Veggie Rx Tips

Vegetables

Apricots: Blenheim

A good source of iron, phosphorus, vitamin K, calcium, magnesium, copper, and zinc. Apricots are especially high in vitamin C which strengthens the immune system, vitamin A which maintains healthy organ functioning, and vitamin E which protects the cells against damage. The fruits are also a source of fiber to regulate the digestive tract and potassium to help balance body fluid levels.

Artichokes

Helps maintain digestive health by boosting gut friendly bacteria and alleviating symptoms of indigestion.

Arugula

High in beta-carotene, vitamin C, folate, vitamin K, and magnesium. Two cups of raw arugula will provide 20% of the body’s daily vitamin A needs, 50% of vitamin K needs, and 8% each of vitamin C, folate, and calcium.

Beans

Contains excellent levels of vitamin A and a rich source of dietary fiber. A good source of iron, copper and protein. Also an excellent source of fiber and folate, both of which help control blood pressure.

Bean: Blue Lake

Excellent source of magnesium, which takes part in a number of responses which are crucial for good bone health.

Bean: Yard Long

High in vitamin A, vitamin C and folate and offer some potassium, iron, zinc, thiamin, magnesium, calcium and protein.

Beet: Chioggia

Contains antioxidants in the root, as well as in its top-greens, that offer protection against heart disease and stroke, lowers cholesterol levels, and has anti-aging effects. Helps lower blood pressure and fights inflammation.

Beet: Golden

Can lower blood pressure, fight inflammation and boost stamina and energy levels. Helps cleanse the kidneys, very heart healthy, lowers cholesterol, and packed with antioxidants, vitamins and minerals.

Beet: Red

A good source of vitamin C, iron and magnesium. A good source of fiber which is beneficial for digestive health. Helps lower blood pressure and fights inflammation.

Bok Choy

Contains rare cancer-fighting nitrogen compounds called indoles, as well as folic acid, iron, beta-carotene, and potassium. Potassium keeps your muscles and nerves healthy while lowering your blood pressure.

Bok Choy: Mei Qing

Contains the red blood cell promoting nutrients of iron, folate, zinc and vitamin B6. It also has vitamin C, which aids with iron absorption and strengthens immunity.

Broccoli

Eat raw to preserve the exceptionally high amount of vitamin C, a powerful natural antioxidant that helps fight against flu-causing viruses.

Broccoli Rabe

Loaded with vitamins A, C, and K, and minerals like calcium, folate, and iron, just to name a few. Broccoli rabe is also filled with water and fiber, which aids in digestion and can also keep you feeling fuller for longer.

Brussels Sprouts

High in fiber, which can promote regularity, support digestive health and reduce the risk of heart disease and diabetes.

Cabbage: Bilko Green Napa

High in vitamin K, potassium, calcium, and antioxidants. Uncooked cabbage promotes intestinal health with an important amino acid as well as adds roughage to your diet.

Cabbage: Green

Contains antioxidants that reduce inflammation and protect against heart disease, certain cancers and vision loss.

Cabbage: Red

A very good source of vitamin K, 1 serving provides about 60% of your daily needs.

Cabbage: Red Dragon Red Napa

Excellent source of vitamins C and K, as well as, zinc and calcium. Helps keep bones and muscles strong.

Carrot: Fresh Bolero

Carrots really can improve your eyesight. They are rich in vitamin A and contain over 400% of vitamin A of the recommended daily allowance.

Carrot: Imperator

High in beta-carotene, which improves eyesight and is important for growth, development and immune function.

Celery

A very good source of potassium, which is an important component of cell and body fluids that helps regulate heart rate and blood pressure. The fiber in celery can benefit the digestive and cardiovascular systems.

Chard: Rainbow

Contains polyphenol, betalain and carotenoid antioxidants which are powerful at fighting free radical damage, inflammation, and disease development. Packed with disease-fighting antioxidants, which help protect our cells from developing certain types of cancers. Also helps lower blood pressure and cholesterol.

Citrus Fruits

During cold and flu season, citrus fruits provide high doses of vitamin C, antioxidants and synephrine, a natural decongestant that wards away colds, flu and viruses while strengthening the immune system.

Collard Greens

A true superfood!  Collard greens are loaded with calcium, vitamin K and choline, essential for bone and blood health. They have anti-inflammatory and detoxifying properties and can help protect the liver, regulate sleep and improve muscle movement.

Corn: Bi-Color

Contains 2-3 grams of protein per ear. Compared to most vegetables, corn is pretty high in protein. That’s because corn is technically not a vegetable at all, but rather a whole grain. The richer the color the more antioxidants!

