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What's commonly discussed — for how you want to feel.
Browse curated nutrients, compounds, supplements and foods by the feeling they come up around. Nothing here says anything works — just what people talk about, with the state of the research shown as-is.
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AvocadoFoodA fruit rich in monounsaturated fat, fiber, potassium, and vitamin E.
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BlueberriesFoodA berry known for its deep color from anthocyanins, plus fiber and vitamin C.
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CacaoFoodThe bean behind dark chocolate — a concentrated source of polyphenols, theobromine, and magnesium.
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Chia seedsFoodTiny seeds rich in soluble fiber, plant omega-3 (ALA), and minerals.
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MackerelFoodA smaller oily fish rich in EPA, DHA, and vitamin D.
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NutsFoodTree nuts provide vitamin E, magnesium, fiber, and (in walnuts) plant omega-3.
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OatsFoodA whole grain known for beta-glucan, a soluble fiber with well-studied cholesterol effects.
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Purple cabbageFoodA colorful vegetable providing anthocyanins, vitamin C, and fiber.
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SalmonFoodAn oily fish that is a leading food source of EPA, DHA, and vitamin D.
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TofuFoodA soy food providing isoflavones and magnesium.
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YogurtFoodFermented dairy providing live cultures and protein.
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Black riceFoodA pigmented whole-grain rice whose color comes from anthocyanins.
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KimchiFoodKorean fermented vegetables providing live cultures and fiber.
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MushroomsFoodFungi providing beta-glucan fiber and, when UV-exposed, vitamin D.
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NattoFoodFermented soybeans — a traditional Japanese food and one of the richest known sources of vitamin K2.
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SaffronFoodThe dried red stigmas of the saffron crocus used as a fragrant golden spice; contains plant polyphenols and manganese.
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SeaweedFoodSea vegetables providing fiber and minerals, common in Japanese cuisine.
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CinnamonFoodA spice containing polyphenols, often discussed in relation to blood sugar awareness.
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AçaíFoodA dark purple Amazonian palm berry blended into frozen bowls and drinks; a source of anthocyanins, plant polyphenols, and fiber.
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Acorn squashFoodA ridged, dark-green winter squash with sweet golden flesh; a source of vitamin C, potassium, and fiber.
Adzuki beansFoodSmall red beans cooked and sweetened into paste for East Asian desserts; a source of protein, fiber, folate, magnesium, potassium, and iron.
Agave syrupFoodA sweet syrup drawn from the sap of the agave plant, used as an alternative sweetener; composed mainly of natural sugars.
AllspiceFoodThe dried berry of the pimento tree with a clove-cinnamon aroma; contains manganese and plant polyphenols.
Almond butterFoodA spread made from ground roasted or raw almonds; a source of vitamin E, monounsaturated fat, magnesium, and manganese.
Almond milkFoodA plant milk made from ground almonds and water, often fortified; a source of vitamin E and (when fortified) calcium and vitamin D.
AlmondsFoodA tree nut eaten raw, roasted, or as almond butter. A dietary source of vitamin E, magnesium, and monounsaturated fat, with plant protein and fiber.
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Amaranth (grain)FoodA tiny pseudocereal seed of the Americas, popped or cooked into porridge; a source of protein, manganese, magnesium, iron, and phosphorus.
Amaranth leafFoodThe tender leaves of the amaranth plant, stir-fried or stewed across Asia, Africa, and the Caribbean; a source of vitamin A, vitamin C, calcium, iron, and folate.
Amla (Indian gooseberry, Phyllanthus emblica), a small, very sour green fruit eaten fresh, dried, pickled, juiced, or as a powder in South Asia; it is notably high in vitamin C and also carries polyphenols. Distinct from the European gooseberry (Ribes uva-crispa).
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AnchoviesFoodSmall, strongly flavored saltwater fish, usually salted or canned; a source of omega-3 fatty acids (EPA and DHA), protein, and calcium.
AppleFoodA common tree fruit eaten fresh. A dietary source of fiber (including pectin), vitamin C, and the flavonoid quercetin.
A tangy vinegar made by fermenting apple juice, used in dressings, marinades, and diluted drinks.
ApricotFoodA small orange stone fruit with a soft velvety skin, eaten fresh or dried; a source of beta-carotene, vitamin A, and potassium.
Aronia (black chokeberry, Aronia melanocarpa), an Eastern-European berry eaten dried or as juice, purée, and powder; astringent and very deeply colored, it is notably high in anthocyanins and other polyphenols.
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ArtichokeFoodAn edible flower bud eaten cooked. A dietary source of fiber, folate, and the fructan fiber inulin.
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AsparagusFoodA green spring vegetable spear. A dietary source of folate, vitamin K, and the fructan fiber inulin.
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Baby cornFoodYoung corn ears harvested early, tender and edible cob-and-all, common in East- and Southeast-Asian stir-fries; it carries dietary fiber and folate.
A round underground-ripening African legume boiled or ground into meal; a source of protein, fiber, iron, and magnesium.
Bamboo shootsFoodThe tender young shoots of bamboo used in Southeast Asian cooking; a source of fiber and potassium.
Banana flowerFoodThe purple blossom of the banana plant, shredded into Southeast and South Asian salads and curries; a source of fiber, potassium, iron, and magnesium.
Baobab fruitFoodThe tangy dried pulp of the African baobab tree fruit, whisked into drinks and porridges; a source of vitamin C, fiber, calcium, and potassium.
BarleyFoodA chewy whole grain. A dietary source of fiber (including beta-glucan), manganese, and selenium.
BasilFoodA fragrant sweet-basil herb used fresh in Mediterranean cooking; contains vitamin K, beta-carotene, and plant polyphenols.
Bay leafFoodThe aromatic dried leaf of the bay laurel used to flavor soups and braises; contains plant polyphenols.
Beef kidneyFoodThe kidney of cattle, an organ meat used in stews and pies; a source of vitamin B12, riboflavin, selenium, iron, and vitamin B6.
Beef liverFoodThe liver of cattle, an organ meat pan-fried or made into pâté; a source of vitamin A, vitamin B12, riboflavin, folate, copper, choline, and iron.
BeetsFoodA deep-red root vegetable. A dietary source of folate, nitrate compounds, and the pigment betalain.
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Bell pepperFoodA sweet crisp pepper eaten raw or cooked. A concentrated dietary source of vitamin C and, in red varieties, beta-carotene.
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BisonFoodThe lean red meat of the American bison (buffalo); a source of protein, iron, zinc, vitamin B12, and selenium.
Bitter melonFoodA knobbly, bitter gourd used in South and Southeast Asian cooking; a source of vitamin C, folate, and fiber.
Black beansFoodA dark legume eaten cooked. A dietary source of plant protein, fiber, and folate.
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Black currantsFoodSmall tart dark berries grown on shrubs across Europe; a source of vitamin C and anthocyanins.
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Black garlicFoodWhole garlic bulbs slowly aged under warmth and humidity until the cloves turn soft, dark, and sweet; the aging develops polyphenols and mellows the raw pungency.
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Black pepperFoodThe dried, ground berry of the pepper vine used as a pungent seasoning; contains manganese and plant polyphenols.
