References

 Vegetables and Plant Based Diet 

References:

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 Avocado 

References:

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 Bell Pepper 

References:

  • Nutrition Facts - Raw Bell Pepper - Red, per 100 g - My Food Data
  • Nutrition Facts - Raw Bell Pepper - Orange, per 100 g - My Food Data
  • Nutrition Facts - Raw Bell Pepper - Yellow, per 100 g - My Food Data
  • Nutrition Facts - Raw Bell Pepper - Green, per 100 g - My Food Data
  • Bell Peppers 101: Nutrition Facts and Health Benefits - Healthline Media

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 Blueberries 

References:

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 Cavolo Nero (Black Kale) 

References:

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  • 9 Health Benefits of Kale - Healthline Media
  • Health Benefits of Kale - WebMD
  • Calories in Cavolo Nero - black kale - CheckYourFood
  • Kale Reduces Risk of Macular Degeneration Progression - American Macular Degeneration Foundation
  • Kale Immunostimulatory and Anticancer Effects - Life Extension Magazine
  • Cavolo Nero - Discover Great Veg
  • Dinosaur Kale and Red Cabbage Put to the Test - NutritionFacts.org
  • Insights into the phytochemical composition of selected genotypes of organic kale (Brassica oleracea L. var. acephala) - Journal of Food Composition and Analysis
  • Is Kale as Healthy as Everyone Thinks? Health Experts Weigh In - Real Simple
  • Awareness, Knowledge and Attitude towards ‘Superfood’ Kale and Its Health Benefits among Arab Adults – MDPI Nutrients
  • Phenotypic plasticity and nutritional quality of three kale cultivars (Brassica oleracea L. var. acephala) under field, greenhouse, and growth chamber environments - Environmental and Experimental Botany
  • Quantitative profiling of glucosinolates by LC–MS analysis reveals several cultivars of cabbage and kale as promising sources of sulforaphane - Journal of Chromatography B
  • Should you eat a rainbow of fruits and vegetables? - British Heart Foundation
  • NIH study confirms benefit of supplements for slowing age-related macular degeneration - National Eye Institute (NEI) - National Institutes of Health (NIH)
  • Secondary Analyses of the Effects of Lutein/Zeaxanthin on Age-Related Macular Degeneration Progression - Journal of the American Medical Association - Ophthalmology
  • Scientific Opinion on the substantiation of health claims related to potassium and maintenance of normal muscular and neurological function (ID 320, 386) and maintenance of normal blood pressure (ID 321) pursuant to Article 13(1) of Regulation (EC) No 1924/2006 - European Food Safety Authority
  • Scientific Opinion on the substantiation of health claims related to vitamin C and protection of DNA, proteins and lipids from oxidative damage (ID 129, 138, 143, 148), antioxidant function of lutein (ID 146), maintenance of vision (ID 141, 142), collagen formation (ID 130, 131, 136, 137, 149), function of the nervous system (ID 133), function of the immune system (ID 134), function of the immune system during and after extreme physical exercise (ID 144), non-haem iron absorption (ID 132, 147), energy-yielding metabolism (ID 135), and relief in case of irritation in the upper respiratory tract (ID 1714, 1715) pursuant to Article 13(1) of Regulation (EC) No 1924/2006 - European Food Safety Authority, EFSA Journal
  • Scientific Opinion on the substantiation of health claims related to vitamin K and maintenance of bone (ID 123, 127, 128, and 2879), blood coagulation (ID 124 and 126), and function of the heart and blood vessels (ID 124, 125 and 2880) pursuant to Article 13(1) of Regulation (EC) No 1924/2006 - European Food Safety Authority
  • Dietary Sources of Lutein and Zeaxanthin Carotenoids and Their Role in Eye Health – MDPI Nutrients
  • Lutein and Zeaxanthin for Vision - WebMD
  • Lutein and Zeaxanthin: Benefits, Dosage and Food Sources - Healthline Media
  • Anticancer Activity of Sulforaphane: The Epigenetic Mechanisms and the Nrf2 Signaling Pathway - Oxidative Medicine and Cellular Longevity
  • Sulforaphane: Benefits, Side Effects, and Food Sources - Healthline Media
  • Broccoli, Kale, and Radish Sprouts: Key Phytochemical Constituents and DPPH Free Radical Scavenging Activity - PubMed
  • Healthy Eyes for Life: The 12 Best Vegetables - Optometrists Network
  • 15 foods that lower cholesterol: Diet, what to limit, and more - Medical News Today