Corn: Sweet

Although sweet corn is high in sugar, it does not cause an unhealthy spike in blood sugar and is actually a low to medium glycemic index food. Provides good amounts of fiber, B-vitamins, protein and trace minerals such as manganese, phosphorus, magnesium.

Cucumber: Diva

Contains valuable antioxidants and has anti-inflammatory and anti-cancer benefits.

Cucumber: Painted Serpent

A good source of vitamins C, A, and K, and potassium. Rehydrates the body and replenishes daily vitamins. They are 95% water, keeping the body hydrated while helping the body eliminate toxins.

Eggplant: Asian

An excellent source of dietary fiber, which can help protect against type 2 diabetes and keeps the digestive system regular.

Eggplant: Black Beauty

Contains phytonutrients that are helpful in preventing heart attack or stroke.

Eggplant: Italian

Plays a role in fighting cholesterol levels, relaxing the blood vessels and helping the heart pump more efficiently.

Eggplant: Listada

An excellent source of dietary fiber, which can help protect against type 2 diabetes and keeps the digestive system regular.

Eggplant: Nadia Purple Globe

Contains phytonutrients that are helpful in preventing heart attack or stroke.

Eggplant: Prosperosa

Many of the nutritional benefits gained from consuming eggplants are obtained from the skin. Eggplant skin is full of fiber, potassium, magnesium and antioxidants.

Eggplant: Rosa Bianca

Plays a role in fighting cholesterol levels, relaxing the blood vessels and helping the heart pump more efficiently.

Eggplant: Violetta di Firenze

The fiber, potassium, vitamin C, vitamin B-6, and antioxidants in eggplants all support heart health. Mild, creamy taste that is always delicious and never bitter.

Escarole: Natacha

Often confused with lettuce but is actually part of the chicory family. Flavor offers a pleasant bitterness. Promotes eye, bone and heart health while reducing inflammation.

Fava Greens

Fava greens are a good source of folate, manganese, copper and phosphorus. Copper helps strengthen the immune system, improves the quality of the blood and keeps bones balanced and healthy. Both phosphorus and manganese are essential for healthy bones and teeth

Fennel

A very good source of potassium, a mineral that helps lower high blood pressure, another risk factor for stroke and heart attack.

Frisée: Benefine

“A bitter leafy green that is a member of the chicory family. Rich in vitamin A and beta-carotene, which both have antioxidant properties. These vitamins are necessary for healthy mucous membranes, skin, and eyesight. They also protect against lung and oral cancers.

Garlic

A heart healthy food that also helps reduce inflammation, boosts the immune system and is loaded with cancer fighting antioxidants.

Garlic: Chesnok Red Hardneck

High in potassium, calcium and vitamin C.

Green Bean

Contains the mineral silicon. This mineral—while less well known than minerals like calcium and magnesium—is very important for bone health and for healthy formation of connective tissue.

Kale: Curly

Winterbor or curly kale is rich in antioxidants and packed with vitamins A, E, K, and B, especially folate. It has a fair amount of protein and iron and has more vitamin C than other leafy greens. It may help prevent inflammation and build healthy bones, protect the eyes and skin, prevent cancer and decrease risk of heart disease.

Kale: Dino

One of the world’s best sources of vitamin C. A cup of raw kale contains even more vitamin C than a whole orange.

Kale: Lacinato

Sweeter and less bitter than other types of kale. A true super food rich in carotenoids and flavonoids, which are two powerful antioxidants that protect our cells from free radicals and fight against the formation of cancerous cells.

Kale: Siberian

Among one of the most nutrient dense foods on the planet containing high levels of vitamins, minerals, and brain-boosting phytonutrients. Contains Glucosinolates which have been shown to aid in liver detoxification.

Leek: King Richard

Reduces inflammation, cholesterol, blood pressure, and the formation of blood clots. Rich in antioxidants and sulfur compounds, which help to protect your body from disease.

Leek: Juane du Poitou

Rich in antioxidants and sulfur compounds, which help to protect your body from disease. .

Lettuce: Green Butter

Loaded with vitamins and nutrients. An excellent source of vitamin A, vitamin C, vitamin K, calcium, and iron, which help fortify bones and fight off inflammatory diseases.

Lettuce: Green Gem

Contains high amounts of vitamin K, which is essential for blood clotting and plays a key role in bone health.

