Healing is impossible in loneliness; it is the opposite of loneliness. Conviviality is healing. To be healed we must come with all the other creatures to the feast of Creation.
— Wendell Berry
Almonds Per 95 gram serving, almonds contain 12 grams of dietary fiber, 25% dietary calcium, and 20% of RDA dietary iron. They are low in sugar and high in folate, vitamin E, choline, magnesium, phosphorus and manganese. They contain no cholesterol.
Apricots High in fiber and antioxidant carotenoids. Apricots are very high in iron and vitamins A and C. They are anti-inflammatory and have a low glycemic index.
Artichokes Low in saturated fat and cholesterol. They are a good source of niacin, magnesium, manganese, phosphorus, potassium, and copper, as well as dietary fiber. Artichokes also contain vitamins C and K and folate.
Avocados Contain protein, 40% of RDA dietary fiber, and a number of good fats. They are high in vitamin E and are a good source of vitamins C and K and folate.
Basil Provides vitamin A, C, and E and is a good source of riboflavin and niacin. It also supplies vitamins K and B6, folate, calcium, iron, magnesium phosphorus, potassium, zinc, copper, and manganese.
Beef Contains a concentrated amount of protein. It is high in phosphorus and vitamins B12, D, and K.
Beets An excellent source of dietary fiber. They also provide vitamin C, magnesium, potassium, folate, and manganese. This food contains a lot of sugar, so it’s best not to overdo it.
Blueberries This fruit has a low glycemic index and is low in saturated fat, cholesterol, and sodium. It is a great source of dietary fiber and a good source of vitamins C and K and the minerals manganese and chromium.
Broccoli An anti-inflammatory with a low glycemic index. It is also high in fiber, beta carotene, and lutein. Broccoli is particularly high in vitamins K, C, and A. It also contains indole-3-carbinol, which is helpful in decreasing inflammation.
Brussels Sprouts Contain high amounts of vitamins C, A, and K. One cup contains 4 grams of protein and has a low glycemic index. Brussels sprouts are a good source of thiamine, riboflavin, iron, magnesium, phosphorus, and copper. They are high in dietary fiber and contain a chemical constituent known as indole-3-carbinol that acts to decrease inflammation. Brussels sprouts also contain omega-3 fatty acids.
Butternut Squash Contains high amounts of vitamins A, C, and K and the mineral manganese. It has a low glycemic index and is low in saturated fat and cholesterol. It provides a good source of vitamins E and B6, thiamine, niacin, folate, calcium, and magnesium. It also contains omega-3 and omega-6 fatty acids.
Cabbage Contains vitamins A and C, folate, iron, copper, and manganese. It has a low glycemic index and is an excellent source of fiber. It also is a good source of niacin, calcium, and vitamin K.
Cantaloupe Contains dietary fiber and, surprisingly, has a relatively low glycemic index. It is also a good source of niacin, folate, and vitamins B6, A, C, and K. It contains omega-3 and omega-6 fatty acids.
Cashews Contain a good amount of iron, magnesium, phosphorus, and copper. They have a low glycemic index and contain both omega-3 and omega-6 fatty acids.
Cauliflower Cauliflower is high in vitamins C and B6, dietary fiber, folate, and pantothenic acid. It is low in saturated fat and cholesterol and contains omega-3 and omega-6 fatty acids.
Celery A great source of dietary fiber and vitamins A, C, and K. It also contains good amounts of potassium and manganese and some omega-6 fatty acids.
Chard High in vitamins A and C and a great source of dietary fiber. It provides thiamine, folate, and zinc and has a very low glycemic index. It contains omega-3 and omega-6 fatty acids.
Cherries High in vitamin C and dietary fiber. Cherries contain omega-3 and omega-6 fatty acids.
Chickpeas (Garbanzo beans) Are a rich source of iron and folate. They are low in saturated fat and very low in cholesterol. Chickpeas are a very good source of dietary fiber, protein, and copper, and contain a hefty amount of omega-6 fatty acids.
Chocolate Low in cholesterol and a good source of iron, copper, manganese, and magnesium. It contains antioxidants and both omega-3 and omega-6 fatty acids.
Cilantro A good source of thiamine, zinc, and dietary fiber. It also contains vitamins A, C, E, K, and B6, as well as the minerals calcium, iron, magnesium, potassium, copper, and manganese.
Cinnamon Contains vitamin K and iron, calcium, and manganese.
Coconut Milk Contains a good amount of iron and vitamin C. It has a low glycemic index and is low in cholesterol. It also is a good source of protein as well as omega-6 fatty acids.
Cod A good source of lean protein. It is low in saturated fat and provides a good source of vitamins B12 and B6 and the mineral selenium.
Carrots High in vitamins A and C. It provides a good amount of dietary fiber, thiamine, niacin, folate, and manganese. Carrots also contain both omega-3 and omega-6 fatty acids.
Cranberries A great source of vitamin C and E. They are a good source of dietary fiber and are low in saturated fat and cholesterol. Cranberries also contain both omega-3 and omega-6 fatty acids.
Cumin Has a very low glycemic index and is a very good source of iron and calcium. It is also a good source of magnesium and manganese and contains omega-6 and omega-3 fatty acids.