Black sesameFoodBlack sesame, the dark-hulled variety of sesame used whole, ground, or as a paste in East-Asian cooking and sweets; it carries calcium, iron, and dietary fiber along with the sesame lignan sesamin and dark-skin anthocyanin pigments. Distinct from ordinary (white) sesame seeds.
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BlackberriesFoodA dark aggregate berry. A dietary source of vitamin C, fiber, and anthocyanin plant pigments.
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Blood orangeFoodA sweet orange variety with deep crimson flesh, its color coming from anthocyanin pigments that develop in cool nights; eaten fresh or juiced, it carries vitamin C, folate, and fiber.
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Blue cheeseFoodA veined cheese ripened with edible mould (e.g. Roquefort, Gorgonzola, Stilton); a source of protein and calcium.
BoysenberriesFoodA large dark aggregate berry, a blackberry-raspberry cross; a source of fiber, manganese, and anthocyanins.
Brazil nutsFoodA large tree nut from South America. Notable as a concentrated dietary source of selenium, with magnesium and monounsaturated fat.
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BreadfruitFoodA large starchy tropical fruit of the Pacific and Caribbean, cooked like a vegetable; a source of fiber, potassium, and vitamin C.
A ready-to-eat grain cereal eaten with milk, typically enriched during manufacture; fortified varieties are a deliberate source of iron, several B vitamins, zinc, and vitamin D, and whole-grain types add fiber.
BrieFoodA soft, bloomy-rind French cow's-milk cheese; a source of protein, calcium, and vitamin B12.
BroccoliFoodA green cruciferous vegetable. A dietary source of vitamin C, vitamin K, folate, and the plant compound sulforaphane.
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Brown riceFoodA whole-grain rice with the bran intact. A dietary source of manganese, magnesium, and fiber.
Brussels sproutsFoodSmall cruciferous buds eaten cooked. A dietary source of vitamin C, vitamin K, and the plant compound sulforaphane.
BuckwheatFoodA gluten-free seed used like a grain. A dietary source of manganese, magnesium, and the flavonoid rutin.
BulgurFoodParboiled, dried and cracked wheat used in tabbouleh and pilafs across the Levant and Turkey; a source of fiber and magnesium.
A long, slender root vegetable braised or simmered in Japanese and Korean dishes; a source of fiber, potassium, and magnesium.
ButtermilkFoodA tangy cultured milk drink left after churning butter; a source of calcium, protein, riboflavin, and probiotics.
Butternut squashFoodA tan, bell-shaped winter squash with dense sweet orange flesh; a source of beta-carotene, vitamin A, and potassium.
CabbageFoodA leafy cruciferous vegetable eaten raw or cooked. A dietary source of vitamin C, vitamin K, and fiber.
Camu camuFoodCamu camu (Myrciaria dubia), an Amazonian berry usually sold as a tart powder or in blends; it is one of the highest fruit sources of vitamin C and also carries polyphenols.
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Cannellini beansFoodLarge white Italian kidney beans used in soups and stews; a source of fiber, folate, and plant protein.
CantaloupeFoodAn orange-fleshed muskmelon with netted rind; a source of beta-carotene, vitamin A, and vitamin C.
CapersFoodThe pickled flower buds of the caper bush, used as a briny seasoning in Mediterranean cooking; a source of vitamin K and polyphenols.
CarawayFoodThe aromatic seeds of the caraway plant used in rye breads and sauerkraut; contains iron, fiber, and plant polyphenols.
CarobFoodThe roasted, ground pod of the Mediterranean carob tree used as a cocoa-like ingredient; a source of fiber, calcium, potassium, and plant polyphenols.
CarrotsFoodAn orange root vegetable. A concentrated dietary source of beta-carotene (a vitamin A precursor) and fiber.
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Cashew butterFoodA smooth spread made from ground roasted cashews; a source of copper, magnesium, manganese, and zinc.
CashewsFoodA kidney-shaped tree nut eaten roasted or raw. A dietary source of copper, magnesium, and monounsaturated fat.
CassavaFoodA starchy tropical root (also the source of tapioca) eaten across Southeast Asia; a source of fiber, vitamin C, and potassium.
Cassava leafFoodThe pounded young leaves of the cassava plant, simmered into a stew across West and Central Africa; a source of protein, vitamin C, vitamin A, iron, and calcium.
CatfishFoodA freshwater fish with mild white flesh, often fried or grilled; a source of protein, vitamin B12, selenium, and vitamin D.
The salted, brined eggs of sturgeon and other fish, served as a delicacy; a source of protein, vitamin B12, selenium, and vitamin D.
Cedar nut oil, a golden oil cold-pressed from the seeds of the Siberian pine (Pinus sibirica), traditionally taken by the spoonful as a folk digestive tonic in Russia. A distinct product from the pine nut itself; it carries fat.
CeleriacFoodThe knobbly root of a celery variety, with a nutty celery flavor; a source of vitamin K, vitamin C, and fiber.
Century eggFoodA duck or chicken egg preserved in an alkaline mixture until the white turns dark and jelly-like; a source of protein, selenium, vitamin A, and iron.
A handheld bar of pressed oats and grains bound with syrup, sometimes with fruit or nuts; the oats make it a modest source of fiber.
ChayoteFoodA pale-green wrinkled gourd with mild crisp flesh, eaten cooked or raw; a source of vitamin C, folate, and fiber.
CherimoyaFoodA green Andean custard-apple with sweet, creamy flesh; a source of vitamin C, vitamin B6, fiber, and potassium.
CherriesFoodThe small red-to-dark stone fruit of the cherry tree, eaten sweet or tart; a source of potassium, vitamin C, and the anthocyanins that give the fruit its color.
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ChestnutsFoodA starchy, lower-fat tree nut usually roasted or boiled, with a soft sweet flesh; a source of carbohydrate, vitamin C, and fiber.
ChickenFoodPoultry meat eaten worldwide; a source of protein, selenium, vitamin B6, and vitamin B12.
Chicken breastFoodThe lean breast cut of chicken; a source of protein, selenium, vitamin B6, and vitamin B12.
Chicken liverFoodThe liver of chicken, an organ meat sautéed or made into pâté; a source of vitamin A, vitamin B12, folate, riboflavin, iron, and choline.
Chicken thighFoodThe darker thigh cut of chicken; a source of protein, zinc, selenium, and vitamin B12.
ChickpeasFoodA round legume (garbanzo) eaten cooked or as hummus. A dietary source of plant protein, fiber, and folate.
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Chili pepperFoodThe pungent fruit of Capsicum plants used across South and Southeast Asian cooking; a source of vitamins C, A, and B6.
Chinese yamFoodA slender, mild tuber (Dioscorea) eaten grated raw or in soups; a source of potassium, fiber, and vitamin C.
ChivesFoodSlender, mild onion-flavored herb leaves snipped fresh over dishes; contains vitamin K, vitamin A, and folate.
CilantroFoodThe fresh leaves of the coriander plant used across South and Southeast Asian cooking; a source of vitamins A, C, and K.
ClamsFoodEdible marine bivalves steamed, or added to soups and pasta; a notable source of vitamin B12, iron, selenium, manganese, and protein.