Lettuce: Mikola

Plays a vital role in the improvement of body metabolism. It possesses magnesium, iron and potassium which promotes metabolism of the body. Moreover, it is a great source of B-complex that also enhances the metabolism system.

Lettuce: Red Butterhead

Contains both copper and iron, which helps your body produce red blood cells. It also contains potassium, which helps regulate your blood pressure and controls your heart rate reducing the risk of heart attack or stroke.

Lettuce: Red Gem

Packed with vitamins A, C, K, and folate, as well as minerals phosphorus, potassium, calcium, and Magnesiuma. A cross between romaine and butter lettuce.

Lettuce: Newham Green

A good source of vitamin K, which helps strengthen bones. Buttery-textured, blanched hearts have a sweet juicy flavor

Lettuce: Romaine

The high levels of potassium helps maintain cardiovascular health, while the antioxidant vitamins A and C helps prevent cholesterol buildup.

Lettuce: Rosaine Red Gem

Rich in antioxidants, vitamins A and C, helps improve digestion, and relieves inflammation.

Lettuce: Ruby Sky, Red

Contains vitamins A, C, and K, calcium, iron, and Anthocyanins which contain health-boosting antioxidants that have anti-inflammatory properties.

Microgreens: Arugula

High in vitamin K which keeps bones strong and healthy. Its high level of antioxidants also helps reduce stomach acidity and protects against ulcers.

Microgreens: Bulls Blood Beets

Contains more iron than spinach does and offers more nutritional value per calorie than full-grown beets do. Also high in vitamin K which can help prevent osteoporosis and helps with blood clotting. Tastes like a sweet mixture of beet root and spinach while adding bright color to your plate.

Microgreens: Cilantro

Contains very high levels of the carotenoids lutein/ zeaxanthin, violaxanthin and beta carotene, which are fat soluble antioxidants important for eye and skin health, organ function, and protecting cellular structures from damage.

Microgreens: Herb Mix

Herb mircogreens are high in zeaxanthin and lutein which are necessary for proper eye health and maintaining good eyesight.

Microgreens: Intensity Mix

The nutrient content in mircro greens is concentrated, which means that they often contain higher vitamin, mineral and antioxidant levels than the same quantity of mature greens.

Microgreens: Rainbow Mix

Contains high levels of antioxidants, high in fiber, and can help detoxify your liver and blood.

Mizuna

Improves the strength of your immune system and reduces the risk of the onset of infections or respiratory conditions. Also, improves blood flow and ensures the healthy formation of blood clots to promote healing. Helps improve the strength and health of your bones.

Mizuna: Red

Reduces inflammation, cholesterol, blood pressure, and the formation of blood clots. Rich in antioxidants and sulfur compounds, which help to protect your body from disease.

Mushroom: Dragon’s Delight Mix

The fiber, potassium and vitamin C content in mushrooms all contribute to cardiovascular health. Consuming mushrooms, which are high in potassium and low in sodium helps to lower blood pressure and decrease the risk of high blood pressure and cardiovascular diseases.

Mushroom: Shiitake

Natural ability to discourage inflammation, tumors, “bad” bacteria, harmful viruses, and, ironically, fungus.

Onion: Cortland

Contains antioxidants and compounds that fight inflammation, decrease triglycerides and reduce cholesterol levels, all of which may lower heart disease risk.

Onion: Rose de Roscoff, Pink

High content in vitamin C.

Onion: Spring

Spring onions are a great source of vitamins A, B6 and C, calcium and fiber. They contain antioxidants and compounds that fight inflammation and reduce cholesterol levels which helps lower the risk of heart disease.

Onion: Walking

Good for lowering blood sugar, clearing congestion due to colds, and improving blood pressure.

Onion: Walla Walla, Sweet

The antioxidants found in onions provide a backup defense to keep your immune system working properly.

Onion: Yellow or Red

Rich source of chromium, a trace mineral that helps tissue cells respond appropriately to insulin levels in the blood. It thus helps facilitate insulin action and control sugar levels in diabetes.

Parsley: Italian

Parsley is an excellent source of Vitamin K, a nutrient that supports bone and heart health. It also contains flavinoids and essential oils and that give the herb its unique aroma as well as antifungal, antioxidant, anti-inflammatory and antiseptic properties. Parsley can also be used as a digestive aid and palate cleanser.

Pea: Black-Eyed

Rich in fiber and protein, which make them an excellent energy source. Contains antioxidants which help the body fight disease. The high fiber content in black eyed peas also helps the body absorb the antioxidants and other helpful nutrients.