 Celery 

References:

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 Chickpeas 

References:

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  • Chickpeas protein per 100g: Benefits, Nutrition, & More - Redcliffe Labs
  • The Health Benefits of Chickpeas - University of Connecticut
  • Comprehensive review of chickpea (Cicer arietinum): Nutritional significance, health benefits, techno-functionalities, and food applications - Institute of Food Technologists
  • Chickpeas and gut microbiome: Functional food implications for health - Heliyon
  • What are Chickpeas? | Source of Iron, Protein and Fibre - Holland & Barrett
  • Nutritional composition, health benefits and bio-active compounds of chickpea (Cicer arietinum L.) - Frontiers in Nutrition
  • Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review - British Journal of Nutrition
  • Unlocking the nutritional potential of chickpea: strategies for biofortification and enhanced multinutrient quality - Frontiers
  • Effectiveness of Chickpeas on Blood Sugar: A Systematic Review and Meta-Analysis of Randomized Controlled Trials - PubMed
  • Phytochemical Profile and Composition of Chickpea (Cicer arietinum L.): Varietal Differences and Effect of Germination under Elicited Conditions - MDPI Plants
  • Phytochemicals in Legumes: A Qualitative Reviewed Analysis - Faculty of Pharmacy and Food Sciences, University of Barcelona
  • Effect of Legumes as Part of a Low Glycemic Index Diet on Glycemic Control and Cardiovascular Risk Factors in Type 2 Diabetes Mellitus - American College of Cardiology
  • Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials - Canadian Medical Association Journal
  • Stability of saponins from chickpea, soy and faba beans in vegetarian, broccoli-based bars subjected to different cooking techniques - ScienceDirect
  • Saponins from Soy and Chickpea: Stability during Breadmaking and in Vitro Bioaccessibility - Journal of Agricultural and Food Chemistry
  • Saponins: A concise review on food related aspects, applications and health implications - Food Research International
  • The best and worst foods for high blood pressure - British Heart Foundation
  • High blood pressure (hypertension) and diet - British Dietetic Association
  • Iron - British Dietetic Association
  • Short-chain fatty acids: linking diet, the microbiome and immunity - Nature
  • Food Fact Sheet - Plant-based diet - The British Dietetic Association (BDA)
  • Diets supplemented with chickpea or its main oligosaccharide component raffinose modify faecal microbial composition in healthy adults - Brill
  • Health Benefits and Side Effects of Short-Chain Fatty Acids - MDPI Foods
  • Evaluation of Processing Conditions and Hydrocolloid Addition on Functional Properties of Aquafaba - MDPI Foods
  • Foaming and emulsifying properties of aquafaba powders as affected by saponin and amino acid content - LWT Food Science and Technology
  • Dietary Pulses, Satiety and Food Intake: A Systematic Review and Meta-analysis of Acute Feeding Trials - Wiley Online Library
  • Dietary pulses, satiety and food intake: a systematic review and meta-analysis of acute feeding trials - Europe PMC
  • Dietary protein quality evaluation in human nutrition - Food and Agriculture Organization (FAO)
  • Vitamin C - Office of Dietary Supplements
  • Influence of soaking and boiling on flavonoids and saponins of nine desi chickpea cultivars with potential antiproliferative effects - Tecnológico de Monterrey
  • The effect of popping, soaking, boiling and roasting processes on antinutritional factors in chickpeas and red kidney beans - Academic Oxford
  • Effect of Soaking and Cooking on the Saponin Content and Composition of Chickpeas (Cicer arietinum) and Lentils (Lens culinaris) - Journal of Agricultural and Food Chemistry
  • We Tested So Many Ways to Cook Dried Chickpeas - Food52

