Spinach: Rich in iron, vitamins A, C, and K. It's versatile for salads, sautéing, or adding to smoothies.
Kale: High in vitamins K, A, and C, along with antioxidants. Great for salads, kale chips, or blended into smoothies.
Swiss Chard: Contains vitamin K, A, and C, as well as magnesium and potassium. Ideal for sautéing, steaming, or adding to soups.
Collard Greens: Packed with vitamins A, C, and K, as well as calcium and folate. They are sturdy and can be used in wraps or braised dishes.

Blueberries: Known for antioxidants, including anthocyanins, and vitamin C. Perfect for snacking, topping yogurt, or adding to pancakes.
Strawberries: Rich in vitamin C, manganese, and antioxidants. Enjoy fresh, in desserts, or blended into smoothies.
Raspberries: High in fiber, vitamins C and K, and antioxidants. Great for snacking, salads, or as a topping for oatmeal.
Blackberries: Rich in fiber, vitamin C, and antioxidants. Ideal for eating fresh, in desserts, or mixed into yogurt.

Almonds: High in vitamin E, magnesium, and healthy fats. Enjoy as a snack, in trail mixes, or as almond butter.
Walnuts: Rich in omega-3 fatty acids, antioxidants, and protein. Add to salads, baked goods, or enjoy as a snack.
Chia Seeds: High in fiber, omega-3 fatty acids, and protein. Use in puddings, smoothies, or as an egg substitute in baking.
Flaxseeds: Rich in omega-3 fatty acids, fiber, and lignans. Ground and add to smoothies, oatmeal, or baked goods.
Pumpkin Seeds: High in magnesium, zinc, and healthy fats. Roast and snack on them or sprinkle on salads and soups.

Quinoa: Contains complete protein, fiber, and minerals like magnesium and iron. Use as a base for salads or as a side dish.
Brown Rice: High in fiber and minerals like selenium and manganese. Serve as a side dish or in stir-fries.
Oats: Rich in soluble fiber, which helps lower cholesterol. Enjoy as oatmeal, in granola, or blended into smoothies.
Whole Wheat: Provides fiber, B vitamins, and minerals. Use in bread, pasta, or as a base for grain bowls.

Chicken Breast: High in protein and low in fat. Grill, bake, or sauté for main dishes or salads.
Turkey: Lean protein source rich in B vitamins and minerals. Use ground turkey in chili, burgers, or meatballs.
Tofu: Plant-based protein source that absorbs flavors well. Grill, stir-fry, or bake for vegetarian dishes.
Tempeh: Fermented soybean product high in protein and probiotics. Use in stir-fries, sandwiches, or salads.
Legumes (Beans and Lentils): High in protein, fiber, and essential nutrients. Use in soups, stews, salads, or as a meat substitute.

High in protein, probiotics, calcium, and vitamin D. Enjoy plain or flavored, with fruit, granola, or as a base for smoothies.

Salmon: Rich in omega-3 fatty acids, high-quality protein, and vitamins D and B12. Grill, bake, or broil for a nutritious meal.
Mackerel: High in omega-3s, vitamin D, and protein. Enjoy grilled, smoked, or canned in salads.
Sardines: Packed with omega-3s, calcium, and vitamin D. Enjoy grilled, canned in olive oil, or in salads.

Rich in healthy monounsaturated fats, fiber, potassium, and vitamins E and K. Enjoy sliced on toast, in salads, or blended into smoothies.

Broccoli: High in vitamins C and K, fiber, and antioxidants. Enjoy steamed, roasted, or in stir-fries.
Cauliflower: Rich in vitamins C and K, fiber, and antioxidants. Use as a rice substitute, roast, or mash.
Brussels Sprouts: High in fiber, vitamins C and K, and antioxidants. Roast, sauté, or shred for salads.

Basil, Cilantro, Parsley: Rich in vitamins, minerals, and antioxidants. Use fresh in salads, sauces, or as garnishes.
Turmeric: Contains curcumin, a powerful anti-inflammatory compound. Use in curries, soups, or as a seasoning.
Cinnamon: Known for its antioxidants and potential blood sugar-lowering effects. Use in baking, oatmeal, or smoothies.
Ginger: Anti-inflammatory properties and aids digestion. Use fresh or ground in stir-fries, teas, or soups.

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