CloudberryFoodCloudberry (Rubus chamaemorus), an amber-colored Nordic bog berry eaten fresh and made into jam and juice across Finland, Scandinavia, and northern Russia; a notably good berry source of vitamin C, it also carries polyphenols.
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CloveFoodThe dried aromatic flower bud of the clove tree used as a warm spice; a source of manganese and plant polyphenols.
CoconutFoodThe fruit of the coconut palm used throughout South and Southeast Asian cooking; a source of fiber, magnesium, potassium, and iron.
Coconut milkFoodA rich liquid pressed from grated coconut, common in Southeast Asian cooking; a source of magnesium, potassium, and iron.
Coconut oilFoodAn edible oil pressed from the meat of fresh coconuts, solid when cool and liquid when warm, used for cooking, baking, and frying; composed almost entirely of fat and predominantly saturated fat.
Coriander seedFoodThe dried seed of the coriander plant used as a spice; a source of fiber and iron.
CornFoodA cereal grain (maize) eaten as a vegetable or grain; a source of fiber, potassium, folate, and magnesium.
Cottage cheeseFoodA soft fresh cheese with curds. A dietary source of casein protein, calcium, and vitamin B12.
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CouscousFoodTiny steamed granules of durum-wheat semolina, a staple across North Africa; a source of selenium and protein.
Pale legumes with a dark eye, a staple pulse across Africa and the American South; a source of protein, fiber, folate, iron, magnesium, and potassium.
CrabFoodThe meat of crab, steamed or boiled from the claws and body; a source of protein, vitamin B12, zinc, selenium, and copper.
CranberriesFoodA tart red berry eaten dried, cooked, or as juice. A dietary source of vitamin C and proanthocyanidin plant compounds.
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Cream cheeseFoodA soft, mild fresh cheese made from milk and cream; a source of vitamin A, calcium, and saturated fat.
CucumberFoodA crisp watery vegetable eaten raw. Mostly water, with small amounts of vitamin K and potassium.
Curry leafFoodAn aromatic leaf used in South Indian cooking; a source of iron, calcium, and vitamin A.
A large mild white radish eaten raw, pickled, or simmered across East Asia; a source of vitamin C, potassium, fiber, and folate.
Dandelion greensFoodThe tender, slightly bitter leaves of the dandelion plant, eaten raw or cooked; a source of vitamin K, vitamin A, and calcium.
Dark chocolateFoodA cocoa-rich confection. A source of flavanol plant compounds, iron, magnesium, and a small amount of caffeine.
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DatesFoodA sweet dried fruit of the date palm. A concentrated dietary source of natural sugars, potassium, and fiber.
Delicata squashFoodA small cream-and-green striped winter squash with sweet edible skin; a source of beta-carotene, vitamin A, and potassium.
DillFoodA feathery, fragrant herb used with fish and pickles; contains vitamin C, vitamin A, and plant polyphenols.
DoenjangFoodA fermented Korean soybean paste used as a base for stews and sauces; a source of protein, isoflavones, and probiotics.
Dragon fruitFoodThe bright-skinned fruit of a climbing cactus (pitaya), with speckled white or red flesh; a source of vitamin C, fiber, and magnesium, with red-fleshed types a source of betalains.
Cranberries dried into chewy, tart-sweet morsels (usually lightly sweetened), scattered over salads, cereals, and baked goods; they carry fiber and the polyphenols of the berry. Distinct from fresh cranberries.
The long green seed pod of the moringa tree, cut into pieces for South Asian sambar and curries; a source of vitamin C, fiber, potassium, and folate.
DuckFoodThe meat of domestic duck, roasted or pan-seared with its fatty skin; a source of protein, iron, zinc, selenium, niacin, and vitamin B12.
Duck eggFoodA large egg from ducks with a rich yolk; a source of protein, vitamin B12, choline, vitamin A, selenium, and vitamin D.
DurianFoodA large, strongly aromatic tropical fruit of Southeast Asia; a source of fiber, vitamin C, potassium, and vitamin B6.
EdamameFoodImmature soybeans eaten from the pod. A dietary source of complete plant protein, folate, and fiber.
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EelFoodAn elongated fish with rich, fatty flesh, grilled and glazed (unagi); a source of protein, vitamin A, vitamin D, vitamin B12, and vitamin E.
EggplantFoodA purple-skinned vegetable eaten cooked. A dietary source of fiber and anthocyanin plant pigments in the skin.
EggsFoodA whole food from hens. A dietary source of complete protein, choline, and vitamin B12, with vitamin D in the yolk.
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Egusi seedsFoodShelled melon seeds ground into a thickener for West African soups; a source of protein, total fat, magnesium, and zinc.
ElderberriesFoodSmall dark berries of the elder shrub, always cooked before eating; a source of vitamin C and anthocyanins.
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EndiveFoodA pale, tightly furled chicory (Belgian endive) with a gently bitter flavor; a source of fiber and folate.
A single-serve jelly pouch of carbohydrate-based energy sold as a quick between-meal or on-the-go food; formulations vary and commonly add B-group vitamins.
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Enoki mushroomFoodA cluster of long, thin white mushrooms used in soups and hot pots; a source of beta-glucan and fiber.
EpazoteFoodA pungent Mexican herb added to bean dishes and quesadillas; a source of vitamin A, calcium, and iron.
EscaroleFoodA broad-leaved chicory milder than curly endive, used raw or braised; a source of vitamin K, vitamin A, and folate.
FarroFoodA chewy ancient wheat grain (emmer) traditional in Italian cooking; a source of fiber, protein, and magnesium.
Fava beansFoodBroad green beans eaten fresh or dried around the Mediterranean; a source of fiber, folate, and plant protein.
FennelFoodA crunchy bulb vegetable with a mild anise flavor, common in Mediterranean cooking; a source of fiber, potassium, and vitamin C.
FenugreekFoodThe seeds and leaves of the fenugreek plant used in South Asian cooking; a source of fiber and iron.
Cubes of tofu aged in brine and rice wine into a soft, savory condiment; a source of protein, isoflavones, and probiotics.
FigsFoodA soft seeded fruit eaten fresh or dried. A dietary source of fiber, potassium, and natural sugars.
FlaxseedFoodSmall seeds usually ground before use. A dietary source of alpha-linolenic acid (a plant omega-3 fat), fiber, and lignans.
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FonioFoodAn ancient West African cereal grain with tiny seeds, steamed or cooked like couscous; a source of iron, protein, fiber, and magnesium.
Yogurt fortified with added vitamin D; a fermented dairy carrying live cultures along with calcium, protein, vitamin B12, riboflavin, phosphorus, iodine, and the added vitamin D.
FreekehFoodYoung green wheat roasted and cracked, cooked as a nutty pilaf in the Levant; a source of protein, fiber, manganese, magnesium, and iron.
FufuFoodA soft, stretchy dough pounded from boiled cassava, plantain, or yam and eaten with soups in West and Central Africa; a source of starch and potassium.
Gac fruitFoodA spiky orange-red Southeast Asian fruit whose aril colors festive Vietnamese rice; a source of beta-carotene, lycopene, and vitamin A.
A leafy green with thick stems and small florets, stir-fried or blanched; a source of calcium, vitamin A, vitamin C, vitamin K, and folate.
