Food & Beverage
520 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.
Ground ginger is dried, milled ginger rhizome rich in gingerol and shogaol, with potent anti-nausea, anti-inflammatory, and digestive benefits.
Ground turmeric is a vivid yellow rhizome powder rich in curcuminoids, delivering potent anti-inflammatory and antioxidant activity alongside exceptional iron and manganese.
Ground allspice is a warm, complex berry spice rich in manganese and fiber, with eugenol-driven antioxidant, anti-inflammatory, and digestive benefits.
Anise seed is the aromatic, licorice-flavored fruit of Pimpinella anisum, prized as a carminative digestive aid and remarkably rich in iron, calcium, and the bioactive compound anethole.
Basil is an aromatic herb rich in vitamin K and polyphenols, offering anti-inflammatory and antioxidant benefits with minimal calories. Fresh basil supports bone health, cardiovascular function, and cognitive longevity through its bioactive compound profile.
Dried bay leaf is an aromatic culinary leaf rich in iron, calcium, manganese, and vitamin A, carrying cineole and other terpenes used to flavor slow-cooked dishes.
Black cardamom is a large smoke-dried pod rich in 1,8-cineole, supporting digestion and offering antioxidant and antimicrobial benefits.
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.
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.
Ground cardamom is an intensely aromatic pod spice exceptionally rich in manganese, with cineole-driven digestive, antioxidant, and cardiovascular benefits.
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.
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.
Dried chervil is a delicate anise-parsley herb extraordinarily rich in iron, manganese, vitamin C, and potassium, with aromatic compounds and antioxidant flavonoids.
Chinese five spice is a ground blend of star anise, cloves, cassia cinnamon, Sichuan peppercorn, and fennel seed, rich in manganese and iron and carrying anethole, cinnamaldehyde, and eugenol bioactives.
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.
Ground cinnamon is an aromatic bark powder exceptionally rich in manganese, calcium, and fiber, with cinnamaldehyde-driven antioxidant and metabolic benefits.
Ground cloves are an intensely aromatic flower-bud spice with extraordinary manganese and eugenol content, delivering powerful antioxidant, anti-inflammatory, and analgesic effects.
Ground coriander seed is a citrusy-warm spice rich in fiber, iron, and manganese, with linalool-driven digestive and antioxidant benefits.
Crushed red pepper flakes are coarsely milled dried red chilies, seeds and all, delivering visible heat from capsaicin plus abundant provitamin-A carotenoids.
Ground cumin is a warm, earthy seed powder exceptionally high in iron and rich in calcium, manganese, and aldehyde antioxidants supporting digestion and metabolism.
Curry leaf is an aromatic South Indian leaf tempered in hot oil, supplying iron and calcium plus antioxidant carbazole alkaloids.
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 seed is the warm, carvone-rich fruit of Anethum graveolens, an exceptionally calcium- and fiber-dense pickling spice and the traditional basis of gripe water for digestive relief.
Dill weed is a fragrant herb rich in micronutrients, particularly iron, potassium, and vitamin C, with traditionally recognized digestive and anti-inflammatory properties.
Fennel seed is the sweet, anethole-rich fruit of Foeniculum vulgare, one of the most calcium- and fiber-dense spices and a classic carminative digestive aid chewed across South Asia as an after-meal mukhwas.
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.
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.
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.
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.
Herbes de Provence is a dried whole-leaf blend of thyme, rosemary, savory, oregano, and marjoram, rich in calcium, vitamin K, and iron and dense in carvacrol, thymol, and rosmarinic acid.
Holy basil, or tulsi, is a revered Ayurvedic adaptogen brewed as a daily tea, rich in eugenol and ursolic acid for stress and inflammation.
Italian seasoning is a dried-herb blend of oregano, basil, thyme, rosemary, and marjoram, exceptionally rich in calcium, vitamin K, and iron and dense in carvacrol, thymol, and rosmarinic acid.
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.
Lemon balm is a lemon-scented mint-family herb brewed as a calming tea, rich in rosmarinic acid with traditional use for nerves and sleep.
Long pepper is a pungent dried fruit spike exceptionally high in piperine and piperlongumine, enhancing nutrient absorption and offering anti-inflammatory benefits.
Dried marjoram is a sweet, mild relative of oregano, extraordinarily rich in iron, vitamin K, calcium, and antioxidant polyphenols.
Moringa leaf powder is an exceptionally nutrient-dense green superfood, extremely high in calcium, vitamin A, potassium, and iron with protective isothiocyanates.
Mustard seed is a pungent brassica seed that develops sharp isothiocyanate heat only when crushed and wetted, ranking among the most selenium- and protein-dense culinary seeds.
Nigella seeds (black cumin) are aromatic black seeds and the principal dietary source of thymoquinone, studied for anti-inflammatory and immune-modulating effects.
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.
Pink peppercorns are the dried berries of the Peruvian and Brazilian pepper trees, fruity and mildly resinous, valued for their polyphenols and aromatic essential oils rather than for piperine.
Poppy seed is the oil-rich, nutty seed of Papaver somniferum, one of the most calorie- and calcium-dense culinary seeds, prized for crunch in baking and free of meaningful narcotic content.
Pumpkin pie spice is a cinnamon-led sweet-warm blend with ginger, nutmeg, allspice, and cloves, rich in manganese and calcium and carrying cinnamaldehyde, eugenol, and gingerols.
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.
Sesame seeds are oil-rich seeds exceptionally dense in calcium, copper, and manganese and the source of the lignans sesamin and sesamolin.
Sichuan pepper is the dried husk of the Zanthoxylum prickly-ash berry, prized for the tingling numbness of its bioactive amide hydroxy-alpha-sanshool and for aromatic, antioxidant essential oils.
Smoked paprika is sweet red pepper dried over oak smoke and ground, carrying paprika's rich carotenoid and vitamin-E profile plus a deep smoky aroma.
Star anise is the star-shaped dried fruit of Illicium verum, sharing anise's licorice flavor through high anethole content and serving as the primary industrial source of shikimic acid, the precursor to the antiviral drug oseltamivir.
Steelhead trout is a fatty fish rich in omega-3 polyunsaturated fats, high-quality protein, and bioavailable micronutrients essential for cardiovascular and neurological health.
Dried summer savory is a peppery, thyme-like herb exceptionally rich in iron, calcium, and manganese, carrying carvacrol and thymol with antimicrobial activity.
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.
Ground white pepper is the mature, hull-removed berry of Piper nigrum, manganese- and iron-rich and high in piperine, with a milder aroma but sharper heat than black pepper.
Almond butter is a nutrient-dense spread made from ground almonds, rich in plant-based protein, healthy monounsaturated fats, and vitamin E, supporting cardiovascular and metabolic health.
Garlic powder is dehydrated, ground garlic concentrating organosulfur compounds like allicin and alliin, supporting cardiovascular and immune health.
Onion powder is dehydrated, ground onion concentrating quercetin, organosulfur thiosulfinates, and prebiotic fructans for antioxidant and metabolic support.
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.
Dried sage is a deeply aromatic herb with one of the highest vitamin K contents of any food, plus carnosic acid and rosmarinic acid with neuroprotective and antioxidant activity.