Fennel Root This root vegetable and spice is a great source of vitamin C and has a very low glycemic index. It is a very good source of dietary fiber as well as calcium, iron, and magnesium.
Figs Very low in saturated fat and cholesterol and a great source of dietary fiber, vitamin K, calcium, potassium, and iron. Figs also contain protein and omega-6 fatty acids.
Garlic Low in saturated fat and cholesterol, garlic contains protein and is an excellent source of vitamin C, calcium, and iron. It also provides a good source of vitamin B6 and manganese and contains omega-3 and omega-6 fatty acids.
Honeydew Melon Contains a high amount of vitamin C. It is low in saturated fat and cholesterol and contains omega-3 and omega-6 fatty acids.
Kale A good source of dietary fiber with a very low glycemic index. It is a great source of vitamins A, C, K, and B6. It is a good source of calcium, potassium, copper, and manganese. Kale also contains omega-3 and omega-6 fatty acids.
Lentils High in iron and low in saturated fat, cholesterol, and sodium. They are a good source of protein, phosphorus, and copper and contain omega-3 and omega-6 fatty acids.
Maitake Mushrooms A good source of dietary fiber, folate, phosphorus, potassium, and zinc. These mushrooms also contain omega-6 fatty acids.
Okra A good source of dietary fiber, and low in sodium and fat. It is a great source of vitamin C and a good source of vitamins A, K, and B6, folate, calcium, magnesium, and manganese.
Onions High in vitamin C, low in saturated fat, and a good source of dietary fiber, vitamin B6, folate, potassium, and manganese. It also contains omega-3 and omega-6 fatty acids.
Parsley A great source of vitamins A and C, iron, calcium, magnesium, potassium, copper, and manganese. Parsley also contains both omega-3 and omega-6 fatty acids.
Pears Low in saturated fat and cholesterol and a good source of vitamins C and K. Pears are also an excellent source of dietary fiber.
Peppers Very high in vitamins C and A and a great source of dietary fiber, vitamin K, potassium, and manganese. Peppers are a very good source of vitamins A, C, E, and B6 and folate. They contain both omega-3 and omega-6 fatty acids.
Papaya An excellent source of vitamins C and A. It is low in saturated fat and cholesterol and a good source of potassium and folate. Papaya contains omega-3 fatty acid.
Pineapple A great source of vitamin C and dietary fiber. It is low in saturated fat and cholesterol and contains thiamine, vitamin B6, copper, and both omega-3 and omega-6 fatty acids.
Portobello Mushrooms A good source of protein and the minerals zinc and manganese and vitamin B6, thiamine, folate, niacin and pantothenic acid.
Prunes Prunes are good source of protein, vitamin A, calcium, and iron. They are very low in saturated fat and sodium. They also provide vitamins B6 and A.
Quinoa A very good source of protein, iron, and dietary fiber. It is low in cholesterol and saturated fat and contains magnesium, phosphorus, and manganese.
Salmon High in protein and a good source of riboflavin, pantothenic acid, and phosphorus. This fish also contains vitamins B12 and B6 and selenium and is an excellent source of omega-3 fatty acid.
Sardines High in calcium, selenium, phosphorus, and iron. They are a good source of niacin, vitamins D and B12 and contain high amounts of omega-3 and omega-6 fatty acids.
Shrimp A good source of protein and iron and low in saturated fat. It is a good source of niacin, phosphorus, zinc, vitamin B12, and selenium and contains omega-3 and omega-6 fatty acids.
Spinach A good source of vitamins A and C, niacin, zinc, and dietary fiber. Other nutrients it provides include vitamins E, K, and B6 and the minerals magnesium, phosphorus, potassium, copper, and manganese.
Sqaush A very good source of vitamins A and C, low in saturated fat and cholesterol. It is a good source of vitamin E, thiamine, niacin, folate, calcium, and magnesium.
Sugar peas A very good source of vitamins C and A and very low in saturated fat and cholesterol. It is a good source of riboflavin, vitamin B6, pantothenic acid, magnesium, and potassium and contains omega-6 fatty acids.
Sweet Potato A very good source of vitamins A and C. Sweet potatoes are low in saturated fat and cholesterol and are a good source of vitamin B6 and potassium. They also contain protein and omega-6 fatty acids.
Tahini Tahini is the butter of sesame seeds. It is a good source of thiamine, copper, manganese, and calcium. It is low in cholesterol and saturated fat and contains omega-3 and omega-6 fatty acids.
Tomato Very low in saturated fat and cholesterol. It is a good source of vitamins A and C and dietary fiber and contains thiamine, niacin, vitamin B6, folate, and potassium.
Turkey A very good source of protein and iron. It is also a good source of phosphorus, zinc, and selenium and contains omega-3 and omega-6 fatty acids.
Walnuts Low in cholesterol and a good source of copper, manganese, and iron. These nuts are a very good source of omega-3 and omega-6 fatty acids.
Zucchini High in vitamin C. It is a good source of riboflavin, vitamin B6, manganese, and dietary fiber.
The world is so empty if one thinks only of mountains, rivers, and cities; but to know someone who thinks and feels with us, and who, though distant, is close to us in spirit, this makes the earth for us an inhabited garden.
—Johann Wolfgang von Goethe