Pepper: Frying Mix

Rich in vitamins C, B6 and A, carotenoids and flavonoids. Vitamin C is an antioxidant that can help boost the immune system and build collagen within the body.

Pepper: Jalapeño

A rich source of vitamin C. Regular consumption of foods containing vitamin C helps the body develop resistance against infectious agents and harmful, pro-inflammatory free-radicals that can cause serious health conditions. Also, contains capsaicin which can boost metabolism up to 5%.

Pepper: Jimmy Nardello

These Italian frying peppers are rich in vitamins C, B6 and A, antioxidants, carotenoids and flavonoids. Vitamin C is an antioxidant that can help boost the immune system and build collagen within the body.

Pepper: Padron

An excellent source of vitamins C, B6, and K and are a good source of dietary fiber, which can help improve digestion. The peppers also contain some potassium, copper, magnesium, and niacin. 1 out of every 10 can get pretty spicy but in general a delicious Spanish frying pepper.

Pepper: Poblano

Rich in vitamin C and vitamin A. Vitamin C is a powerful antioxidant that helps maintain healthy bones and teeth and the formation of collagen. Vitamin A is also a very important antioxidant and helps to protect both vision and bone health.

Pepper: Shishito

High in vitamin K, vitamin B6, and vitamin C. One out of every ten peppers can be spicy.

Pepper: Sweet

Excellent source of vitamins A and C, potassium, folic acid, fiber and antioxidants. Antioxidants are free radical scavengers that help to keep the body in tip-top shape.

Potato: Island Sunshine

High in potassium, vitamins B6 and C, iron, and fiber.

Potato: Purple Majesty

Deep purple skins and delicious buttery flesh are high in anthocyanins, an important antioxidant. Like all potatoes, they also contain vitamins C and B6 which protect against cell damage and promote a healthy heart. Purple potatoes have been found to improve blood pressure.

Potato: Red

A good source of antioxidants, which may reduce the risk of chronic diseases like heart disease, diabetes and certain cancers. It’s important to note the skin of the potatoes contains a great amount of the vitamins and minerals. Peeling potatoes can significantly reduce their nutritional content.

Potato: Red Thumb

Contains iron, which contributes to your immune system, cell division, red blood cell formation, the reduction of tiredness and fatigue and your ability to process information.

Potato: Rose Gold

A good source of many vitamins and minerals, such as iron, fiber, potassium and vitamins B6 and C.

Potato: Yellow

Contains resistant starch, which helps reduce insulin resistance and improve blood sugar control. Resistant starch also helps improve digestive health by providing beneficial gut bacteria a source of nutrition.

Pumpkin: Carving

Very high in beta-carotene. Beta-carotene is an antioxidant which converts into vitamin A, which is important to maintain a healthy body. The seeds are high in protein, iron, and the B vitamins.

Radicchio: Bel Fiore

High in antioxidants called Anthocyanins which may benefit your heart and digestive system. This vegetable may also fight infections and support healthy bones and blood sugar.

Radicchio: Fenice Castelfranco

Helps fight infections and support healthy bones and blood sugar. Pleasant, mildly bitter flavor.

Radicchio: Rosalba

Excellent source of vitamin K, which promotes bone health and is also a good source of vitamin E, a strong antioxidant. Generally has a sweet, floral, and slightly bitter taste and is known for being less bitter than other radicchio varieties.

Radish: French Breakfast

Contains enzymes, which have antifungal properties and are known to promote digestive health.

Radish: Purple Daikon

Has antibacterial, anti-inflammatory, antiviral and diuretic properties. It also contains digestive enzymes that help the body process proteins, fats and carbohydrates.

Radish: Red

A natural cleansing agent for the digestive system, helping to break down and eliminate stagnant food and toxins built up over time.

Radish: Red Round

Good source of vitamin C and folate. Protects cells and mental health, supports immunity, reduces fatigue, and contributes to healthy skin, blood vessels, bones and organs.

Radish: Watermelon

Both the root and the greens, provide an excellent source of vitamin C, particularly when eaten raw. Aids the body in the lowering of cholesterol, blood pressure and chances of getting certain cancers.

Radish: White Daikon

Helps strengthen the immune system and cleanse the blood. Very crunchy and juicy.

Rutabaga

A single serving contains more than half of the required daily allotment of vitamin C. Not only does vitamin C stimulate the immune system, it is necessary in the production of collagen, which contributes to the development and healing of skin tissue, muscles, and blood vessels.