 Courgette 

References:

  • Nutrition Facts - Raw Courgette/Zucchini, per 100 g - My Food Data
  • 5 Health Benefits of Zucchini - Cleveland Clinic
  • Zucchini: Health Benefits, Nutrients, Preparation, and More - WebMD
  • 6 Health Benefits Of Zucchini, According To Experts - Forbes
  • 12 Health and Nutrition Benefits of Zucchini - Healthline Media

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 Cucumber 

References:

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 Quinoa 

References:

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 Radish 

References:

  • Nutrition Facts - Raw Radishes, per 100 g - My Food Data
  • Radish (Raphanus sativus) and Diabetes – MDPI Nutrients
  • Radish Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits - Signos
  • Do Radishes Detox the Liver? Exploring the Benefits of This Powerful Vegetable - CYMBIOTIKA
  • Improving Liver Health: The Power of Radish - Medicover Hospitals

Read More

  • Radishes: Big flavor in a small package - Mayo Clinic Health System
  • Hepatoprotective Effects of Radish (Raphanus sativus L.) on Acetaminophen-Induced Liver Damage via Inhibiting Oxidative Stress and Apoptosis - Nutrients
  • Health benefits of radish (Mooli) - Freedom from Diabetes
  • 10 Radish Health Benefits You Need to Know - Taste of Home
  • Radish: Health Benefits, Nutrition, and Uses - Consensus
  • Are Radishes Good for You? - Healthline Media
  • Radishes for eye health - Sight Research UK
  • Radish: Health Benefits, Nutrition and Medicinal Uses - WebMD
  • 8 Health Benefits of Radishes - Verywell Health
  • 4 Top Radish Health Benefits - Health
  • Radishes: The New Kale - Evergreen Garden Care
  • Top 5 health benefits of radishes – Nutrition - BBC Good Food
  • Radish for Health - Love Radish
  • Is Radish Good For Diabetes? - Apollo 247
  • Prebiotic and Anti-Adipogenic Effects of Radish Green Polysaccharide - Microorganisms
  • Daikon vs. Radish - Health Impact and Nutrition Comparison - Food Struct
  • Radish Sprouts Versus Broccoli Sprouts: A Comparison of Anti-Cancer Potential Based On Glucosinolate Breakdown Products - International Society for Horticultural Science
  • Glucoraphasatin: Chemistry, occurrence, and biological properties - Phytochemistry
  • Vitamin C - Office of Dietary Supplements
  • Potassium and your blood pressure – Blood Pressure UK
  • Dietary intake of anthocyanins and risk of cardiovascular disease: A systematic review and meta-analysis of prospective cohort studies - Europe PMC
  • Polyacylated Anthocyanins Derived from Red Radishes Protect Vascular Endothelial Cells Against Palmitic Acid-Induced Apoptosis via the p38 MAPK Pathway - Springer Nature
  • Increasing potassium intake to reduce blood pressure and risk of cardiovascular diseases in adults - World Health Organization
  • Potassium test - NHS UK
  • Induction of Apoptosis and Cytotoxicity by Raphasatin in Human Breast Adenocarcinoma MCF-7 Cells – MDPI Molecules
  • 4-Methylthio-3-butenyl isothiocyanate (MTBITC) induced apoptotic cell death and G2/M cell cycle arrest via ROS production in human esophageal epithelial cancer cells - J-STAGE
  • Myths and truths about vitamin C - Harvard Health
  • Sulforaphene, an isothiocyanate present in radish plants, inhibits proliferation of human breast cancer cells - PubMed
  • Sulforaphene suppresses growth of colon cancer-derived tumors via induction of glutathione depletion and microtubule depolymerization – Molecular Nutrition & Food Research
  • The natural compound sulforaphene, as a novel anticancer reagent, targeting PI3K-AKT signaling pathway in lung cancer - Oncotarget
  • An open label pilot study to evaluate the efficacy  of Spanish black radish on the induction of phase I and phase II enzymes in healthy male subjects - BMC Complementary and Alternative Medicine

 Red Cabbage 

References:

