and potassium.

Black beans

Provide plant protein, fiber, iron, magnesium, and folate.

Chickpeas

High in fiber, plant protein, folate, iron, and magnesium.

Kidney beans

Provide fiber, protein, potassium, and folate.

Oatmeal

Provides complex carbohydrates, fiber, iron, and beta-glucan, a type of soluble fiber.

Brown rice

Provides carbohydrates for energy along with fiber, magnesium, and B vitamins.

Quinoa

Provides protein, fiber, magnesium, iron, and other minerals.

Barley

Particularly rich in soluble fiber that supports digestive and heart health.

Whole-wheat bread

Provides carbohydrates, fiber, B vitamins, and minerals.

Whole-grain pasta

Provides energy-producing carbohydrates along with more fiber than refined pasta.

Buckwheat

Provides fiber, magnesium, and plant compounds despite its name—it isn't actually wheat.

Farro

A whole grain providing fiber, protein, magnesium, and B vitamins.

Corn

Provides carbohydrates, fiber, folate, and carotenoids.

Popcorn

Air-popped popcorn is a whole grain that provides fiber.

Almonds

Provide healthy fats, protein, vitamin E, magnesium, and fiber.

Walnuts

Rich in plant-based omega-3 fats and provide protein and magnesium.

Pistachios

Provide protein, fiber, healthy fats, potassium, and antioxidants.

Cashews

Provide healthy fats, copper, magnesium, and protein.

Peanuts

Provide protein, healthy fats, niacin, vitamin E, and magnesium.

Brazil nuts

Extremely rich in selenium, a mineral needed for normal thyroid and immune function.

Chia seeds

High in fiber, plant-based omega-3 fats, calcium, and magnesium.

Flaxseeds

Provide fiber, plant-based omega-3 fats, and lignans.

Pumpkin seeds

Rich in magnesium, zinc, iron, protein, and healthy fats.

Sunflower seeds

Provide vitamin E, magnesium, selenium, and healthy fats.

Greek yogurt

High in protein and calcium; varieties with live cultures can also provide beneficial bacteria.

Plain yogurt

Provides protein and calcium and can contain live cultures.

Milk

Provides protein, calcium, vitamin B12, and often vitamin D.

Cottage cheese

Provides protein and calcium.

Cheese

Provides protein and calcium, although it can also be relatively high in sodium and saturated fat, so variety matters.

Fortified soy milk

Provides protein and can provide calcium and vitamin D when fortified.

Extra-virgin olive oil

Rich in monounsaturated fat and antioxidant plant compounds.

Natural peanut butter

Provides protein, healthy fats, magnesium, and vitamin E.

Tahini

Made from sesame seeds and provides healthy fats, calcium, magnesium, and protein.

Hummus

Usually made from chickpeas and tahini, providing fiber, plant protein, and healthy fats.

Olives

Provide monounsaturated fats and antioxidant compounds.

Dark chocolate

Higher-cocoa varieties provide antioxidants and minerals such as magnesium. It is still a treat rather than a major food group.

Cocoa powder

Unsweetened cocoa provides flavanols and minerals such as magnesium.

Green tea

Contains plant compounds called catechins and can contribute to daily fluid intake.

Water

Essential for hydration, temperature regulation, digestion, circulation, and nearly every body process.

Kimchi

A fermented vegetable food that can provide fiber and beneficial microorganisms.

Sauerkraut

Fermented cabbage that provides fiber, vitamin C, vitamin K, and, when unpasteurized, live cultures.

Chia pudding

Combines chia seeds with milk or a fortified alternative, providing fiber, healthy fats, protein, and minerals.

Overnight oats

Oats combined with foods such as yogurt, milk, fruit, or seeds can provide carbohydrates, protein, fiber, and micronutrients.

Mixed berries

Combining blueberries, strawberries, raspberries, and blackberries gives you a wide range of fiber, vitamins, and antioxidant plant compounds.