Rosemary

A good source of iron, calcium and vitamins A, C, and B6. Contains a rich source of antioxidants and anti-inflammatory compounds which are thought to help boost the immune system and improve blood circulation. The aroma of rosemary has been linked to improving mood, clearing the mind and relieving stress.

Salad Mix

Great sources of vitamin C and folate.

Scallion

Good source of riboflavin, which is essential to energy production and metabolism.

Shallot: French Grey

Improves heart health, detoxification and circulation, maintains healthy bones, and helps control blood sugar levels.

Shallot: Matador

The Organosulfur compounds in shallots have antibacterial, antifungal, and antiviral properties which can help alleviate cold, fever, and flu symptoms.

Spinach

Contains an oxalic acid which inhibits the absorption of the iron and calcium, however, cooking breaks down the oxalic acid content. If eating raw, add foods with high vitamin C content to help absorb iron and calcium.

Spinach: Bloomsdale

Rich in lutein, a nutrient that helps lower cholesterol and aids in eye health. For best nutritional value, eat raw or slightly cooked with a splash of citrus juice.

Summer Squash: Costata Romanesco

An important source of many nutrients, including vitamin C, magnesium, and other antioxidant compounds.

Summer Squash: Yellow Crookneck

A rich source of vitamin A, magnesium, fiber, folate, riboflavin, phosphorus, potassium and vitamin B6.

Summer Squash: Zephyr

High in vitamin C and potassium.

Sweet Potatoes: Garnet

Incredibly rich in beta-carotene, which supports health vision. Rich in antioxidants that protect your body from free radicals. Free radicals are unstable molecules that can damage DNA and trigger inflammation.

Tomatillo: Purple de Milpa

Known for having good amounts of beta-carotene, which is good for your vision, and a good source of niacin, which helps to improve energy levels throughout the day.

Turnip: Hakurei Salad

Contains anti-inflammatory properties, which are considered key in preventing heart attacks and heart disease.

Turnip: Tokyo

Have great anti-inflammatory properties, which are considered key in preventing heart attacks and heart disease.

Winter Squash: Acorn

Especially high in vitamin C, which promotes immune system health by supporting immune cell function and protecting against potentially harmful microbes.

Winter Squash: Black Futsu

An excellent source of vitamins A and C, which are antioxidants that can help repair the skin, improve vision, and boost the immune system. Also contains some fiber, calcium, beta-carotene, and iron.

Winter Squash: Burgess Buttercup Green Kabocha

An excellent source of beta-carotene, which is great for immunity, healthy skin, hair, and eyes.

Winter Squash: Butternut

Great source of vitamin A, which is a powerful antioxidant that is required by the body for maintaining the integrity of our skin and mucosa. It is also an essential vitamin for optimum eye-sight.

Winter Squash: Delicata

Contains a good bit of iron. Iron is needed to help with healthy cell production in our bodies and aids with the formation of proteins that are able to provide oxygen to the body, muscles and bloodstream.

Winter Squash: Honey Nut

Besides being more flavorful than traditional butternut squash, the mini Honey Nut squash contains more nutrients. It is estimated that one serving has twice the beta-carotene of an equal amount of butternut squash. It is also a good source of vitamin A.

Winter Squash: Red Kabocha

Excellent source of beta-carotene which is converted to vitamin A in the body. Vitamin A is important for healthy white blood cells, good immunity, and for vibrant eyes, skin and hair. A single serving of kabocha squash provides 70% of the day’s recommended requirement!

Winter Squash: Red Kuri

When cooked, the golden flesh has a smooth texture with a sweet rich flavor, reminiscent of chestnuts. An excellent source of B vitamins, which are involved in red blood cell production and metabolism, as well as the electrolytes, magnesium and potassium, which are critical for muscle function and blood pressure regulation.

Winter Squash: Spaghetti

Supports strong bones, helps control blood sugar, protects eyes and enhances memory. It has a mild, slightly sweet flavor that’s perfect with olive oil and tomato-based sauces. When cooked, the fibrous flesh gets stringy, resembling strands of spaghetti.

Winter Squash: Sugar Pie

Helps regulate heart health, reduces the risk of cancer and protects against age-related eye problems.

Winter Squash: Sweet Dumpling

Exceptionally high in vitamins A and C and it contains small amounts of iron and calcium.

Winter Squash: Tetsukabuto

Great source of carotenoids and antioxidants, high in vitamin A, vitamin C and a good source of fiber.

Winter Squash: Zucca Mantovana

High content of potassium, which helps maintain strong and healthy bones.