  • Nutrition Facts - Raw Red Cabbage, per 100 g - My Food Data
  • Health Benefits of Red Cabbage - WebMD
  • Top 5 health benefits of red cabbage - BBC Good Food
  • Physical character, total polyphenols, anthocyanin profile and antioxidant activity of red cabbage as affected by five processing methods - Food Research International
  • 8 Impressive Benefits of Purple Cabbage - Healthline Media

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 Red Grapes 

References:

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  • Grapes can lower your cholesterol, and that's just the start of their health benefits - UCLAHealth
  • Unraveling the Relationship between Grapes and Health - The Journal of Nutrition
  • Could a chemical found in red grapes prevent bowel cancer? - Cancer Research UK
  • The effect of whole grape products on blood pressure and vascular function: A systematic review and meta-analysis of randomized controlled trials - Nutrition, Metabolism and Cardiovascular Diseases
  • Are grapes good for weight loss? - Noom
  • Grape Extracts and Risk Factors for Cardiovascular Disease - US Cardiology Review
  • The Pharmacological Properties of Red Grape Polyphenol Resveratrol: Clinical Trials and Obstacles in Drug Development – MDPI Nutrients
  • Grape bioactive molecules, and the potential health benefits in reducing the risk of heart diseases - Food Chemistry: X
  • Effect of Grape Polyphenols on Blood Pressure: A Meta-Analysis of Randomized Controlled Trials - PLOS One
  • Grape Juice, But Not Orange Juice or Grapefruit Juice, Inhibits Human Platelet Aggregation - The American Journal of Clinical Nutrition
  • Standardized Grape (Vitis vinifera L.) Extract Improves Short- and Long-Term Cognitive Performances in Healthy Older Adults: A Randomized, Double-Blind, and Placebo-Controlled Trial – MDPI Foods
  • Resveratrol, in its natural combination in whole grape, for health promotion and disease management - Annals of the New York Academy of Sciences
  • Multiplicity of effects and health benefits of resveratrol - Medicina
  • Resveratrol: A Review of Clinical Use and Efficacy - Nutritional Medicine Institute
  • How Much Resveratrol In Grapes? | Tasty Benefits Unveiled - Well Wisp
  • The effects of grape and red wine polyphenols on gut microbiota – A systematic review - Food Research International
  • Select Flavonoids and Whole Juice From Purple Grapes Inhibit Platelet Function and Enhance Nitric Oxide Release - American Heart Association Journals
  • Grape Polyphenols Prevent Fructose-Induced Oxidative Stress and Insulin Resistance in First-Degree Relatives of Type 2 Diabetic Patients - Diabetes Journals
  • Grape pomace polyphenols improve insulin response to a standard meal in healthy individuals: A pilot study - Clinical Nutrition Journal
  • Effect of flavonoids from grape seed and cranberry extracts on the microbiological activity of Streptococcus mutans: a systematic review of in vitro studies - BioMed Central
  • Grape and Grape-Based Product Polyphenols: A Systematic Review of Health Properties, Bioavailability, and Gut Microbiota Interactions – MDPI Horticulturae
  • Effects of Anthocyanins on Vascular Health – MDPI Biomolecules
  • Anthocyanins in Cardiovascular Disease - Advances in Nutrition
  • Short-Term Grape Consumption Diminishes UV-Induced Skin Erythema – MDPI Antioxidants
  • Effect of Standardized Grape Powder Consumption on the Gut Microbiome of Healthy Subjects: A Pilot Study – MDPI Nutrients
  • Influence of grape consumption on the human microbiome - Nature
  • Grape Consumption Helps Counter UV Damage to Skin - Western New England University
  • Grapes are Great for Memory – Terry Talks Nutrition
  • Concord grape juice supplementation improves memory function in older adults with mild cognitive impairment - Cambridge University Press & Assessment
  • Concord grape juice supplementation and neurocognitive function in human aging - Europe PMC
  • Comparison of the antioxidant effects of Concord grape juice flavonoids and -tocopherol on markers of oxidative stress in healthy adults - The American Journal of Clinical Nutrition

