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Food & Beverage

519 whole foods and beverages — scored on nutrient density, protein quality, fiber, healthy fats, bioactives, and glycemic impact. Click any card to drill into what's inside, the evidence-backed benefits, signature nutrients, and supplements that mirror its nutrient profile.

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Showing 1–60 of 519

Blackberries are nutrient-dense berries rich in fiber, vitamin C, and polyphenolic antioxidants, providing substantial longevity benefits with minimal caloric cost.

Antioxidant-rich berries packed with anthocyanins

Brussels Sprouts

Brussels sprouts are cruciferous vegetables rich in vitamin K, vitamin C, and sulfur-containing compounds called glucosinolates that support detoxification and cellular health.

Kale is a nutrient-dense cruciferous vegetable exceptionally rich in vitamin K, vitamin A, and antioxidants, making it one of the most micronutrient-concentrated foods available.

Boysenberries are a hybrid berry combining blackberries, raspberries, and dewberries, delivering anthocyanins and fiber in a low-calorie package.

Celery seed is the tiny, intensely flavored fruit of Apium graveolens, an extraordinarily calcium- and iron-rich spice traditionally used for gout and hypertension via blood-pressure-lowering phthalides.

Cilantro (Dried)

Dried cilantro is the dehydrated leaf of the coriander plant, very rich in vitamin A, vitamin C, iron, and potassium, with aromatic aldehydes and antioxidant polyphenols.

Cinnamon (Ground)

Ground cinnamon is an aromatic bark powder exceptionally rich in manganese, calcium, and fiber, with cinnamaldehyde-driven antioxidant and metabolic benefits.

Flax seeds are nutrient-dense whole grains rich in plant-based omega-3 fatty acids (ALA), soluble fiber, and lignans, making them a powerful functional food for cardiovascular and metabolic health.

Guava is a tropical fruit exceptionally rich in vitamin C (228mg per 100g) and dietary fiber (5.4g), making it one of the most nutrient-dense fruits for immune support and digestive health.

Lemon peel is the nutrient-dense outer layer of the lemon fruit, rich in fiber, vitamin C, and bioactive polyphenols. It contains significantly higher concentrations of these compounds than lemon juice alone.

Mustard greens are a nutrient-dense leafy cruciferous vegetable exceptionally high in vitamin K, vitamin C, and potassium, providing powerful antioxidant and anti-inflammatory benefits with minimal caloric density.

Mustard Spinach

Mustard spinach is a leafy cruciferous green with a peppery flavor, exceptionally high in vitamin C, vitamin A, and calcium while remaining very low in calories. It combines the nutritional density of traditional spinach with unique glucosinolates found in the brassica family.

Oranges are citrus fruits rich in vitamin C and fiber, providing exceptional immune support and digestive health benefits with minimal calories.

Raspberries are a low-calorie, fiber-rich berry with high levels of vitamin C, polyphenols, and anthocyanins that support cellular health and longevity.

Sardines are small, nutrient-dense fatty fish exceptionally rich in omega-3 fatty acids, vitamin D, and bioavailable calcium, making them one of the most longevity-supporting seafood options available.

Turmeric (Ground)

Ground turmeric is a vivid yellow rhizome powder rich in curcuminoids, delivering potent anti-inflammatory and antioxidant activity alongside exceptional iron and manganese.

Asparagus is a nutrient-dense cruciferous vegetable exceptionally rich in folate, vitamin K, and glutathione, a master antioxidant with minimal calories and strong fiber content for digestive health.

Broccoli is a cruciferous vegetable rich in vitamin C, vitamin K, and sulforaphane, a potent bioactive compound with anti-inflammatory and detoxification properties. Its dense nutrient profile and low calorie content make it a longevity staple.

Broccoli raab is a leafy green cruciferous vegetable with small florets and tender stems, delivering exceptional vitamin K, folate, and bioactive glucosinolates in a low-calorie package.

Cauliflower is a cruciferous vegetable rich in vitamin C, fiber, and bioactive sulfur compounds that support cellular health and longevity. Its low caloric density and high nutrient profile make it ideal for nutrient-dense eating patterns.

Cayenne pepper is an intensely hot ground chili powder rich in provitamin-A carotenoids and capsaicin, the thermogenic alkaloid behind its heat and metabolic benefits.

Chives are a mild-flavored allium vegetable rich in vitamin K, folate, and potassium with negligible calories. They provide sulfur-containing compounds and antioxidants that support cardiovascular and bone health.

Collard greens are a nutrient-dense cruciferous vegetable rich in calcium, vitamin K, and fiber, making them a cornerstone food for bone health and longevity.

Crushed Red Pepper Flakes

Crushed red pepper flakes are coarsely milled dried red chilies, seeds and all, delivering visible heat from capsaicin plus abundant provitamin-A carotenoids.

Curry powder is a turmeric-led ground spice blend that is exceptionally iron- and manganese-dense, delivering curcumin, piperine, and capsaicin for a strong antioxidant and anti-inflammatory profile.

Dill weed is a fragrant herb rich in micronutrients, particularly iron, potassium, and vitamin C, with traditionally recognized digestive and anti-inflammatory properties.

Dock is a leafy green vegetable in the buckwheat family, rich in potassium, magnesium, and iron, with a tart flavor profile similar to sorrel. It offers exceptional mineral density with minimal calories, making it valuable for cardiovascular and bone health.

Elderberries are dark purple berries rich in anthocyanins and vitamin C, traditionally used in herbal medicine and increasingly studied for immune support and anti-inflammatory properties.

Endive is a low-calorie cruciferous vegetable rich in inulin, a prebiotic fiber that supports gut health and metabolic function. Its high vitamin K and folate content make it particularly valuable for bone health and cellular regeneration.

