WHOLE FOODS A TO Z

 Health Benefits:Promotes heart health, lowers LDL cholesterol, supports strong bones and teeth, aids weight loss. Excellent Source of Magnesium, Riboflavin, Vitamin E, Fiber, Phosphorus, Protein

 Nutritional Information:

 Serving Size: 1 handful

 Calories 174; Protein 6 grams;Fat 15 grams; Carbs 6 grams; Fiber 4 grams 

 Health Benefits: Aids digestion, lowers LDL cholesterol, support blood sugar regulation, linked to a lower risk of heart disease . Good Source of Fiber, Vitamin C, Potassium, Polyphenols

 Nutritional Information:

 Serving Size: 1 medium apple

 Calories 95; Protein 0.5 grams; Fat 0 grams; Carbs 25 grams; Fiber 5 grams 

 Health Benefits: Reduces inflammation, improves bone health, lowers risk of diabetes Excellent Source Folate (B9), Vitamin A, Vitamin C; Good Source of Calcium, Magnesium 

Nutritional Information:

 Serving Size: 1 cup

 Calories 5; Protein 0.5 grams; Fat 0 grams; Carbohydrates 1 gram; Fiber 0.5 grams 

 Health Benefits: Reduces inflammation, promotes heart health. Excellent Source Vitamin K. Good Source Folate (B9), Iron, Vitamin A 

Nutritional Information:

 Serving Size: 1 cup

Calories 27; Protein 3 grams; Fat 0 grams; Carbohydrates 5 grams; Fiber 3 grams 

 Health Benefits: Promotes heart health, lowers cholesterol, aids digestion and skin health; Good Source of Fiber, Folate (B9), Vitamin K 

 Nutritional Information:

Serving Size: 1/3 avocado

 Calories 75; Protein 1 gram; Fat 7 grams; Carbohydrates 4 grams; Fiber 3 grams 

 Health Benefits: Supports circulation, heart health, healthy blood pressure; aids digestion; Excellent Source of Vitamins B6 & Vitamin C, Fiber & Potassium

Nutritional Information:  

 Serving Size: 1 large banana Calories 120; Protein 1.5 grams; Fat 0.5 grams; Carbohydrates 31 grams; Fiber 3.5 grams 

 Health Benefits: Improves blood pressure and mental function, reduces inflammation, boosts stamina; Excellent Source of Folate (B9); Good Source of Fiber, Manganese,Potassium, Vitamin C 

 Nutritional Information:

 Serving Size: 1 cup

 Calories 58; Protein 2 grams; Fat 0 grams; Carbohydrates 9.5 grams; Fiber 3 grams 

 Health Benefits: Boosts immunity, reduces inflammation, supports skin and hair health, protects eye health; Excellent Source of Vitamin A, Vitamin C; Good Source of Vitamin B6

 Nutritional Information:

 Serving Size: 1 medium pepper Calories 37; Protein 1 gram; Fat 0 grams; Carbohydrates 7 grams; Fiber 2.5 grams 

 Health Benefits: Reduces inflammation, improves mental function, aids digestion and weight loss, promotes heart health; Excellent Source of Fiber, Manganese, Vitamin C, Vitamin K 

 Nutritional Information;

 Serving Size: 1 cup

Calories 62; Protein 2 grams; Fat 1 gram; Carbohydrates 14 grams; Fiber 8 grams 

 Health Benefits: Aids digestion, boosts immunity, reduces inflammation, promotes heart health; Excellent Source of Vitamin C, Vitamin K; Good Source of Fiber, Manganese

 Nutritional Information:

Serving Size: 1 cup

 Calories 84; Protein 1 gram; Fat 0.5 grams; Carbohydrates 21 grams; Fiber 4 grams

Health Benefits: Reduces inflammation, improves mental function, aids digestion and weight loss, promotes heart health; Excellent Source of Fiber, Vitamin A, Vit C, Vitamin K, Folate (B9)

Nutritional Information:

 Serving Size: 1 cup shredded

 Calories 9; Protein 1 gram; Fat 0 grams; Carbohydrates 1.5 grams; Fiber 0.5 grams 

