The ABCs of Food

Dec 22, 2024

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Introduction
 Everyone knows their ABCs, right? Well, I'm calling this list the ABCs of Foods. Letter by letter, we'll be going down the alphabet, listing 3 healthy foods for each letter, and a brief description of why they're good for you. You can also check out a similar post of mine called The ABCs of Nutrients, where I discussed a different nutrient per letter of the alphabet. This may be an odd way to get your kids to learn the alphabet...



Alphabet



A

  • Almonds
    • High in monounsaturated fats and vitamin E
    • Good source of protein and fiber
    • May help reduce cholesterol levels
  • Asparagus
    • Rich in folate, supporting cell function
    • Contains antioxidants that help reduce inflammation
    • Helps promote healthy digestion
  • Avocado
    • High in monounsaturated fats and fiber
    • Supports skin health with its vitamin E content
    • Helps regulate blood sugar levels



B

  • Beans
    • High in plant-based protein
    • Rich in fiber, folate, and iron
    • Cheap and easy to prepare
  • Beets
    • Improves blood flow and lowers blood pressure
    • Rich in antioxidants that protect cells
    • Stimulates production of Nitric Oxide
  • Blueberries
    • Packed with antioxidants that protect against aging
    • Supports brain health and cognitive function
    • Helps improve heart health



C

  • Carrots
    • Rich in beta-carotene, supporting eye health
    • Boosts the immune system with its vitamin C content
    • Improves skin health and reduces wrinkles
  • Chicken
    • High in lean protein for muscle repair and growth
    • Contains essential vitamins like B6 and niacin
    • Versatile cooking ingredient, can be flavored however you like
  • Chia seeds
    • High in ALA omega-3 fatty acids
    • Rich in fiber, aiding digestion
    • Helps stabilize blood sugar levels



D

  • Dark chocolate (100%)
    • Contains antioxidants that improve heart health and lower blood pressure
    • May boost brain function and mood
    • Good source of iron, copper, magnesium, manganese, and zinc
  • Dates
    • Rich in fiber, aiding digestion
    • Good source of antioxidants
    • Natural sweetener
  • Dragon fruit
    • High in vitamin C, boosting the immune system
    • Rich in fiber, promoting healthy digestion
    • Supports skin health with its antioxidants



E

  • Edamame
    • Rich in plant-based complete protein
    • Good source of fiber
    • Contains antioxidants that help reduce inflammation
  • Eggplant
    • Contains antioxidants that protect cells from damage
    • Supports heart health by lowering blood pressure
    • Helps improve brain function
  • Eggs
    • High in protein and essential amino acids
    • Rich in vitamins like B12, D, and choline
    • Supports eye health with lutein and zeaxanthin



F

  • Fennel
    • Rich in fiber, aiding digestion
    • Contains antioxidants that help fight free radicals
    • May reduce inflammation in the body
  • Figs
    • High in fiber, supporting digestive health
    • Rich in antioxidants that protect against aging
    • Natural sweetener
  • Flaxseed
    • Rich in ALA omega-3 fatty acids, promoting heart health
    • High in fiber, aiding digestion
    • Supports hormonal balance



G

  • Garlic
    • Boosts immune system and fights infections
    • May help lower cholesterol and blood pressure
    • Contains antioxidants that may reduce the risk of cancer
  • Ginger
    • Helps reduce nausea and motion sickness
    • Has anti-inflammatory properties
    • Supports digestion and can relieve indigestion
  • Ground beef
    • Rich in protein and essential amino acids
    • Good source of iron, supporting healthy blood circulation
    • Provides vitamin B vitamins, particularly B12, for energy and brain function



H

  • Hazelnuts
    • Rich in healthy fats and antioxidants
    • Supports heart health by reducing cholesterol levels
    • Helps improve brain function and memory
  • Hemp seeds
    • High in plant-based protein
    • Rich in omega-3 fatty acids and fiber
    • Supports heart health and reduces inflammation
  • Honey
    • Contains antioxidants and has anti-inflammatory properties
    • Can soothe sore throats and promote healing
    • Natural sweetener



I

  • Iceberg lettuce
    • Low in calories, but less nutritious than romaine lettuce
    • Provides hydration due to its high water content
    • Contains small amounts of vitamin K and folate
  • Iced tea (unsweetened)
    • Rich in antioxidants that may support heart health
    • Helps keep you hydrated without added sugars
    • Can aid in digestion and provide a mild energy boost
  • Inca berries
    • High in vitamin C and antioxidants, supporting immunity
    • Rich in fiber, promoting healthy digestion
    • May help regulate blood sugar levels