GalangalFoodA ginger-like rhizome used in Thai and Indonesian cooking; a source of plant polyphenols.
GarlicFoodA pungent allium bulb used as a seasoning. A source of the sulfur compounds allicin and related organosulfur compounds.
Garlic chivesFoodFlat, garlicky-flavored chive leaves used in dumpling fillings and stir-fries; a source of vitamin C, vitamin K, vitamin A, and folate.
GheeFoodClarified butter used across South Asian cuisines; a source of the fat-soluble vitamins A and E.
GingerFoodA pungent rhizome used fresh or dried. A source of the plant compounds gingerol and shogaol.
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The edible inner seed of the ginkgo tree (ginnan / 銀杏 / 白果), a small jade-green kernel roasted or simmered in East-Asian dishes such as chawanmushi and hot pots; it carries starch, potassium, and niacin. Distinct from ginkgo leaf extract, which is sold as a supplement.
Goat cheeseFoodA soft, tangy cheese made from goat's milk; a source of protein, calcium, phosphorus, riboflavin, and vitamin A.
Goat meatFoodThe lean red meat of goat, widely eaten stewed or curried; a source of protein, iron, vitamin B12, zinc, and potassium.
Coarsely ground dried red chili used to season kimchi and Korean dishes; a source of vitamin A, vitamin C, and plant polyphenols.
GochujangFoodA fermented Korean paste of red chili, glutinous rice, and soybeans; a source of probiotics and plant polyphenols.
Goji berriesFoodA small red-orange berry usually eaten dried. A dietary source of the carotenoid zeaxanthin and vitamin A precursors.
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GooseberriesFoodRound translucent green-to-red berries with a tart flavor; a source of vitamin C, fiber, and manganese.
GranolaFoodA baked, clustered mix of rolled oats, nuts, and seeds bound with a little oil and sweetener; the oats and nuts make it a source of fiber, some unsaturated fat, and a little iron and magnesium.
GrapefruitFoodA large citrus fruit with tart flesh. A dietary source of vitamin C and, in pink varieties, the carotenoid lycopene.
GrapesFoodSmall round fruit eaten fresh or dried as raisins. A dietary source of natural sugars and the plant compound resveratrol in the skins.
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Greek yogurtFoodA strained cultured dairy product. A dietary source of protein, calcium, and live cultures.
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Green beansFoodImmature bean pods eaten cooked. A dietary source of vitamin K, vitamin C, and fiber.
Green peasFoodSweet green legume seeds. A dietary source of plant protein, fiber, vitamin K, and vitamin C.
GruyèreFoodA hard aged Swiss cow's-milk cheese with a nutty flavor; a source of protein, calcium, and vitamin K2.
GuavaFoodA tropical fruit widely eaten across South and Southeast Asia; a source of vitamin C, fiber, potassium, and vitamin A.
HalibutFoodA large, lean flatfish with firm white flesh, grilled or baked; a source of protein, selenium, vitamin D, niacin, magnesium, and vitamin B12.
HalloumiFoodA firm, brined Cypriot cheese from sheep's and goat's milk that holds its shape when grilled; a source of protein and calcium.
HazelnutsFoodA tree nut (filbert) eaten roasted or in spreads. A dietary source of vitamin E, manganese, and monounsaturated fat.
Hearts of palmFoodThe tender inner core of certain palm stems, sliced into salads across Latin America; a source of fiber, potassium, iron, and zinc.
Hemp seedsFoodSoft hulled seeds of the hemp plant. A dietary source of plant protein, magnesium, and both omega-3 and omega-6 fats.
HerringFoodAn oily cold-water fish. A dietary source of long-chain omega-3 fats (EPA and DHA), vitamin D, and vitamin B12.
HijikiFoodA dark brown seaweed simmered as a side dish in Japanese cooking; a source of iodine, calcium, iron, magnesium, and fiber.
HominyFoodDried maize kernels cooked with slaked lime until puffed, the base of pozole and grits; a source of fiber, niacin, and iron.
HoneyFoodA sweet syrup produced by bees from flower nectar, used as a natural sweetener; composed mainly of natural sugars with trace plant polyphenols.
Hot sauceFoodA spicy liquid condiment made from chili peppers, vinegar, and salt; it carries the chili compound capsaicin along with sodium.
HummusFoodA Levantine dip of mashed chickpeas blended with tahini, lemon and garlic; a source of fiber and plant protein.
Iceberg lettuceFoodA pale, tightly-packed crisphead lettuce known for its cool crunch and very mild flavor, used in salads, wraps, and burgers; it is largely water and carries small amounts of vitamin K and folate.
Instant oatsFoodQuick-cooking rolled oats, pre-steamed and thinly flattened so they rehydrate in minutes; like other whole oats, a source of fiber and its soluble beta-glucan, with some magnesium and iron.
Ivy gourdFoodA small green gourd eaten as a stir-fried vegetable in South and Southeast Asia; a source of vitamin C, fiber, and beta-carotene.
JackfruitFoodA large tropical fruit eaten ripe or cooked green across South and Southeast Asia; a source of fiber, vitamin C, potassium, and vitamin B6.
JicamaFoodA crisp, juicy Mexican root eaten raw with a mildly sweet flavor; a source of fiber and vitamin C.
Job's tears (coix seed / adlay), a chewy pearl-like cereal grain used across East Asia in porridge and rice blends and also roasted into a tea (ハトムギ茶 / 율무차); it carries dietary fiber and plant protein.
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A small wrinkled red fruit dried and simmered in East Asian soups and teas; a source of vitamin C, potassium, and fiber.
Kabocha squashFoodA sweet, dense-fleshed Japanese winter squash simmered or roasted; a source of beta-carotene, vitamin A, vitamin C, potassium, and fiber.
KaleFoodA hardy leafy green. A concentrated dietary source of vitamin K, vitamin C, and the carotenoids lutein and zeaxanthin.
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Dried, fermented, and shaved skipjack tuna used to make dashi and as a topping; a source of protein, vitamin B12, vitamin D, and selenium.
Kencur (Kaempferia galanga), aromatic or sand ginger, a small camphor-scented rhizome used as a spice across Indonesia and Southeast Asia and as an ingredient in jamu such as beras kencur. A distinct species from galangal (Alpinia galanga) and from common ginger.
KetchupFoodA sweet-tangy tomato-based condiment made with vinegar, sugar, and spices; the tomato base carries the pigment lycopene, along with sodium and sugars.
Kidney beansFoodA red legume eaten cooked. A dietary source of plant protein, fiber, and folate.
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Roasted soybean flour with a nutty aroma, dusted over mochi, dango, and drinks; it carries soy protein, isoflavones, and dietary fiber.
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KiwiFoodA small fruit with green or gold flesh. A concentrated dietary source of vitamin C, with vitamin K and fiber.
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KohlrabiFoodA round, pale swollen-stem brassica eaten raw or cooked with a mild sweet-crisp texture; a source of vitamin C, fiber, and potassium.
KomatsunaFoodA leafy Japanese mustard spinach stir-fried or simmered as a side; a source of calcium, vitamin A, vitamin C, vitamin K, and iron.
Kombu (kelp)FoodA dried kelp used to make Japanese dashi stock; a source of iodine, calcium, magnesium, iron, and fiber.
