Soybean

• Key nutrients: Plant protein, fiber, unsaturated fats, iron, folate, isoflavones.

• Benefits: Provides protein for muscle maintenance and tissue repair. Unsaturated fats support heart health, while isoflavones are bioactive plant compounds.

Banana

• Key nutrients: Potassium, vitamin B6, vitamin C, fiber, resistant starch in greener bananas.

• Benefits: Potassium supports normal muscle and nerve function. Fiber supports digestion, and resistant starch in less-ripe bananas can nourish beneficial gut bacteria.

Peach

• Key nutrients: Vitamin C, fiber, potassium, polyphenols, carotenoids.

• Benefits: Supports normal immune function and digestive health. Plant antioxidants help protect cells from oxidative damage.

Pineapple

• Key nutrients: Vitamin C, manganese, fiber, bromelain.

• Benefits: Vitamin C supports collagen formation and immune function. Manganese contributes to normal energy metabolism and bone maintenance. Bromelain is an enzyme mixture studied for potential biological effects; eating pineapple is not a proven treatment for inflammation.

Lemon

• Key nutrients: Vitamin C, citric acid, flavonoids.

• Benefits: Vitamin C supports collagen formation, immune function, and absorption of non-heme iron from plant foods. Citric acid contributes to lemon's tart taste.

Asparagus

• Key nutrients: Folate, vitamin K, vitamin C, fiber, prebiotic compounds.

• Benefits: Folate supports normal cell division. Fiber and certain fermentable carbohydrates can help nourish gut bacteria, while vitamin K supports normal blood clotting and bone health.

Barley

• Key nutrients: Beta-glucan soluble fiber, other dietary fiber, selenium, magnesium, B vitamins.

• Benefits: Beta-glucan can help lower LDL cholesterol and moderate post-meal blood glucose responses when consumed in adequate amounts. Fiber supports bowel regularity and gut health.

• Contains gluten; unsuitable for people who must strictly avoid gluten, including those with celiac disease.

Broccoli

• Key nutrients: Vitamins C and K, folate, fiber, glucosinolates.

• Benefits: Supports normal immune function, blood clotting, and bone health. Glucosinolate-derived compounds, including sulforaphane precursors, are studied for their roles in cellular defense.

Cabbage

• Key nutrients: Vitamins C and K, fiber, glucosinolates.

• Benefits: Supports immune function and digestive health. Its plant compounds contribute antioxidant activity and are being studied for other potential biological effects.

Cantaloupe

• Key nutrients: Beta-carotene, vitamin C, potassium, water.

• Benefits: Beta-carotene is converted into vitamin A as needed, supporting normal vision and immune function. Its high water content contributes to hydration.

Carrot

• Key nutrients: Beta-carotene, fiber, vitamin K1, potassium.

• Benefits: Supports normal vision, immune function, and healthy skin through its vitamin A precursor. Fiber contributes to digestive health.

Orange Peel

• Key nutrients: Flavonoids such as hesperidin, pectin, essential oils, fiber.

• Benefits: Contains antioxidant plant compounds. Pectin can contribute to dietary fiber intake, while citrus flavonoids are being studied for their potential cardiovascular and metabolic effects.

• Wash thoroughly and use food-grade peel; pesticide residues and surface treatments may be present.

Honeydew

• Key nutrients: Vitamin C, potassium, water, small amounts of folate.

• Benefits: Helps maintain hydration. Vitamin C supports normal immune function, while potassium contributes to normal muscle function and blood pressure regulation.

Pea

• Key nutrients: Plant protein, fiber, folate, vitamins C and K.

• Benefits: Provides plant protein for tissue maintenance. Fiber supports gut health, and folate contributes to normal cell division and red blood cell formation.

Pear

• Key nutrients: Fiber, vitamin C, potassium, polyphenols.

• Benefits: Fiber supports bowel regularity and beneficial gut bacteria. Polyphenols contribute antioxidant activity, and the high water content helps with hydration.

Grapefruit

• Key nutrients: Vitamin C, fiber, potassium, carotenoids in pink and red varieties, flavonoids.

• Benefits: Supports normal immune function and digestive health. Pink and red varieties contain lycopene, a carotenoid with antioxidant activity.