Health Benefits:  Improves focus, promotes satiety and heart health, boosts immunity, aids thyroid function, protects from oxidative damage and stress; Excellent Source of Magnesium, Phosphorus, Selenium, Thiamin 

Nutritional Information:

 Serving Size: 6 nuts

Calories 198; Protein 4 grams; Fat 19 grams; Carbs 3.5 grams; Fiber 2 grams 

 Health Benefits: Aids digestion, reduces inflammation, promotes detoxification and heart health; Excellent Source of Vitamin C, Vitamin K; Good Source of Folate (B9), Vitamin A 

 Nutritional Information:

 Serving Size: 1 cup, chopped

 Calories 31; Protein 2.5 grams; Fat 0 grams; Carbs 6 grams; Fiber 2 grams 

 Health Benefits: Boosts immunity, improves focus, aids digestion, supports weight loss, reduces inflammation; Excellent Source of Fiber, Vitamin C, Vitamin K, Folate (B9), Vitamin A 

 Nutritional Information:

 Serving Size: 1 cup

 Calories 38; Protein 3 grams; Fat 0 grams; Carbohydrates 9 grams; Fiber 4 grams 

 Health Benefits: Lowers LDL cholesterol, reduces inflammation, aids digestion, may help reduce risk of cancer; Excellent Source of Vitamin C, Vitamin K, Folate  (B9)

 Nutritional Information:

 Serving Size: 1 cup, chopped

 Calories 22; Protein 1 gram; Fat 0 grams; Carbohydrates 5 grams; Fiber 2 grams 

 Health Benefits: Reduces inflammation, aids digestion, improves vision, lowers risk of metabolic syndrome; Excellent Source of Vitamin A, Vitamin C; Good Source of Potassium 

 Nutritional Information:

 Serving Size: 1 cup, diced

 Calories 50; Protein 1 gram; Fat 0 grams; Carbohydrates 13 grams; Fiber 1 gram 

 Health Benefits: Improves eye health, boosts immunity, aids digestion, reduces inflammation; Excellent Source of Vitamin A; Good Source of Fiber, Vitamin C,

Vitamin K 

Nutritional Information:

 Serving Size: 1 cup, chopped

 Calories 52; Protein 1 gram; Fat 0 grams; Carbohydrates 12 grams; Fiber 3.5 grams 

 Health Benefits: Promotes heart health, increases energy, boosts brain function, supports bone and blood health; Excellent Source of Magnesium; Good Source of Iron, Phosphorus, Protein, Vit K, Zinc 

Nutritional Information:

 Serving Size: 16 nuts

 Calories 166; Protein 5.5 grams; Fat 13 grams; Carbs 9 grams; Fiber 1 gram 

 Health Benefits: Boosts immunity, aids digestion, reduces inflammation and risk of cancer; Excellent Source of Vitamin C, Folate (B9) & Vitamin K 

 Nutritional Information:

 Serving Size: 1 cup

 Calories 27; Protein 2 grams; Fat 0 grams; Carbohydrates 5 grams; Fiber 2 grams 

 Health Benefits: Boosts immunity, improves circulation, helps reverse candida, promotes detoxification, aids weight loss; Good Source of Vitamin A 

 Nutritional Information:

 Serving Size: 1 teaspoon

 Calories 6; Protein 0 grams; Fat 0 grams; Carbohydrates 1 gram; Fiber 0.5 grams 

 Health Benefits: Supports hydration and bone health, boosts immunity, alkalizes body, aids digestion; protects liver health; Excellent Source of Vitamin K 

 Nutritional Information:

 Serving Size: 1 cup, chopped

 Calories 16; Protein 1 gram; Fat 0 grams; Carbohydrates 3 grams; Fiber 1.5 grams 

 Health Benefits: Aids digestion, increases energy, supports blood sugar regulation and weight loss, improves brain function; Excellent Source of Fiber, Magnesium, Phosphorus, Calcium, Iron, B3, B1

 Nutritional Information:

 Serving Size: 1 ounce

 Calories 138; Protein 5 grams; Fat 9 grams; Carbs 12 grams;Fiber 10 grams 

 Health Benefits: Supports satiety, weight loss, and blood sugar regulation; aids digestion; lowers cholesterol; Excellent Source of Fiber, Folate (B9), Iron, Magnesium, Phosphorus, Protein 

 Nutritional Information:

 Serving Size: 1/2 cup

 Calories 134; Protein 7 grams; Fat 2 grams; Carbs 22.5 grams; Fiber 6 grams 

 Health Benefits: Promotes detoxification, supports blood sugar regulation; helps reverse candida, boosts immunity, reduces inflammation, supports bone health; Good Source of Vitamin K 

 Nutritional Information:

 Serving Size: 1/4 cup

 Calories 1; Protein 0 grams; Fat 0 grams; Carbs 0 grams; Fiber 0 grams 

 Health Benefits: Improves circulation, supports blood sugar regulation and balanced appetite, promotes heart health; Good Source of Manganese 

 Nutritional Information:

 Serving Size: 1 teaspoon

 Calories 6; Protein 0 grams; Fat 0 grams; Carbohydrates 2 grams; Fiber 1 gram 

 Health Benefits: Improves mental function, boosts immunity, helps reverse candida; Excellent Source of Manganese; Good Source of Copper, Fiber 

 Nutritional Information:

Serving Size: 2-by-2-inch piece

 Calories 160; Protein 1.5 grams; Fat 15 grams; Carbs 7 grams; Fiber 4 grams 

 Health Benefits: Increases energy, lowers risk of liver disease and diabetes, reduces inflammation; contains an abundance of antioxidants 

 Nutritional Information:

 Serving Size: 1 cup

 Calories 5; Protein 0.5 grams; Fat 0 grams; Carbohydrates 0.5 grams; Fiber 0 grams 

 Health Benefits: Aids digestion, increases energy, promotes detoxification, supports blood sugar regulation; Excellent Source of Vitamin A, Vitamin C, Vitamin K; Folate (B9) and Manganese 

 Nutritional Information:

 Serving Size: 1 cup

 Calories 12; Protein 1 gram; Fat 0 grams; Carbohydrates 2 grams; Fiber 1 gram 

 Health Benefits: Hydrates and cools body, boosts skin health, aids weight loss, supports eye health, promotes detoxification; Excellent Source

 of Vitamin K 

 Nutritional Information:

 Serving Size: 1 cup, sliced

 Calories 16; Protein 0.5 grams; Fat 0 grams; Carbs 4 grams; Fiber 0.5 grams 

 Health Benefits: Boosts metabolism and immunity, reduces inflammation, aids digestion, promotes detoxification; Excellent Source of Vitamin C 

 Nutritional Information:

 Serving Size: 1 cup, chopped

 Calories 21; Protein 0.5 grams; Fat 0 grams; Carbs 5 grams; Fiber 2 grams 

 Health Benefits: Supports cardiovascular health and circulation, aids digestion; Good Source of Fiber  

 Nutritional Information:

 Serving Size: 2–3 dates

Calories 200; Protein 1 gram; Fat 0 grams; Carbohydrates 54 grams; Fiber 5 grams 

 Health Benefits Alkalizes body, supports thyroid health; Excellent Source of Iodine Good Source of Iron, Potassium 

 Nutritional Information:

Serving Size: 1 tablespoon

 Calories 8; Protein 1 gram; Fat 0 grams; Carbohydrates 1 gram; Fiber 1 gram 

 Health Benefits: Aids digestion, reduces inflammation, supports brain health; Good Source of Fiber  

 Nutritional Information:

 Serving Size: 1 cup, cubed

 Calories 20; Protein 1 gram; Fat 0 grams; Carbohydrates 5 grams; Fiber 2.5 grams 

Health Benefits: Improves brain function, supports weight loss, may help reduce inflammation; Excellent Source of Selenium: Good Source of Choline, Phosphorus, Protein, Riboflavin, Vitamin D  

Nutritional Information:

 Serving Size: 1 egg 

Calories 91; Protein 6 grams; Fat 6.5 grams; Carbs 1 gram; Fiber 0 grams 

 Health Benefits: Promotes heart health, improves brain function, balances hormones, reduces inflammation, aids digestion; Good Source of Fiber, Magnesium, Manganese, Omega-3

 Nutritional Information:

 Serving Size: 1 tablespoon

 Calories 37; Protein 1 gram; Fat 3 grams; Carbohydrates 2 grams; Fiber 2 grams 

 Health Benefits: Boosts immunity, reduces blood pressure, promotes detoxification and heart health; rich in sulfur-containing compounds, prevents and reduces common flu and cold symptoms

 Nutritional Information:

 Serving Size: 1 clove

 Calories 4; Protein 0 grams; Fat 0 grams; Carbohydrates 1 gram; Fiber 0 grams 

 Health Benefits: Treats nausea and motion sickness, aids digestion, boosts immunity, promotes cell growth; contains an abundance of antioxidants 

 Nutritional Information:

 Serving Size: 1 teaspoon, grated

 Calories 2; Protein 0 grams; Fat 0 grams; Carbohydrates 0 grams; Fiber 0 grams 

 Health Benefits: Boosts immunity, protects eye health, aids digestion, reduce blood pressure; Excellent Source of Vitamin A and Vitamin C, Fiber and Iron  

 Nutritional Information:

 Serving Size: 2 tablespoons

 Calories 40; Protein 1.5 grams; Fat 0 grams; Carbohydrates 8.5 grams; Fiber 1.5 grams 

 Health Benefits: Boosts immunity, aids nausea, lowers cholesterol, reduces risk of kidney stones; Excellent Source of Vitamin A, Vitamin C 

Nutritional Information:

 Serving Size: 1/2 grapefruit

 Calories 52; Protein 1 gram; Fat 0 grams; Carbohydrates 13 grams; Fiber 2 grams 

 Health Benefits: Boosts immunity, supports cardiovascular health, may reduce risk of cancer, supports brain health; Excellent Source of Vitamin K, Vitamin C  and Copper 

 Nutritional Information:

 Serving Size: 1 cup 

Calories 121; Protein 1 gram Fat 0 grams Carbohydrates 27 grams Fiber 1.5 grams 

 Health Benefits: Supports brain health, aids weight loss and digestion, improves cholesterol; Excellent Source of Magnesium, Omega-3s, Phosphorus, Protein, B1, B3, Iron, Potassium 

 Nutritional Information:

 Serving Size: 3 tablespoons

 Calories 166; Protein 9.5 grams; Fat 15 grams; Carbs 2.5 grams; Fiber 1 gram 

 Health Benefits: Soothes coughs and sore throats, heals wounds and burns, reduces inflammation; contains an abundance of antioxidants 

Nutritional Information:

 Serving Size: 1 tablespoon

 Calories 63; Protein 0 grams; Fat 0 grams; Carbohydrates 17 grams; Fiber 0 grams 

 Health Benefits: Aids digestion, supports blood sugar regulation, boosts immunity; Excellent Source of Vitamin C; Good Source of Fiber, Potassium, Iron 

Nutritional Information:

 Serving Size: 1 cup

 Calories 50; Protein 1 gram; Fat 0 grams; Carbohydrates 11.5 grams; Fiber 6.5 grams 

 Health Benefits: Aids digestion, reduces inflammation, boosts immunity, lowers cholesterol, promotes heart health; Excellent Source of Vitamin A, Vitamin C, Vitamin K 

 Nutritional Information:

 Serving Size: 1 cup

 Calories 8; Protein 1 gram; Fat 0 grams; Carbohydrates 1.5 grams; Fiber 0.5 grams 

 Health Benefits: Boosts immunity, aids digestion, supports blood sugar regulation, promotes heart and eye health; Excellent Source of Vitamin C, Vitamin K; Good Source of Fiber 

 Nutritional Information:

 Serving Size: 1 kiwi 

Calories 42; Protein 1 gram; Fat 0 grams; Carbohydrates 10 grams; Fiber 2 grams 

 Health Benefits: Supports weight loss, promotes detoxification, boosts immunity, boosts liver and gallbladder function, reduces inflammation; Excellent Source of Vitamin C 