A firm, gelatinous cake made from konjac corm, used in simmered dishes and noodles; a source of dietary fiber.
Freeze-dried tofu, a traditional Japanese preserved soy food that is rehydrated before cooking; being concentrated, it is a dense source of soy protein, isoflavones, calcium, and iron.
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KumquatFoodA tiny oval citrus eaten whole, skin and all, with a sweet peel wrapped around tart pulp; it carries vitamin C and fiber, and its edible peel adds polyphenols.
LabnehFoodA thick Middle Eastern cheese made by straining yogurt until spreadable; a source of protein, calcium, and probiotics.
LambFoodThe meat of a young sheep, roasted, grilled, or braised; a source of protein, vitamin B12, zinc, iron, selenium, and niacin.
LeekFoodA mild allium related to onion. A source of vitamin K, folate, and the fructan fiber inulin.
LimeFoodA small green acidic citrus fruit prized for its tart juice and zest; a source of vitamin C.
LingonberriesFoodSmall tart red berries of Nordic and boreal forests; a source of manganese, vitamin C, and anthocyanins.
LobsterFoodA large marine crustacean whose tail and claw meat is steamed or boiled; a source of protein, selenium, zinc, copper, and vitamin B12.
LonganFoodA small translucent Southeast-Asian fruit related to lychee, with a single dark seed; a source of vitamin C and potassium.
LoquatFoodA small, round, orange-yellow early-summer fruit with sweet-tart juicy flesh and a few large seeds, eaten fresh across East Asia and the Mediterranean; it carries beta-carotene, vitamin A, and potassium.
Lotus rootFoodThe crunchy, hole-patterned rhizome of the lotus plant, eaten stir-fried, simmered, or in soups; a source of vitamin C, potassium, and fiber.
Lotus seedFoodThe pale seed of the lotus plant, simmered in soups and sweetened into paste across East Asia; a source of protein, magnesium, potassium, and phosphorus.
Macadamia nutsFoodA rich, buttery tree nut native to Australia, usually roasted; a source of monounsaturated fat, manganese, and thiamin.
MahlebFoodA fragrant spice ground from the kernels of the St. Lucie cherry, used in Middle Eastern breads and pastries; contains plant polyphenols.
Maitake mushroomFoodA frilly, clustered mushroom (hen-of-the-woods) used in Japanese cooking; a source of beta-glucan and fiber.
ManchegoFoodA firm aged Spanish sheep's-milk cheese from La Mancha; a source of protein and calcium.
MandarinFoodA small, easy-peeling sweet citrus fruit (tangerine, clementine and satsuma are types); a source of vitamin C and beta-carotene.
MangoFoodA sweet tropical stone fruit. A dietary source of vitamin C and beta-carotene (a vitamin A precursor).
Manuka honeyFoodA honey produced by bees from the flowers of the manuka tree (Leptospermum scoparium) in New Zealand and Australia. It is graded by its MGO (methylglyoxal) or UMF rating and is composed mainly of natural sugars.
Maple syrupFoodA sweet syrup made by boiling down the sap of maple trees; composed mainly of sugars, with manganese, zinc, and riboflavin among its minor constituents.
MarjoramFoodA mild, sweet cousin of oregano used dried or fresh; contains vitamin K, iron, and plant polyphenols.
MayonnaiseFoodA thick, creamy condiment emulsified from oil, egg yolk, and an acid such as vinegar or lemon; an oil-based food high in total fat.
The frilly sporophyll at the base of the wakame seaweed plant, finely chopped to a sticky texture and eaten as a side dish; like other seaweeds it carries dietary fiber and iodine.
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Milk chocolateFoodA sweet chocolate made with cocoa, sugar, and milk solids; sweeter and higher in sugar than dark chocolate, carrying calcium from the milk along with a little theobromine and caffeine from the cocoa.
MilletFoodA small gluten-free whole grain. A dietary source of manganese, magnesium, and plant protein.
MintFoodA cool, aromatic herb (peppermint and spearmint) used fresh in dishes and teas; contains vitamin A and plant polyphenols.
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MisoFoodA fermented soybean paste used as a seasoning in Japanese cooking; a source of protein, isoflavones, and probiotics.
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MitsubaFoodA three-leafed Japanese herb related to parsley, added to soups and egg dishes; a source of vitamin A, vitamin C, folate, and potassium.
MizunaFoodA feathery Japanese mustard green with a mild peppery bite used in salads and hot pots; a source of vitamin K, vitamin C, vitamin A, and folate.
Pearled waxy ('mochi') barley, cooked and mixed into rice; it is notably rich in the soluble fiber beta-glucan along with other dietary fiber and magnesium.
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MolassesFoodA thick dark syrup left after refining sugar cane or beet; a recognized source of iron, calcium, potassium, and magnesium.
The finely chopped leaves of jute mallow, simmered into a green stew across Egypt and the Levant; a source of vitamin A, vitamin C, calcium, iron, and folate.
The pods and leaves of the moringa (drumstick) tree used in South Indian cooking; a source of protein, calcium, iron, and vitamins A and C.
Mozuku seaweedFoodA fine, stringy brown seaweed popular in Okinawa, usually served in vinegar as もずく酢; like other seaweeds it carries dietary fiber and iodine.
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MozzarellaFoodA soft, fresh Italian cheese traditionally made from cow's or buffalo milk; a source of protein and calcium.
MuesliFoodA raw (unbaked) blend of rolled oats, dried fruit, nuts, and seeds eaten with milk or yogurt; the oats and nuts make it a source of fiber and a little iron and magnesium.
MulberriesFoodElongated sweet-tart berries of the mulberry tree, eaten fresh or dried; a source of vitamin C, iron, and anthocyanins.
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A blend of assorted whole grains and seeds (such as barley, millet, and beans) cooked together with or in place of white rice; it adds dietary fiber and magnesium to the meal.
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Crisp sprouted mung beans used in stir-fries, soups, and salads; a source of vitamin C, folate, and vitamin K.
Mung beansFoodSmall green legumes (moong) eaten whole or split across South Asia; a source of protein, fiber, iron, and folate.
MusselsFoodEdible marine bivalves steamed in their dark shells; a source of vitamin B12, selenium, manganese, iron, and protein.
MustardFoodA pungent condiment made from ground mustard seeds mixed with liquid and vinegar; the prepared seeds carry sodium and selenium.
Mustard greensFoodThe leafy greens of the mustard plant, common in South Asian cooking; a source of vitamins A, C, and K, calcium, and folate.
Mustard seedFoodThe small pungent seeds of the mustard plant, used whole or ground; a source of selenium, magnesium, and plant polyphenols.
MyogaFoodThe aromatic flower bud of a Japanese ginger relative, sliced as a garnish and condiment; a source of potassium, fiber, and folate.
Napa cabbageFoodAn elongated, pale Chinese cabbage used in kimchi, stir-fries, and hot pots; a source of vitamin C, vitamin K, folate, and potassium.
NectarineFoodA smooth-skinned variety of peach with firm sweet flesh; a source of vitamin C, potassium, and vitamin A.
A long green Welsh onion used as an aromatic in Japanese, Korean, and Chinese dishes; a source of vitamin C, vitamin K, and folate.
