From vitamins, minerals and getting your daily fiber, if you don’t know exactly what’s in your food, how do you know what you need to eat? Well, look no further. I’m creating for you an alphabet guide of all the fruits, nuts, grains, legumes and vegetables you could need to know about. With some cute little illustrations of course.

A / B / C / D / E / F / G / H / I / J / K / L / M / N / O / P / Q / R / S / T / U / V / W / X / Y / Z

Fruits.

Blueberries
– Vitamin K1: good for bone health and blood clotting
– Vitamin C: for skin health and immune function
– Manganese: an essential mineral for the body to function properly
– Rich in antioxidants: the ones contained decrease the risk of heart disease, give a lower blood pressure and can help fight cancer and diabetes
Ideal as a snack, put with yogurt, in oats or as part of baking (mmm, muffins)

Banana
– Potassium: this is super high in bananas and helps to lower blood pressure
– Vitamin B6: this helps to regulate emotions, as it helps with the production of serotonin, dopamine and GABA
– Vitamin C: this is vital for collagen production, bones and teeth
Eat alone, as part of baking (i.e. banana bread) or on toast with peanut butter

Butternut Squash
– Vitamin A: great for eye health
– Vitamin C
– Vitamin E: helps to prevent liver damage
– Thiamine: this allows the body to use carbs for energy
– Folate: needed to make red and white blood cells in the bone marrow
– Potassium
– Manganese
– Magnesium: this helps the body maintain normal nerve and muscle function, as it’s needed for biochemical reactions
– Niacin (B3): helps to lower cholesterol and boost brain function
– Pryrioxine: a water soluble vitamin, needed for neurotransmitters
Although it’s a fruit, use this as a vegetable. Think roasted butternut squash and I love it as my main substance of a soup

Vegetables.

Beetroot
– Folate B9: Ideal for cell function and tissue growth
– Vitamin C
– Manganese
– Potassium
– Iron: necessary for transport of oxygen in the red blood cells
– High in nitrates: these help to lower blood pressure, decrease the risk of disease and help to enhance physical performance
Great used in salads, as a coleslaw and as the substance in a meat-free burger

Broccoli
– Vitamin C
– Vitamin K1
– Folate
– Potassium
– Manganese
– Iron
– High in protein for a vegetable (2.8g in 100g)
– Antioxidants: these protect against cancer, great for eye health, reduce inflammation and decrease blood pressure
I use broccoli in everything. From stir frys, curries, a roast dinner and even baked in breadcrumbs

Brussel Sprouts
– Vitamin K
– Vitamin C
– Vitamin A
– Folate
– Manganese
– Antioxidants: help to promote both body and heart health
– Great source of omega-3 fatty acids
Great in a stir fry, as part of a roast dinner and also roasted with garlic and oil

Nuts, Grains and Legumes.

Black Eyed Bean
– Folate
– Iron
– Potassium
– Thiamine
– Magnesium
– Zinc: good for the immune system
– Vitamin B6: significant for reproduction, carb and fat metabolism and also the creation of red blood cells
– Selenium: critical for reproduction, thyroid hormone metabolism and DNA synthasis
– Riboflavin: this vitamin is needed for growth and good health
– Protein content: 3g per 100g
Great in a mexican bean mix, as part of a stew and even to add substance to a bolognese

Brazil Nut
– Protein content: 14g in 100g
– Selenium
– Copper: helps the body form red blood cells
– Magnesium
– Phosphorus
– Manganese
– Magnesium
– Zinc
– Vitamin E
– Thiamine
Perfect for a snack, as part of a trail mix and breakfast topper

Brown Rice
– Thiamin
– Niacin
– Pyridoxine: significant for metabolism
– Iron
– Magnesium
– Phosphorus
– Zinc
– Copper
– Selenium
– Manganese
– Pantothenic acid: helps to synthesise and metabolise protein, fat and carbs
Swap out your white rice for this, it’s much more beneficial

Barley
– Thiamine
– Riboflavin
– Niacin
– Folate
– Vitamin B6
– Iron
– Manganese
– Selenium
– Copper
– Zinc
– Potassium
– Phosphorus
– Magenisium
Add to soups or stews, use instead of rice, add flakes to your breakfast cereal

I hope you’re liking this series so far, what do you think we’ll be discussing for C?

Love, always – B
Etsy shop: beccabynature