 Nutritional Information:

 Serving Size: 1 lemon, juiced

 Calories 11; Protein 0 grams; Fat 0 grams; Carbohydrates 3 grams; Fiber 0 grams 

 Health Benefits: Increases libido and energy, aids digestion, supports healthy blood pressure, improves skin health; Excellent Source of Copper, Iron, Vitamin C, Manganese, Potassium, B6 

 Nutritional Information:

 Serving Size: 2 tablespoons

 Calories 55; Protein 0.5 grams; Fat 2 grams; Carbohydrates 12 grams; Fiber 1 gram 

 Health Benefits: Reduces inflammation, improves skin health, boosts immunity; Excellent Source of Vitamin A, Vitamin C; Good Source of Folate 

 Nutritional Information:

 Serving Size: 1 cup

 Calories 200; Protein 2.5 grams; Fat 1 gram; Carbohydrates 50 grams; Fiber 5 grams 

 Health Benefits: Antimicrobial, eases indigestion, reduces inflammation, boosts immunity, improves mental focus, may ease respiratory symptoms; contains traces of manganese and vitamins A and C 

 Nutritional Information:

 Serving Size: 2 tablespoons, chopped 

Calories 2; Protein 0 grams; Fat 0 grams; Carbohydrates 0.5 grams; Fiber 0 grams 

 Health Benefits: Improves blood health and circulation; aids digestion; supports skin health, boosts immunity; Excellent Source of Fiber, Protein; Good Source of  Folate (B9), Iron, Phosphorus, Potassium 

 Nutritional Information:

 Serving Size: 1/4 cup

 Calories 180; Protein 12 grams; Fat 0.5 grams; Carbs 32 grams; Fiber 8 grams 

 Health Benefits: Boosts immunity,  regulates blood pressure, promotes heart health; Good Source of Niacin (B3), Pantothenic Acid, Phosphorus, Riboflavin, Vitamin B6 

Nutritional Information:

 Serving Size: 1 cup

 Calories 21; Protein 3 grams; Fat 0 grams; Carbohydrates 3 grams; Fiber 1 gram 

 Health Benefits: Aids digestion and weight loss, supports cardiovascular health, improves skin health; Good Source of Fiber, Vitamin C, E, K, Thiamine (B1), B2, Niacin (B3), B6, Folate (B9) 

 Nutritional Information:

 Serving Size: 1 medium nectarine 

Calories 62; Protein 1.5 grams; Fat 0.5 grams; Carbs 15 grams; Fiber 2.4 grams 

 Health Benefits: Aids digestion, supports blood sugar regulation and musculoskeletal system, promotes heart health; Excellent Source of Vitamin C, K, B1, B9,Fiber, Magnesium, Vitamin A 

 Nutritional Information:

 Serving Size: 1 cup

 Calories 33; Protein 2 grams; Fat 0 grams; Carbohydrates 7.5 grams; Fiber 3 grams 

 Health Benefits: Boosts immunity, promotes heart health, reduces risk of cancer; Good Source of Vitamin C, B6, Iron, Folate (B9), Potassium, Manganese,  Chromium

 Nutritional Information:

 Serving Size: 1 medium onion

 Calories 44; Protein 1 gram; Fat 0 grams; Carbohydrates 10 grams; Fiber 2 grams  

 Health Benefits: Boosts immunity, supports digestive health, promotes heart health, protects respiratory health; Excellent Source of Vitamin C, Fiber and Folate (B9)

 Nutritional Information:

 Serving Size: 1 medium orange

 Calories 62; Protein 1 gram; Fat 0 grams; Carbohydrates 15.5 grams; Fiber 3 grams 

 Health Benefits: Aids digestion, supports skin health, boosts immunity, protects vision; Excellent Source of Vitamin C; Good Source of Fiber, Folate (B9), Vitamin A 

 Nutritional Information:

 Serving Size: 1 small papaya C

alories 68 Protein 0.5 grams Fat 0.5 grams Carbohydrates 17 grams Fiber 3 grams 

 Health Benefits: Supports weight loss and blood sugar regulation, aids digestion; Good Source of Vitamin A, Vitamin C, Potassium and FIber 

Nutritional Information:

Serving Size: 1 medium peach

 Calories 58; Protein 1 gram; Fat 0 grams; Carbohydrates 14 grams; Fiber 2 grams 

 Health Benefits: Improves cholesterol, increases energy, regulates appetite, supports healthy aging; Excellent Source of Vitamin E; Good Source of Phosphorus, Vitamin K, Zinc 

 Nutritional Information:

 Serving Size: 1 palmful 

Calories 202; Protein 4 grams; Fat 20.5 grams; Carbs 4 grams; Fiber 1 gram 

 Health Benefits: Boosts immunity, aids digestion, eases muscle soreness, supports eye health; Excellent Source of Manganese, Vitamin C 

 Nutritional Information:

 Serving Size: 1 cup, cubed

 Calories 82; Protein 0.5 grams; Fat 0 grams; Carbs 22 grams; Fiber 2 grams 

 Health Benefits: Boosts brain health, supports blood sugar regulation, improves good cholesterol; Excellent Source of Vitamins B1 & B6, Copper, Fiber, Manganese, Phosphorus, Protein 

 Nutritional Information:

 Serving Size: 1 palmful

 Calories 168; Protein 6 grams; Fat 14 grams; Carbs 8 grams; Fiber 3 grams 

 Health Benefits: Reduces inflammation and risk of cancer, promotes heart health, boosts immunity, lowers blood pressure, supports neurological health; Good Source of Fiber, Vitamin C, Vitamin K 

 Nutritional Information:

 Serving Size: 1/2 cup seeds

 Calories 72; Protein 1.5 grams; Fat 1 gram; Carbohydrates 16 grams; Fiber 4 grams 

 Health Benefits: Reduces inflammation, improves focus, boosts immunity, supports weight loss; Excellent Source of Magnesium, Manganese, Phosphorus Good Source of Iron, Protein, Zinc 

 Nutritional Information:

 Serving Size: 1 palmful

Calories 168: Protein 9 grams; Fat 15 grams; Carbs 3 grams; Fiber 2 grams 

 Health Benefits: Boosts immunity, aids digestion, promotes heart health, supports healthy aging, reduces inflammation; Excellent Source of Fiber, Vitamin C; Good Source of Vitamin K 

 Nutritional Information:

 Serving Size: 1 cup

 Calories 64; Protein 1.5 grams; Fat 0.5 grams; Carbs 15 grams; Fiber 8 grams 

  Health Benefits: Supports cognitive function, improves memory, supports bone health; Good Source of Vitamin K; contains magnesium, zinc, copper, Vit C, A  & E

 Nutritional Information:

 Serving Size: 1 teaspoon, chopped Calories 2; Protein 0 grams; Fat 0 grams; Carbohydrates 0.5 grams; Fiber 0 grams 

 Health Benefits: Boosts immunity, supports bone health, prevents infections; Good Source of vitamins A and K; Contains about 25% of daily value for Vitamin C 

 Nutritional Information:

 Serving Size: 1 teaspoon, chopped Calories 2; Protein 0 grams; Fat 0 grams; Carbohydrates 0.5 grams; Fiber 0 grams 

 Health Benefits: Increases energy, supports cardiovascular health, improves musculoskeletal health; Good Source of Copper and Manganese

 Nutritional Information:

 Serving Size: 1 tablespoon

 Calories 52; Protein 1.5 grams; Fat 4.5 grams; Carbs 2 grams; Fiber 1 gram  

 Health Benefits: Aids digestion, supports blood sugar regulation, reduces inflammation; Excellent Source of Vitamin A, Vitamin C, Vitamin K; Good Source of Fiber, Iron 

 Nutritional Information:

 Serving Size: 1 cup

 Calories 31; Protein 2 grams; Fat 0 grams; Carbohydrates 7 grams; Fiber 3 grams 

 Health Benefits: Improves skin and hair health, aids digestion, maintains bone health, reduces inflammation; Excellent Source of Vitamin A, Vitamin K; Good Source of Folate (B9), Vitamin C 