NettleFoodThe young leaves of stinging nettle, cooked to soften the sting for teas and soups; a source of iron, calcium, and vitamin K.
Nigella seedFoodSmall black seeds with a peppery aroma sprinkled on breads across the Middle East and South Asia; a source of iron, calcium, total fat, and plant polyphenols.
The de-spined pad of the prickly-pear cactus, grilled or simmered in Mexican cooking; a source of fiber, calcium, vitamin C, and magnesium.
Thin sheets of dried laver seaweed used to wrap sushi and rice; a source of iodine, vitamin A, folate, iron, and vitamin C.
NutmegFoodThe warm, sweet ground seed of the nutmeg tree used in baking and sauces; contains manganese and plant polyphenols.
Oat milkFoodA plant milk made from oats and water, often fortified; a source of beta-glucan, fiber, and (when fortified) calcium and vitamin D.
OatmealFoodA hot porridge of rolled or steel-cut oats cooked in water or milk; whole oats are a recognized source of fiber, including the soluble fiber beta-glucan, along with some magnesium and iron.
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OctopusFoodA cephalopod mollusk simmered or grilled for its firm tentacles; a source of protein, vitamin B12, selenium, iron, and copper.
Olive oilFoodA pressed oil from olives used in cooking. A source of monounsaturated fat and polyphenol plant compounds.
OlivesFoodThe brined or salt-preserved fruit of the olive tree, a staple of the Mediterranean table; a source of vitamin E, fiber, and polyphenols.
OnionFoodA pungent allium bulb used raw or cooked. A source of the flavonoid quercetin and fructan fibers.
OrangeFoodA common citrus fruit eaten fresh or juiced. A dietary source of vitamin C, folate, and fiber.
OreganoFoodAn aromatic Mediterranean herb used dried or fresh; contains vitamin K and plant polyphenols.
OystersFoodA shellfish eaten cooked or raw. A concentrated dietary source of zinc, copper, and vitamin B12.
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PandanFoodPandan (Pandanus amaryllifolius), an aromatic green leaf used across Southeast Asia to flavor and color rice, sweets, and drinks, and steeped on its own as pandan tea or pandan water. A distinct aromatic leaf; it carries plant polyphenols.
PaneerFoodA fresh, non-melting cheese common in South Asian cooking; a source of protein and calcium.
PapayaFoodA soft orange-fleshed tropical fruit. A dietary source of vitamin C, beta-carotene, and the enzyme papain.
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PaprikaFoodA ground spice made from dried red peppers, ranging from sweet to hot; a source of vitamin A, beta-carotene, vitamin E, and (in hot styles) capsaicin.
ParmesanFoodA hard, aged Italian cow's-milk cheese (Parmigiano-Reggiano); a source of protein, calcium, and vitamin B12.
ParsleyFoodA bright green leafy herb used fresh as a garnish and flavoring; a source of vitamin K, vitamin C, vitamin A, and folate.
ParsnipFoodA cream-colored root vegetable with a sweet, earthy flavor when roasted; a source of fiber, folate, and vitamin C.
PassionfruitFoodA round tropical fruit with aromatic seeded pulp inside a hard rind; a source of fiber, vitamin C, and beta-carotene.
PeachFoodA sweet, fuzzy-skinned orange-fleshed stone fruit; a source of vitamin C, potassium, and vitamin A.
Peanut butterFoodA spread made from ground peanuts. A dietary source of plant protein, niacin, and monounsaturated fat.
PeanutsFoodThe edible seed of a legume that ripens underground, eaten roasted or boiled (distinct from peanut butter); a source of protein, niacin, folate, and monounsaturated fat.
PecorinoFoodA hard, salty Italian sheep's-milk cheese used grated over pasta; a source of protein and calcium.
A broad, aromatic perilla leaf used fresh or pickled in Korean cooking; a source of vitamin A, vitamin K, calcium, and iron.
PersimmonFoodA glossy orange autumn fruit (kaki) eaten crisp or soft-ripe; a source of vitamin A, beta-carotene, and fiber.
PestoFoodAn uncooked Italian sauce blended from basil, olive oil, pine nuts, garlic, and hard cheese; an oil-rich food carrying monounsaturated fat and vitamin K from the basil.
PicklesFoodCucumbers brined and steeped in a salt-and-vinegar solution, typically with dill; a salty, tangy condiment eaten alongside meals.
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Pili nutsFoodA rich Southeast-Asian tree nut with a tender, buttery kernel, eaten raw or roasted; a source of monounsaturated fat, magnesium, and manganese.
Pine nutsFoodThe small edible seeds of pine cones, often toasted for use in pesto and salads; a source of vitamin E, manganese, magnesium, and zinc.
PineappleFoodA tropical fruit with tart-sweet flesh. A dietary source of vitamin C, manganese, and the enzyme bromelain.
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Pinto beansFoodA speckled legume eaten cooked or refried. A dietary source of plant protein, fiber, and folate.
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PistachiosFoodA green tree nut eaten as a snack. A dietary source of vitamin B6, potassium, plant protein, and the carotenoid lutein.
PlantainFoodA starchy cooking banana used across South and Southeast Asia; a source of fiber, potassium, and vitamins A, C, and B6.
PlumFoodA juicy stone fruit with smooth skin, eaten fresh or dried as prunes; a source of vitamin C, potassium, and vitamin K.
PollockFoodA lean white-fleshed North Atlantic and Pacific fish used in fillets and surimi; a source of protein, selenium, vitamin B12, and phosphorus.
PomegranateFoodA fruit with juicy red seed arils. A dietary source of vitamin C and polyphenol plant compounds such as ellagic acid.
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PomeloFoodThe largest citrus fruit, with a thick rind and mild sweet segments popular across Southeast and East Asia; a source of vitamin C, potassium, and fiber.
Poppy seedFoodThe tiny oilseeds of the poppy used in baking and fillings; a source of calcium, manganese, magnesium, and thiamin.
A mature brown mushroom eaten cooked. A source of B vitamins, selenium, and, when sun-exposed, vitamin D.
Protein barFoodA portable snack bar formulated around a concentrated protein source such as whey or soy; its headline nutrient is protein.
ProvoloneFoodA semi-hard, aged Italian pulled-curd cheese; a source of protein, calcium, phosphorus, and vitamin B12.
PrunesFoodDried plums, dark and soft with a rich sweetness, eaten as a snack or stewed; they carry dietary fiber, the sugar-alcohol sorbitol, potassium, and vitamin K, and are widely discussed in relation to digestion.
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PumpkinFoodAn orange winter squash. A dietary source of beta-carotene (a vitamin A precursor) and potassium.
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Pumpkin seedsFoodFlat green seeds (pepitas) eaten roasted or raw. A dietary source of magnesium, zinc, and plant protein.
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PurslaneFoodA succulent leafy green with a lemony tang eaten in Mediterranean and Middle Eastern salads; a source of alpha-linolenic acid, vitamin C, magnesium, potassium, and vitamin A.
QuailFoodA small game bird roasted or grilled whole; a source of protein, iron, phosphorus, niacin, and vitamin B6.
Quail eggFoodA small speckled egg from quail, boiled or used as a garnish; a source of protein, vitamin B12, choline, selenium, and iron.