J

  • Jackfruit
    • Rich in fiber, supporting digestion and gut health
    • High in vitamin C, boosting immunity
    • Contains antioxidants that promote healthy skin
  • Jicama
    • Low in calories and high in fiber
    • Contains vitamin C, supporting immune function
    • Helps improve digestion and regulate blood sugar levels
  • Juniper berries
    • Have anti-inflammatory and antioxidant properties
    • May support kidney function and urinary health
    • Used traditionally to improve digestive health



K

  • Kale
    • Rich in vitamins A, C, and K, supporting immune health
    • High in antioxidants that help fight inflammation
    • Helps detoxify the body and supports liver function
  • Kimchi
    • Rich in probiotics that support gut health and digestion
    • Contains antioxidants, promoting a strong immune system
    • May help lower cholesterol levels
  • Kiwi
    • High in vitamin C, supporting a healthy immune system
    • Rich in fiber, promoting digestion and gut health
    • Contains antioxidants that may help improve skin health



L

  • Leeks
    • High in antioxidants, vitamin A, and vitamin C
    • Supports heart health by lowering blood pressure
    • Rich in fiber, supporting digestion and gut health
  • Lemons
    • Rich in vitamin C, boosting immunity and skin health
    • Can help detoxify the body and improve digestion
    • Supports heart health by improving cholesterol levels
  • Lentils
    • High in plant-based protein and fiber
    • Very cheap and quick to cook
    • Helps regulate blood sugar levels and support heart health



M

  • Macadamia nuts
    • Highest in monounsaturated fats of any nuts
    • High in antioxidants that protect against oxidative stress
    • May help regulate blood sugar levels and reduce inflammation
  • Mackerel
    • Rich in omega-3 fatty acids, supporting heart and brain health
    • Good source of vitamin D, promoting bone health
    • May help reduce inflammation and improve joint health
  • Mushrooms
    • Low in calories and rich in fiber, supporting digestion
    • Contain antioxidants that may support immune function
    • May have anti-inflammatory properties and support heart health



N

  • Nectarines
    • Rich in vitamin C and fiber
    • Easy and cheap snack
    • Contains antioxidants that may reduce the risk of chronic diseases
  • Nori
    • Rich in iodine, supporting thyroid function
    • Contains antioxidants that help protect cells from damage
    • High in fiber, aiding digestion and promoting gut health
  • Nutmeg
    • Contains antioxidants that may help protect against oxidative stress
    • Has anti-inflammatory properties that may reduce pain
    • Supports digestive health by easing indigestion



O

  • Oats
    • Rich in soluble fiber, supporting heart health and lowering cholesterol
    • Helps regulate blood sugar levels and promotes satiety
    • Contains antioxidants that may support immune function
  • Olive oil (extra virgin)
    • Rich in monounsaturated fats, promoting heart health
    • Contains antioxidants that help reduce inflammation
    • Supports healthy skin and may protect against aging
  • Onions
    • Rich in antioxidants and anti-inflammatory compounds
    • Supports immune function and may help prevent infections
    • Contains compounds that may improve heart health and lower blood pressure



P

  • Peanuts
    • Highest nut in protein, supporting muscle health and repair
    • Cheapest of all the nuts
    • Contains antioxidants that may reduce the risk of chronic diseases
  • Pistachios
    • Rich in protein, fiber, and healthy fats
    • Contain antioxidants that help reduce inflammation
    • Supports heart health, brain function, and proper digestion
  • Pumpkin seeds
    • High in fiber, magnesium, and iron
    • Rich in antioxidants that help protect against free radicals
    • Supports bone health, muscle function, digestion, and red blood cell production



Q

  • Quandong
    • High in vitamin C, boosting immunity and skin health
    • Rich in antioxidants that protect cells from damage
    • Supports digestive health with its high fiber content
  • Quail eggs
    • Rich in protein, supporting muscle growth and repair
    • Contains essential vitamins and minerals like B12 and iron
    • Helps improve metabolism with healthy fats and amino acids
  • Quinoa
    • Plant-based protein source, containing all nine essential amino acids
    • High in fiber, aiding digestion and promoting fullness
    • Rich in magnesium, supporting bone and heart health



R

  • Raspberries
    • Rich in vitamin C, supporting immune function and skin health
    • High in fiber, aiding digestion and promoting satiety
    • Contains antioxidants that may reduce the risk of chronic diseases
  • Red bell peppers
    • High in vitamin C, boosting immunity and skin health
    • Rich in antioxidants that help reduce inflammation
    • Support eye health with beta-carotene and vitamin A
  • Romaine lettuce
    • More nutritious than iceberg lettuce
    • Rich in vitamins A, K, and C, promoting overall health
    • High in fiber, supporting healthy digestion



