Hijiki: Mineral-Rich Seaweed

Hijiki is a traditional Japanese seaweed, high in minerals like calcium, iron and magnesium — but also controversial due to inorganic arsenic content.

ZincPescatarianProteinVitamin BOmega-3

Lobster: Lean Protein from the Sea

Lobster offers high-quality protein with omega-3s, B12 and minerals — luxurious taste with smart portions.

Vitamin CImmunityHealthy FatsVitamin B

Saffron: The Golden Spice

Saffron is a prized spice known for its golden color, unique aroma and health-promoting compounds.

ZincVeganGluten-FreeVitamin BDairy-FreeFiber

Masa Harina: Nixtamalized Corn Flour Rich in Calcium, Fiber & B-Vitamins

¼ cup (30 g) of masa harina delivers 110 kcal, 3 g protein, 2 g fiber and 90 mg calcium—the foundation of authentic tortillas, tamales and pupusas.

Vitamin CVeganProteinGluten-FreeVitamin BDairy-FreeFiber

Bean Sprouts: Crisp, 31-Calorie Shoots Rich in Vitamin C, Folate & Plant Protein

Just 1 cup (104 g) of mung-bean sprouts supplies 31 kcal, 3 g protein, 14 % DV vitamin C and a refreshing crunch perfect for salads, stir-fries and sandwiches.

ZincVitamin CWeight LossVitamin B

Green Tomatoes: Tangy, Firm & Rich in Vitamin C and Antioxidants

Less sweet than ripe ones, green tomatoes are firm, mildly bitter, and loaded with vitamin C, chlorophyll, and gut-supporting fiber.

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Asparagus: Spring Spear Loaded with Vitamin K, Folate & Prebiotic Fiber

Just 5 spears (90 g) give 20 kcal, 60 % DV vitamin K and natural inulin that feeds good gut bacteria.

ZincVeganGluten-FreeVitamin BFiber

Anise Seeds: Sweet-Licorice Spice with Iron, Fiber & Calming Digestive Oils

One tablespoon (6 g) packs 23 kcal, almost 1 mg iron and essential oils that soothe bloating and upgrade baked goods with a warm licorice kick.

ZincVeganProteinGluten-FreeVitamin BFiber

Moth Beans: Hardy Desert Pulse with 12 g Protein & 90 % Folate per Cup

A drought-tolerant Indian staple delivering complete protein when paired with grain, gut-soothing fiber and almost a full day’s folate for only 227 kcal.

ZincVeganProteinGluten-FreeVitamin BFiber

Black Gram (Urad Dal): 9 g Protein & 32 % Iron in One Cup Cooked

A humble South-Asian pulse that delivers complete protein when paired with rice, gut-loving fiber and a creamy texture perfect for dals, dosas and even brownies.

Vitamin CVeganGluten-FreeHealthy FatsVitamin BFiber

Microgreens: Tiny Leaves, Mega Nutrient Density

Just 25 g provides triple the vitamin C of mature lettuce, vibrant phytonutrients and fewer than 10 calories—perfect for boosting salads, smoothies or avocado toast.

ZincPescatarianProteinGluten-FreeVitamin BOmega-3

Shrimp: Lean 24 g Protein and Omega-3 in 100 Calories

A 100 g serving supplies 24 g protein, 0 carbs, brain-boosting omega-3—and nearly all the selenium you need for the day.

ZincVitamin CVeganGluten-FreeVitamin BFiber

Fiddlehead Ferns: Spring-Only Greens Rich in Vitamin C & Fiber

These tightly coiled ostrich-fern shoots bring 34 kcal, 4 g protein and 44 % DV vitamin C per 100 g—plus a nutty-asparagus snap you only get for two weeks each spring.

VeganGluten-FreeVitamin BFiber

Wood Ear Mushrooms: Crunchy, Low-Calorie Source of Fiber & Copper

A ½-cup serving adds only 15 kcal yet supplies 3 g gut-friendly fiber and 10 % DV copper—perfect for giving stir-fries an addictively springy bite.

VeganProteinVitamin BFiber

Sprouted Grains: Softer Bite, Bigger Nutrient Punch

Soaking and germinating wheat, spelt or quinoa unlocks up to 3× more folate, reduces carb load and lends a gentle sweetness—without extra sugar.

Vitamin CVeganProteinGluten-FreeVitamin BFiber

Alfalfa Sprouts: Feather-Light Greens Packed with Vitamin C & Folate

A single cup weighs 8 kcal yet delivers crunch, plant protein and over half your daily vitamin K—perfect for boosting sandwiches without boosting calories.

ZincPescatarianProteinGluten-FreeVitamin BOmega-3Dairy-Free

Sea Urchin (Uni): Silky, Briny Shot of Omega-3 & B12

One sushi piece delivers 100 % DV vitamin B12, mood-boosting omega-3 and an ocean-butter texture—but watch the cholesterol and price.

Vitamin B

B‑Complex Unpacked: Roles, Daily Targets, Best Foods & Fixing Deficiencies

From brain‑boosting B12 to energy‑sparking B1, discover why eight water‑soluble vitamins work better together—and how to get enough on any diet.