QuarkFoodA soft, fresh cultured dairy cheese common in Central Europe; a source of protein, calcium, phosphorus, and probiotics.
QuinceFoodA hard, aromatic pome fruit usually cooked into pastes and preserves; a source of vitamin C, fiber, and copper.
QuinoaFoodA gluten-free seed cooked like a grain. A dietary source of complete plant protein, magnesium, and manganese.
RabbitFoodThe lean, mild white meat of rabbit, braised or roasted; a source of protein, vitamin B12, selenium, niacin, and phosphorus.
RadicchioFoodA red-leaved Italian chicory with a bitter bite, eaten raw or grilled; a source of vitamin K and polyphenols.
RaisinsFoodDried grapes, chewy and sweet, eaten as a snack and baked into breads and cereals; drying concentrates the fruit's potassium, iron, fiber, and polyphenols.
RambutanFoodA red hairy-skinned tropical fruit with sweet translucent flesh; a source of vitamin C and copper.
RapiniFoodA leafy brassica with slender stems and small buds (broccoli rabe / cime di rapa), pleasantly bitter; a source of vitamin K, vitamin A, and vitamin C.
RaspberriesFoodA soft red aggregate berry. A dietary source of fiber, vitamin C, and ellagic acid.
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Red currantsFoodSmall, translucent, tart red berries that grow in clusters on shrubs across Europe, used in jellies, sauces, and desserts; they carry vitamin C, fiber, and the anthocyanin pigments behind their bright color. Distinct from black currants.
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Split red lentils (masoor dal) common in Indian cooking; a source of protein, fiber, iron, and folate.
RhubarbFoodA cool-climate plant grown for its thick, tart red-and-green leaf stalks, cooked with sugar into compotes, pies, and preserves; the stalks carry vitamin K, vitamin C, and fiber. Only the stalks are eaten.
Rice vinegarFoodA mild, slightly sweet vinegar fermented from rice, widely used in East Asian dressings and sushi rice.
Ridge gourdFoodA ridged green gourd cooked in Indian and Southeast Asian dishes when young and tender; a source of vitamin C, fiber, and folate.
Romaine lettuceFoodA crisp lettuce used in salads. A source of vitamin K, folate, and vitamin A precursors.
RomanescoFoodA chartreuse brassica with a spiraling fractal head, between cauliflower and broccoli; a source of vitamin C, vitamin K, and fiber.
RosemaryFoodA woody, needle-leaved aromatic herb used to season roasts and breads; contains plant polyphenols.
RutabagaFoodA large yellow-fleshed root (swede), a turnip-cabbage cross, usually cooked and mashed; a source of vitamin C, potassium, and fiber.
RyeFoodA hardy cereal grain widely grown in Northern & Eastern Europe; whole rye is a source of fiber and magnesium.
Rye breadFoodA dense bread made wholly or partly from rye flour, common across Northern & Central Europe; a source of fiber.
SageFoodA soft grey-green aromatic herb used in stuffings and sauces; contains vitamin K and plant polyphenols.
Salad chickenFoodA ready-to-eat cooked and seasoned chicken breast sold chilled in a pouch, eaten cold in salads or as a snack; it is a lean, high-protein food.
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SardinesFoodSmall oily fish often eaten canned with the bones. A dietary source of long-chain omega-3 fats, vitamin D, and calcium.
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SauerkrautFoodFinely shredded cabbage fermented in its own brine, common in Central & Eastern Europe; a source of fiber and vitamin C, and when raw a source of probiotics.
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The slender young onion harvested before the bulb swells, used raw or lightly cooked as a fresh aromatic garnish across many cuisines; the green tops carry vitamin K, vitamin C, and folate.
ScallopsFoodThe sweet adductor muscle of scallop shellfish, seared or poached; a source of protein, vitamin B12, selenium, and phosphorus.
Sea bassFoodA lean saltwater fish with delicate white flesh, roasted or steamed; a source of protein, selenium, vitamin B12, and phosphorus.
Sea buckthornFoodSea buckthorn (Hippophae rhamnoides, サジー / Sanddorn), a tart orange berry from a hardy shrub, consumed as juice, purée, oil, or powder across Europe and East Asia; it carries vitamin C, beta-carotene, and polyphenols.
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Sesame seedsFoodSmall oil-rich seeds used whole or as tahini. A dietary source of copper, calcium, and plant lignans.
ShallotFoodA small, mild, coppery-skinned onion relative that grows in clustered bulbs, prized for a delicate sweet-savory flavor in dressings, sauces, and fried garnishes; it carries organosulfur compounds and the flavonoid quercetin.
An umami-rich mushroom eaten cooked. A source of B vitamins, copper, and the fiber beta-glucan.
Shiso (perilla)FoodAn aromatic perilla leaf used as a herb and garnish in Japanese cooking; a source of vitamin A, vitamin K, calcium, and iron.
Shrimp pasteFoodA pungent fermented-shrimp seasoning used across Southeast Asia; a source of protein and calcium.
Sichuan pepperFoodThe dried husk of a prickly-ash berry that gives a citrusy, tingling flavor to Sichuan cooking; contains plant polyphenols.
SkyrFoodA thick, strained Icelandic cultured dairy product similar to yogurt; a source of protein, calcium, and probiotics.
Slippery elmFoodThe inner bark of the slippery elm tree, dried and ground into a powder used in teas, lozenges, and porridge-like drinks; it is rich in mucilage, a soluble fiber that swells into a gel with water.
Snake gourdFoodA long, coiling green gourd sliced into South and Southeast Asian curries; a source of vitamin C, fiber, and potassium.
SnapperFoodA lean, firm saltwater fish (red snapper and relatives), grilled or baked; a source of protein, selenium, vitamin B12, and potassium.
Snow fungus (tremella / white fungus / 白きくらげ), a frilly, translucent gelatinous mushroom used in East-Asian sweet soups and desserts; prized for its soft texture, it carries dietary fiber and gel-forming polysaccharides.
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Snow peasFoodFlat, edible-pod peas eaten whole in stir-fries; a source of vitamin C, vitamin K, fiber, and folate.
Japanese noodles made from buckwheat flour, served hot or cold; a source of fiber, magnesium, and protein.
SorghumFoodA drought-hardy cereal grain eaten as porridge, flour, or whole across Africa and South Asia; a source of protein, fiber, iron, phosphorus, and magnesium.
SorrelFoodA leafy green herb with a sharp, lemony tang, used in soups and sauces; a source of vitamin C, vitamin A, and magnesium.
Sourdough breadFoodBread leavened by a naturally fermented starter of wild yeast and lactic bacteria; a source of selenium and fiber.
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Soy milkFoodA plant milk made from soybeans, often fortified; a source of protein, isoflavones, potassium, and (when fortified) calcium.
Soy sauceFoodA dark, salty-savory liquid condiment brewed from fermented soybeans and wheat, central to East Asian cooking; a source of sodium.
Sprouted soybeans with a yellow head, blanched as a Korean side dish; a source of vitamin C, folate, and protein.
SoybeansFoodA protein-rich legume. A dietary source of complete plant protein, fiber, and isoflavone plant compounds.