S

  • Salmon
    • High in omega-3 fatty acids, supporting heart and brain health
    • Rich in protein and vitamin D
    • Contains astaxanthin, which improves eye and cardiovascular health and acts as an antioxidant
  • Sauerkraut
    • Rich in probiotics, supporting gut health and digestion
    • Contains fiber that helps with digestion and regulates bowel movements
    • May boost the immune system due to its high vitamin C content
  • Spinach
    • Rich in iron, supporting healthy blood and energy levels
    • High in vitamins A, C, and K, promoting healthy skin and immunity
    • Contains antioxidants that may reduce inflammation and oxidative stress



T

  • Tomatoes
    • Rich in lycopene, an antioxidant that supports heart health
    • High in vitamin C, boosting the immune system and skin health
    • Supports eye health with beta-carotene and vitamin A
  • Tuna
    • Rich in protein, promoting muscle growth and repair
    • Canned tuna is one of the cheapest protein sources
    • Contains selenium, an antioxidant that helps protect cells from damage
  • Turmeric
    • Contains curcumin, which has powerful anti-inflammatory properties
    • Supports joint health and may reduce symptoms of arthritis
    • Rich in antioxidants that help protect against oxidative stress



U

  • Unsweetened almond milk
    • Low in calories, making it a great dairy-free alternative
    • Original or vanilla flavored
    • Fortified with calcium, promoting strong bones and teeth
  • Unsweetened applesauce
    • Low in calories, and rich in vitamin C
    • Easy way to add some mild sweetness without added sugar
    • Great alternative to butter or oil in baking
  • Unsweetened coconut flakes
    • Rich in Medium Chain Triglycerides (MCTs) that support heart health
    • High in fiber, and midly sweet
    • May help regulate blood sugar levels due to its low glycemic index



V

  • Vanilla
    • Contains antioxidants that help protect cells from damage
    • Supports brain health with its calming effects
    • Has anti-inflammatory properties that may reduce pain
  • Vinegar
    • Helps improve digestion by balancing stomach acid levels
    • May support blood sugar control after meals
    • Contains antioxidants that help protect cells from damage
  • Vitamins
    • Essential for various bodily functions, including immune health
    • Promote healthy skin, bones, and eyes
    • Boost energy levels by supporting metabolic processes



W

  • Walnuts
    • Rich in omega-3 fatty acids, promoting heart health
    • Contains antioxidants that help reduce inflammation and fight cancer
    • Supports brain health and cognitive function
  • Water
    • Hydrates the body and supports overall health
    • Promotes healthy digestion and nutrient absorption
    • Regulates body temperature and electrolyte balance
  • Watermelon
    • High in water content, helping to hydrate the body
    • Contains antioxidants like lycopene, which support heart health
    • Rich in vitamins A and C, promoting healthy skin and immune function



X

  • Xigua
    • Hydrates the body with its high water content
    • Rich in vitamin C, supporting immune function and skin health
    • Contains antioxidants that help protect against oxidative stress
  • Ximenia
    • Rich in antioxidants, supporting skin health and reducing inflammation
    • Contains healthy fats, promoting heart health
    • Supports digestive health with its high fiber content
  • Xylocarp
    • Contains fiber, supporting healthy digestion
    • Rich in healthy fats that support heart health
    • May have antimicrobial properties



Y

  • Yams (or sweet potatoes)
    • High in vitamin A, copper, manganese, and potassium
    • Rich in fiber, promoting healthy digestion
    • Deliciously sweet and easy to prepare
  • Yellow squash
    • Rich in vitamin C, supporting immune function and skin health
    • Low in calories, and high in water
    • Contains antioxidants that may reduce inflammation
  • Yogurt (plain, Greek)
    • Contains probiotics that promote gut health
    • Rich in calcium and vitamin B12
    • 17 g of protein per 100 calories (3/4 cup, 170 g)



Z

  • Zaatar
    • Contains antioxidants that help reduce inflammation
    • Rich in fiber, supporting digestive health
    • Boosts immune function due to its high vitamin C content
  • Zest
    • Rich in vitamin C, supporting skin health and immunity
    • Contains antioxidants that help protect cells from damage
    • May support digestion by stimulating digestive juices
  • Zucchini
    • Rich in vitamin C, supporting immune function and skin health
    • Low in calories, and high in water
    • Contains antioxidants that may reduce inflammation