Superfoods

Hi

Here is a list of a few of my favourite fresh plant foods. These foods are some of nature’s bountiful crop that heal cleanse and replenish, all are fresh sustainable GROWable ingredients you can incorporate into your diet. They are listed alphabetically and by no means the only foods. It’d be too time consuming to list ALL foods so I have just added my favourites, which i’ll edit occasionally adding and maybe omitting accordingly. I have placed an asterix beside the foods which are man made, genetically oriented. ( I advice not eating these too often as their nutrients differ from natural foods derived from earth seeds.).

The protein myth; There is a common misconception, the only and best protein source is meat and dairy produce. MYTH!

Alkaline foods with the highest protein source include, Hemp Seeds, Quinoa, Lentils Almonds, Peanuts Spirulina, Dark Leafy greens, Chia Seeds, Black Beans …. to name a few.

To find out your daily consumption of  protein you need to convert your weight into pounds and multiply this number by .36 so for example if you weigh 12 stone, this is the equivalent to 168 pounds. Multiply this by .36 your daily protein consumption should be: 60.48 grams.

Below is a guide of nutrients in a portion size amount of the foods listed, giving you the percentage of nutrients each holds helping us to plan for our daily nutritional needs.

Almonds – Calcium 16%, Iron 42%, Protein 44%.

Amaranth – Calcium 16%, Iron 42%, Protein 14g.

Artichoke – Vit C 20%, Vit K 12%, Folates 17%.

Arugula – Calcium 16%, Vit A 47%, Iron 8%.

Asparagus  – Vit A 15%, Vit C 9%, Iron 12%.

Aubergine – Vit C 3%, Calcium 1%, Iron 1%.

Avocado – Vit C 17%, Vit A 3%, Fiber 27%.

Basil – Vit A 175%, Vit K 345%, Calcium 8%.

Beetroot – Vit C 8%, Vit K 11%, Folate 75%.

*Broccoli – Vit C 135%, Vit A 11%, Calcium 4%

*Brussel Sprouts – Vit C 142%, Vit A 15%, Iron 8%

Buckwheat – Iron 12%, Calcium 2%, Protein 13.3%

Cabbage – Vit C 54%, Vit A 3%, Calcium 5%.

*Carrots – Vit A 336%, Vit c 10%, Calcium 3%.

Cauliflower – Vit C 77%, Calcium 2%, Iron 2%.

Celery – Vit A 4%, Vit C 2%, Calcium 2%.

Chia – Iron 20%, Calcium 20%, Vit A 10%.

Chives – Vit A 3%, Vit C 3%.

Cilantro – Vit c 1%, Calcium 1%, Iron 2%.

Coconuts – Iron 11%, Vit C 4%, Calcium 1%.

Cucumber – Vit C 2%, Vit A 1%, Calcium 1%.

Cumin – Iron 8%, Calcium 2%, Vit A 1%.

Dandelion – Vit A 54%, Vit C 32%, Calcium 10%.

Endive – Vit A 11%, Vit C 3%, Calcium 1%.

Flaxseed/ Flaxseed Oil – Iron 46%, Calcium 37%, Vit C 2%.

*Garlic – Vit C 2%.

Ginger – Potassium 8mg.

Grapefruit – Vit C 73%, Calcium 2%, Iron 1%.

Green Beans – Vit C 30%, Iron 6%, Calcium 4%.

Herbal Teas

Kale – vit A 206%, Vit C 134%, Calcium 9%.

Kelp – Vit C 15%, Iron 17%, Calcium 7%.

Khorashan Wheat – Iron 10%, Protein 8g.

Leeks – Vit A 30%, Vit C 18%, Iron 10%.

Lentils – Iron 80%, Vit C 14%, Calcium 5%.

Lettuce – Vit C 2%, Calcium 1%, Iron 1%.

Lima Beans – Vit C 61%, Iron 27%, Calcium 5%.

Lime – Vit C 32%, Calcium 2%, Iron 2%.

Millet – Iron 33%, Calcium 2%,  Protein 22g.

*Mint – Vit A 3%, Vit C 2%, Calcium 1%. (*some varieties are genetically modified)

Mung Beans – Vit C 23%, Iron 5%, Calcium 1%.

Mustard Greens – Vit A 118%, Vit C 65%, Iron 5%.

Navy Beans – Iron 117%, Calcium 48%, Protein 47%.

New Potatoes – Vit C 63%, Iron 12%, Calcium 3%.

Okra – Vit C 35%, Iron 12%, Calcium 8g.

Olive Oil – Monounsaturated fats 1.4g Polyunsaturated fats 9.8g

Onion – Vit C 17%, Calcium 4%, Iron 2%.

Parsley – Vit C 8%, Vit A 6%, Iron 1%.

Peas – Vit c 97%, Vit A 22%, Iron 12%.

Peppers – Vit C 200%, Vit A 11%, Iron 3%.

Pomegranate – Vit C 16%, Iron 3%,Potassium 400mg.

Pumpkin / Pumpkin Seeds – Vit A 171%, Vit C 17%, Iron 2%.

Quinoa – Iron 87%, Calcium 10%, Protein 22g.

Radish – Vit C 29% Calcium 3%, Iron 2%.

Red Beans – Vit C 14%, Calcium 15%, Iron 68%.

Rhubarb – Vit C 16%, Vit A 2%, Calcium 10%.

Sesame Seeds   Vit C 65%, Calcium 20%, Iron 162%.

Soy Beans – Vit C 19%, Calcium 52%, Iron 162%.

Spinach – Vit C 14%, Vit A 56%, Iron 4%.

Sprouts – Vit C 10%, Calcium 1%, Iron 3%.

Squash – Vit A 298%, Vit C 49%, Calcium 7%.

Sunflower Seeds – Vit C 1%, Iron 11%, Protein 6g.

Sweet Potato – Vit A 369%, Vit C 5%, Calcium 4%, Iron 4%.

Swiss Chard – Vit C 18%, Iron 4%, Calcium 2%.

Thyme – Vit C 2%, Vit A 1%, Iron 1%.

Tofu – Calcium 3%, Iron 5%, Protein 5g.

WaterCress – Vit A 32%, Vit C 24%, Calcium 4%.

WheatGrass – Iron 44%, Vit A 30%, Vit C 12%.

Zucchini – Vit C 35%, Vit A 5%, Iron 2%.