 Red Onion 

References:

  • Nutrition Facts - Raw Red Onion, per 100 g - My Food Data
  • USDA Database for the Flavonoid Content of Selected Foods - ARS
  • Onions 101: Nutrition Facts and Health Effects - Healthline Media
  • Onion Benefits: Nutrients, Antioxidants, and More - Healthline Media
  • Onions: Health Benefits and Nutrition - WebMD

Read More

  • Why are onions good for you? - Medical News Today
  • Antioxidants of 15 onions with white, yellow, and red colors and their relationship with pungency, anthocyanin, and quercetin - LWT - Food Science and Technology
  • Onions - a global benefit to health - PubMed
  • The Onion Report - Australian Onions
  • Health and Nutrition overview 2019 - Horticulture Innovation Australia Limited
  • What Are The Health Benefits Of Onions? - Dale Pinnock
  • Red onions Nutrition Facts - CheckYourFood
  • Onions: a source of unique dietary flavonoids - PubMed
  • Comparative Metabolomics Profiling of Polyphenols, Nutrients and Antioxidant Activities of Two Red Onion (Allium cepa L.) Cultivars - MDPI Plants
  • Raw red onion intake and insulin resistance markers in overweight or obese patients with polycystic ovary syndrome: a randomized controlled-clinical trial - Progress in Nutrition
  • Onion nutritional and nutraceutical composition and therapeutic potential of its phytochemicals assessed through preclinical and clinical studies - Journal of Functional Foods
  • Onion anthocyanins: Extraction, stability, bioavailability, dietary effect, and health implications - Frontiers
  • Effects of a quercetin-rich onion skin extract on 24 h ambulatory blood pressure and endothelial function in overweight-to-obese patients with (pre)hypertension: a randomised double-blinded placebo-controlled cross-over trial - Cambridge University Press & Assessment
  • Quantification of quercetin from red onion (Allium cepa L.) powder via high-performance liquid chromatography-ultraviolet (HPLC-UV) and its effect on hyperuricemia in male healthy Wistar albino rats – Food Science & Nutrition
  • Scientists name top five foods rich in prebiotics - American Society for Nutrition
  • Fructan content in most commonly consumed Slovenian foods and estimation of daily fructan consumption - Frontiers
  • Separation and characterization of simple and malonylated anthocyanins in red onions, Allium cepa L. - Food Research International
  • A comprehensive review on bioactive compounds, health benefits, and potential food applications of onion (Allium cepa L.) skin waste - Trends in Food Science & Technology
  • Onion supplementation and health metabolic parameters: A systematic review and meta-analysis of randomized controlled trials - PubMed
  • The effects of Allium cepa L. (onion) and its active constituents on metabolic syndrome: A review - Iranian Journal of Basic Medical Sciences
  • Antiobesity effects of onion (Allium cepa) in subjects with obesity: Systematic review and meta-analysis – Food Science & Nutrition

 Tomato 

References:

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 pumpkin seeds 

References:

  • Nutrition Facts - Raw Pumpkin Seeds, per 100 g - My Food Data

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 sunflower seeds 

References:

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 Himalayan Pink salt 

References:

  • Nutrition Facts - Himalayan Pink Salt, per 100 g - My Food Data
  • Is Pink Himalayan Salt Better Than Regular Salt? – Healthline Media
  • Himalayan Salt: Is It Good for You? - WebMD
  • Health Benefits of Sole Water - WebMD
  • What Is Sole Water? And Why Are People Drinking It? - Cleveland Clinic

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 Extra Virgin olive oil (EVOO) 

References:

  • Nutrition Facts - Extra Virgin Olive Oil, per 100 g - My Food Data
  • Is olive oil good for you? A systematic review and meta-analysis on anti-inflammatory benefits from regular dietary intake - Nutrition
  • Virgin olive oil as a fundamental nutritional component and skin protector - Clinics in Dermatology
  • Extra Virgin Olive Oil: Benefits, Vs. Other Oil, and More - Healthline Media
  • Nutrient Facts of Extra Virgin Olive Oil - Spanish-oil Blog