Goji berries are nutrient-dense dried fruits native to China, exceptionally high in protein, fiber, and iron, making them a concentrated source of essential micronutrients for longevity-focused diets.

Grape leaves are nutrient-dense leafy greens from the grapevine, exceptionally high in vitamin K, calcium, and fiber while being extremely low in calories. They offer a traditional Mediterranean food with notable anti-inflammatory and bone-supporting properties.

Ground ginger is dried, milled ginger rhizome rich in gingerol and shogaol, with potent anti-nausea, anti-inflammatory, and digestive benefits.

Harissa powder is a dry North African chili blend of hot peppers, caraway, coriander, cumin, and garlic, rich in vitamin A carotenoids and iron and carrying capsaicin, carvone, and capsanthin.

A frozen blend of blackberries, raspberries and blueberries - a colorful, polyphenol-rich triple-berry mix.

Moringa (Powder)

Moringa leaf powder is an exceptionally nutrient-dense green superfood, extremely high in calcium, vitamin A, potassium, and iron with protective isothiocyanates.

Oregano (Dried)

Dried oregano is one of the most antioxidant-dense culinary herbs, exceptionally rich in vitamin K, calcium, iron, and the phenolic compounds carvacrol and thymol.

Paprika is a mild ground spice made from dried sweet red peppers, exceptionally rich in provitamin-A carotenoids, vitamin E and antioxidant pigments.

Parsley is a nutrient-dense herb exceptionally rich in vitamin K, vitamin C, and antioxidants, making it a powerful ally for bone health, immune function, and inflammation management despite its minimal caloric content.

Parsley (Dried)

Dried parsley is an extraordinarily vitamin-K-dense herb, also rich in iron, vitamin A, and the flavonoid apigenin with antioxidant and anti-inflammatory activity.

Peppermint is a aromatic herb rich in menthol and polyphenols, offering digestive support and anti-inflammatory benefits with minimal calories but notable micronutrient density.

Ras el hanout is a complex North African blend of a dozen or more spices, rich in iron and manganese and carrying curcumin, cinnamaldehyde, eugenol, piperine, and capsaicin for a broad antioxidant profile.

Thyme is a Mediterranean herb rich in volatile oils, antioxidants, and minerals that support immune function and respiratory health. Despite its low calorie density, it delivers substantial amounts of iron, calcium, and vitamin C per gram.

Turnip Greens And Turnip

Turnip greens are nutrient-dense cruciferous leafy vegetables exceptionally high in vitamin K, calcium, and antioxidants, while the root bulb offers fiber and supportive micronutrients with minimal calories.

Bell peppers are low-calorie, nutrient-dense vegetables exceptionally rich in vitamin C and carotenoids, supporting immune function and cellular antioxidant defenses.

Black Pepper (Ground)

Ground black pepper is a manganese- and vitamin-K-dense spice whose alkaloid piperine boosts the absorption of many nutrients and offers anti-inflammatory benefits.

Cabbage is a cruciferous vegetable rich in vitamin K, vitamin C, and bioactive sulfur compounds that support bone health and antioxidant defense. Its low calorie density and high fiber content make it an excellent staple for longevity-focused diets.

Caraway seed is the warm, carvone-rich fruit of Carum carvi, a high-protein, high-fiber spice central to rye bread and sauerkraut with strong clinical evidence as a carminative for functional dyspepsia.

Chickpeas (Garbanzo Beans, Bengal Gram)

Chickpeas are nutrient-dense legumes providing 20g protein and 12g fiber per 100g, making them a cornerstone plant-based protein source for sustained energy and metabolic health.

Coriander (Cilantro) Leave

Cilantro leaves are an aromatic herb rich in vitamin K, potassium, and antioxidants with minimal calories. This nutrient-dense leaf supports cardiovascular and cognitive health while adding flavor to meals without dietary burden.

Dandelion Green

Dandelion greens are nutrient-dense leafy vegetables exceptionally rich in vitamin K and other fat-soluble vitamins, offering potent support for bone health, liver function, and blood clotting regulation.

Escarole is a nutrient-dense leafy green with exceptionally high vitamin K content and low calorie density, making it an ideal foundation vegetable for longevity-focused diets.

Fenugreek seed is a maple-scented legume spice with the strongest clinical evidence of any culinary seed for lowering blood sugar and cholesterol, driven by soluble galactomannan fiber and the compounds trigonelline and 4-hydroxyisoleucine.

Galangal is an aromatic ginger-family rhizome rich in galangin and acetoxychavicol acetate, offering anti-inflammatory and antimicrobial benefits.

Garam masala is a warming North Indian blend of toasted cinnamon, cardamom, cloves, cumin, coriander, black pepper, and nutmeg, rich in iron and manganese and dense in antioxidant volatiles like eugenol and cinnamaldehyde.

Kumquats are small citrus fruits with edible sweet skin and tart flesh, delivering high vitamin C and fiber with minimal calories. They are nutrient-dense whole fruits ideal for supporting immune function and digestive health.

Lambsquarter is a nutrient-dense leafy green with exceptional calcium and vitamin A content, offering potent antioxidant and anti-inflammatory benefits with minimal calories.

Lemon is a citrus fruit rich in vitamin C and polyphenols, providing potent antioxidant and anti-inflammatory benefits with minimal calories. Its acidic nature enhances mineral absorption and supports digestive and metabolic health.

Loganberries are a tart hybrid berry combining blackberry and raspberry genetics, rich in fiber, polyphenols, and vitamin C with exceptional antioxidant density.

Long pepper is a pungent dried fruit spike exceptionally high in piperine and piperlongumine, enhancing nutrient absorption and offering anti-inflammatory benefits.

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