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Spaghetti squashFoodA pale winter squash whose cooked flesh separates into thin strands; a source of fiber, vitamin C, and potassium.
SpeltFoodAn ancient wheat species with a nutty flavor, milled into flour or cooked whole; a source of fiber, protein, and magnesium.
SpinachFoodA tender leafy green eaten raw or cooked. A dietary source of vitamin K, folate, iron, and the carotenoid lutein.
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SquidFoodA cephalopod mollusk cooked as rings or tubes (calamari); a source of protein, selenium, copper, riboflavin, and vitamin B12.
SrirachaFoodA bright-red chili-garlic sauce with a sweet, tangy heat, used as an all-purpose condiment; it carries the chili compound capsaicin along with sodium.
Star aniseFoodA star-shaped dried spice pod with a warm, licorice-like aroma used in Chinese braises; contains plant polyphenols.
Star fruitFoodA ridged tropical fruit (carambola) that forms a star shape when sliced; a source of vitamin C and fiber.
StrawberriesFoodA red garden berry eaten fresh. A dietary source of vitamin C, manganese, and anthocyanin plant pigments.
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Sugar snap peasFoodPlump edible-pod peas eaten whole with a sweet crunch; a source of vitamin C, vitamin K, and fiber.
SumacFoodThe dried, ground berries of a Mediterranean shrub, sprinkled on dishes for a tart red note; a source of plant polyphenols, anthocyanins, and vitamin C.
Sun-dried tomatoFoodRipe tomatoes dried to a chewy, concentrated form, often packed in oil; a source of potassium, fiber, and polyphenols.
SunchokeFoodThe knobbly tuber of a sunflower relative (Jerusalem artichoke), storing inulin fiber; a source of iron, potassium, and thiamin.
Sunflower seedsFoodSeeds of the sunflower eaten roasted or raw. A dietary source of vitamin E, magnesium, and selenium.
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Sweet potatoFoodAn orange-fleshed root vegetable. A concentrated dietary source of beta-carotene (a vitamin A precursor), fiber, and potassium.
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Swiss chardFoodA leafy green with colorful stalks. A dietary source of vitamin K, vitamin A precursors, and magnesium.
Swiss cheeseFoodA firm, pale, hole-studded cheese in the Emmental style; a source of protein, calcium, phosphorus, and vitamin B12.
TahiniFoodA smooth paste of ground sesame seeds used across the Middle East and Mediterranean; a source of calcium, magnesium, and plant protein.
TamarindFoodThe tangy pulp of the tamarind pod used as a souring agent across South and Southeast Asia; a source of fiber, magnesium, and potassium.
TaroFoodA starchy corm used across South and Southeast Asia; a source of fiber, potassium, magnesium, and vitamin B6.
TarragonFoodA slender anise-scented herb used in French sauces; contains iron, manganese, and plant polyphenols.
TeffFoodA tiny Ethiopian and Eritrean cereal grain ground into flour for injera flatbread; a source of iron, fiber, calcium, protein, and manganese.
TempehFoodA firm fermented soybean cake. A dietary source of complete plant protein and fiber.
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Temulawak (Curcuma zanthorrhiza), Indonesia's flagship rhizome, a distinct species from common turmeric (Curcuma longa); used fresh, dried, or as a powder in jamu and capsules. It carries curcumin along with its own aromatic constituent xanthorrhizol.
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Thai basilFoodAn anise-scented basil used in Thai and Vietnamese cooking; a source of vitamins A and K.
ThymeFoodA small-leaved aromatic Mediterranean herb used fresh or dried; contains vitamin C, vitamin A, iron, and plant polyphenols.
TigernutsFoodSmall wrinkled tubers (chufa) with a sweet, nutty flavor, eaten dried or soaked and used to make horchata; a source of fiber, magnesium, and potassium.
Tofu skin (yuba)FoodThe thin film that forms on heated soy milk, dried into sheets or sticks; a source of protein, iron, calcium, and isoflavones.
TomatilloFoodA small green fruit in a papery husk that forms the base of Mexican salsa verde; a source of vitamin C, vitamin K, potassium, and fiber.
TomatoFoodA juicy fruit used as a vegetable. A dietary source of vitamin C and the carotenoid lycopene.
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TroutFoodA freshwater oily fish. A dietary source of long-chain omega-3 fats, protein, and vitamin B12.
TunaFoodA lean saltwater fish eaten fresh or canned. A dietary source of protein, vitamin B12, and selenium.
TurmericFoodA golden spice ground from a rhizome. A source of the yellow plant pigment curcumin.
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Ube (purple yam)FoodA purple yam popular in Filipino cooking; a source of fiber, potassium, vitamin C, and anthocyanins.
A salted, sun-dried Japanese ume plum with a sour, salty taste; contains plant polyphenols.
VanillaFoodThe dark, fragrant dried seed pod of the vanilla orchid used as a sweet aromatic flavoring; contains plant polyphenols.
VenisonFoodThe lean meat of deer, a game meat cooked as steaks or roasts; a source of protein, iron, zinc, vitamin B12, riboflavin, and niacin.
VinegarFoodA sour liquid of dilute acetic acid, made by fermenting alcohol; the plain distilled white type used for dressings, pickling, and cooking.
WakameFoodAn edible brown seaweed used in miso soup and salads; a source of iodine, calcium, magnesium, folate, and vitamin K.
WalnutsFoodA tree nut with a distinctive folded shape. A dietary source of alpha-linolenic acid (a plant omega-3 fat), manganese, and copper.
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WasabiFoodThe pungent grated rhizome of a Japanese stream plant served with sushi; a source of vitamin C and plant polyphenols.
Water chestnutFoodA crisp, sweet aquatic corm used in Chinese stir-fries and fillings; a source of potassium and fiber.
A leafy green stir-fried across Southeast Asia; a source of iron, calcium, and vitamins A and C.
WatercressFoodA peppery leafy green. A dietary source of vitamin K, vitamin C, and glucosinolate compounds.
Wheat flourFoodMilled wheat flour used in baking; often enriched with iron and folate, and a source of protein and selenium.
White riceFoodA polished white rice; a staple starchy grain eaten worldwide, primarily a source of carbohydrate.
Bread made from whole-wheat flour; a source of fiber, magnesium, iron, and protein.
Winter melonFoodA large, mild gourd with pale flesh used in Chinese soups and braises; a source of vitamin C and potassium.
A dark, ear-shaped fungus with a crunchy texture, rehydrated for stir-fries and soups; a source of fiber, iron, and potassium.
A thin, savory fermented condiment of vinegar, molasses, anchovy, and spices, used to add umami depth; a source of sodium.
YamFoodA large starchy tuber (Dioscorea) boiled, pounded, or fried across West Africa and the tropics; a source of potassium, fiber, vitamin C, and manganese.
Yardlong beansFoodVery long, slender green pods snapped into stir-fries across Southeast and East Asia; a source of vitamin C, folate, protein, and fiber.
YuzuFoodA fragrant East Asian citrus fruit used for its juice and zest; a source of vitamin C and plant polyphenols.
Za'atarFoodA Levantine blend of dried wild thyme, sesame, and sumac used as a seasoning and dip; a source of plant polyphenols, calcium, and iron.