Read More

  • Is Extra Virgin Olive Oil the Critical Ingredient Driving the Health Benefits of a Mediterranean Diet? A Narrative Review - MDPI Nutrients
  • Is extra-virgin olive oil extra healthy? - Harvard Health
  • 11 Proven Benefits of Olive Oil - Healthline Media
  • Health Outcomes Associated with Olive Oil Intake: An Umbrella Review of Meta-Analyses - MDPI Foods
  • Network Meta-Analysis of Metabolic Effects of Olive-Oil in Humans Shows the Importance of Olive Oil Consumption With Moderate Polyphenol Levels as Part of the Mediterranean Diet - Frontiers in Nutrition
  • Effect of Extra Virgin Olive Oil on Anthropometric Indices, Inflammatory and Cardiometabolic Markers: a Systematic Review and Meta-Analysis of Randomized Clinical Trials - The Journal of Nutrition
  • Virgin Olive Oil Ranks First in a New Nutritional Quality Score Due to Its Compositional Profile - MDPI Nutrients
  • NMR spectroscopy-derived index for the nutritional assessment of extra virgin olive oils based on fatty acids profiling - Food Chemistry
  • Ibuprofen-like activity in extra-virgin olive oil - Nature
  • Phenolic compounds and squalene in olive oils: the concentration and antioxidant potential of total phenols, simple phenols, secoiridoids, lignansand squalene - Food and Chemical Toxicology
  • The Extra Virgin Olive Oil Polyphenol Oleocanthal Exerts Antifibrotic Effects in the Liver - Frontiers
  • Oleocanthal: Behind the Health Benefits of Olive Oil's Famous Phenol - Olive Oil Times
  • New drugs from ancient natural foods. Oleocanthal, the natural occurring spicy compound of olive oil: a brief history - Drug Discovery Today
  • Oleocanthal, an Antioxidant Phenolic Compound in Extra Virgin Olive Oil (EVOO): A Comprehensive Systematic Review of Its Potential in Inflammation and Cancer - MDPI Antioxidants
  • Rich oleocanthal and oleacein extra virgin olive oil and inflammatory and antioxidant status in people with obesity and prediabetes. The APRIL study: A randomised, controlled crossover study - Clinical Nutrition
  • The Effect of Polyphenols in Olive Oil on Heart Disease Risk Factors - Annals of Internal Medicine
  • Exploring the Health Benefits of Polyphenols in Extra Virgin Olive Oil - The Governor
  • Is olive oil good for you? - British Heart Foundation
  • Olive oil polyphenols enhance the expression of cholesterol efflux related genes in vivo in humans. A randomized controlled trial - The Journal of Nutritional Biochemistry
  • The Extra-Virgin Olive Oil Polyphenols Oleocanthal and Oleacein Counteract Inflammation-Related Gene and miRNA Expression in Adipocytes by Attenuating NF-κB Activation - MDPI Nutrients
  • Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts - New England Journal of Medicine
  • How to eat less saturated fat - NHS UK
  • Commission Regulation (EU) No 432/2012 of 16 May 2012 establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children’s development and health Text with EEA relevance - EUR-Lex
  • Scientific Opinion on the substantiation of health claims related to polyphenols in olive and protection of LDL particles from oxidative damage (ID 1333, 1638, 1639, 1696, 2865), maintenance of normal blood HDL-cholesterol concentrations (ID 1639), maintenance of normal blood pressure (ID 3781), “anti-inflammatory properties” (ID 1882), “contributes to the upper respiratory tract health” (ID 3468), “can help to maintain a normal function of gastrointestinal tract” (3779), and “contributes to body defences against external agents” (ID 3467) pursuant to Article 13(1) of Regulation (EC) No 1924/20061 - European Food Safety Authority (EFSA) Journal
  • Modeling the dose effects of soybean oil in salad dressing on carotenoid and fat-soluble vitamin bioavailability in salad vegetables - American Journal of Clinical Nutrition
  • Vitamin K - Office of Dietary Supplements
  • Vitamin A and Carotenoids - Office of Dietary Supplements

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