 Nutritional Information:

 Serving Size: 1 cup

 Calories 7; Protein 1 gram; Fat 0 grams; Carbohydrates 1 gram; Fiber 0.5 gram 

 Health Benefits: Aids digestion, reduces inflammation, promotes heart health; Excellent Source of Fiber, Vitamin A, Vitamin C; Good Source of Folate (B9), Potassium 

 Nutritional Information:

 Serving Size: 1 cup, cubed

 Calories 63; Protein 1.5 grams; Fat 0 grams; Carbs 16.5 grams; Fiber 3 grams 

 Health Benefits: Boosts immunity, supports cardiovascular health, reduces inflammation, reduces hypertension; Excellent Source of Vitamin C; Good Source of Fiber, Manganese, Potassium, Folate (B9)

 Nutritional Information:

 Serving Size: 1 cup

 Calories 53; Protein 1 gram; Fat 0.5 grams; Carbohydrates 13 grams; Fiber 3 grams 

 Health Benefits: Lowers risk of cardiovascular disease & type 2 diabetes; improves skin and cellular health; Excellent Source of Magnesium, Phosphorus, Zinc, Vitamin B1, B3, B9, Vitamin E, Fiber, Protein

 Nutritional Information:

 Serving Size: 1 palmful

 Calories 175; Protein 6 grams; Fat 15.5 grams; Carbs 6 grams; Fiber 3 grams 

 Health Benefits: Reduces inflammation, supports blood sugar regulation, promotes heart health, aids digestion; Excellent Source of Fiber, Vitamins B1, B3, B6, B9, A, C, K, Iron, Magnesium, Phosphorus, Potassium, Protein, Riboflavin, Zinc 

 Nutritional Information:

 Serving Size: 1 cup

 Calories 117; Protein 8 grams; Fat 0.5 grams; Carbs 21 grams; Fiber 8 grams

 Health Benefits: Aids digestion, supports skin health, reduces inflammation; Excellent Source of Vitamin A, Vitamin C, Fiber, Potassium

 Nutritional Information:

 Serving Size: 1 medium sweet potato Calories 103; Protein 2 grams; Fat 0 grams; Carbohydrates 24 grams; Fiber 4 grams   

 Health Benefits: Reduces inflammation and muscle pain, supports weight loss, improves sleep quality; Excellent Source of Vitamin C; Good Source of Fiber  

 Nutritional Information:

 Serving Size: 1 cup 

Calories 78; Protein 1.5 grams; Fat 0.5 grams; Carbs 19 grams; Fiber 2.5 grams 

 Health Benefits: Reduces inflammation, promotes heart health, may help reduce risk of stroke; Excellent Source of Vitamin C; Good Source of Vitamin A, Vitamin K 

 Nutritional Information:

 Serving Size: 1 small tomato

 Calories 16; Protein 1 gram; Fat 0 grams; Carbohydrates 3.5 grams; Fiber 1 gram 

 Health Benefits: Reduces inflammation, alleviates symptoms of arthritis, boosts liver function, lowers cholesterol; Excellent Source of Manganese 

 Nutritional Information:

 Serving Size: 1 teaspoon

 Calories 9; Protein 0 grams; Fat 0 grams; Carbohydrates 2 grams; Fiber 0.5 grams 

 Health Benefits: Promotes heart and brain health, supports blood sugar regulation, reduces inflammation; Excellent Source of Calcium, Manganese, Phosphorus 

 Nutritional Information:

 Serving Size: 1 handful

 Calories 195; Protein 4.5 grams; Fat 19.5 grams; Carbs 4 grams; Fiber 2 grams 

 Health Benefits: Boosts immunity, fights infection, supports prostate health; Excellent Source of Vitamin A, Vitamin C; Good Source of Manganese 

 Nutritional Information:

 Serving Size: 1 small zucchini

 Calories 20; Protein 1.5 grams; Fat 0 grams; Carbs 3.5 grams; Fiber 1 gram