Winter Squash: Delicata, Candystick

Contains calcium that can help strengthen teeth and bones. Has a rich date-like flavor with thick flesh and small seed cavity.

Zucchini

The vitamin C in zucchini is responsible for the production of collagen, the main protein in your skin.

Fruit

Apple: Akane

Loaded with fiber, vitamin C and polyphenols, which helps lower cholesterol levels and the risk of diabetes and heart disease. To get the most out of eating an apple leave the skin on, almost half of the vitamin C and fiber content is just under the skin.

Apple: Crimson Gold

Contains boron which builds bones and increases mental vitality. A smaller size apple as it is a cross between a crab apple and a domestic apple.

Apple: Fuji

Reduces the chance of Type 2 diabetes due to the availability of high fiber that lowers glucose levels.

Apple: Golden Delicious

Due to the presence of flavonoids, apples help fight cancer, especially lung cancer.

Apple: Granny Smith

Eating 1 apple covers roughly 12% of the daily recommended fiber intake for women and 8% for men. Eating fiber-rich foods helps manage cholesterol levels, supports healthy digestive health, fighting constipation and other digestive problems, like diverticulitis.

Apple: Liberty

Loaded with fiber, vitamin C and polyphenols, which helps lower cholesterol levels and the risk of diabetes and heart disease. To get the most out of eating an apple leave the skin on, almost half of an apple’s vitamin C and fiber content is just under the skin.

Apple: Pink Lady

Reduces the risk of stroke, lowers cholesterol levels and improves heart health. Has a crunchy texture and a tart taste with a sweet finish.

Apricots: Blenheim

Enriched with numerous health promoting phytochemicals that helps prevent heart disease, reduce LDL “bad cholesterol” levels, and offers protection against cancers.

Asian Pear: 20th Century

High in vitamins C and K, and a good source of dietary fiber. Contains the micronutrients lutein and zeaxanthin that are linked to good eye health and the prevention of macular degeneration.

Asian Pear: New Century

High in vitamin K, copper and fiber which are important for blood, bone and cardiovascular health.

Asian Pear: Okusankichi

High in vitamin K, copper and fiber which are important for blood, bone and cardiovascular health.

Asian Pear: Olympic

Contains flavonoids, known to reduce the risk of cardiovascular disease.

Asian Pear: Shinko

Contains flavonoids, known to reduce the risk of cardiovascular disease. Golden-bronze, medium-large round fruits with sweet, richly flavored flesh and crisp texture.

Asian Pear: Yoi

Rich in fiber, which helps prevent digestive ailments such as colon cancer, diverticulitis and inflammatory bowel disease. The soluble fiber also slows the digestion process and stabilizes the level of blood sugar. It enhances the sensitivity of insulin and controls the spikes of blood sugar as well as conditions such as diabetes.

Blackberry

Contains high amounts of phenolic flavonoid phytochemical, which protects against cancer, aging, inflammation, and neurological diseases.

Fig: Adriatic

Contains high amounts of Vitamin B6, which plays an important role in brain health.

Fig: Black Mission

Particularly rich in copper and vitamin B6. Copper is a vital mineral that is involved in metabolism, energy production and the formation of blood cells, connective tissues, and neurotransmitters. Vitamin B6 plays an important role in brain health.

Fig: Celestial

Promotes healthy digestion, decreases the risk of heart disease, and helps manage blood sugar levels. Celestial figs are smaller, sweeter figs perfect for canning or preserves.

Fig: Kadota

Contains high amounts of Vitamin B6 which plays an important role in brain health.

Grapefruit: Oro Blanco

Great source of antioxidants, which helps keep your immune system in tip top shape and reduces inflammation. Even grapefruit peels are high in antioxidants, so don’t just enjoy the refreshing, vibrant meat and juice of the fruit; use the peels as zest in various sweet and savory dishes.

Grape: Black Beauty

Large, crisp and bursting with sweet flavor. The fiber and potassium in grapes support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.

Grape: Black Seedless

The fiber and potassium in grapes support good heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.

Jujube

Jujube has been used in ancient Chinese medicine for over 4,000 years to help calm the mind, reduce stress and anxiety, and relax the body. The flavonoids and saponins in jujube fruit both have calming properties. But besides calming you down, jujube fruits are super high in vitamin C.

Lemon: Eureka

Very high in vitamin C, which protects against various diseases and contributes to a strong immune system. Along with the antioxidant benefits of vitamin C, also contains phytochemical flavonoids giving it a greater antioxidant boost.

Lemon: Meyer

Lemons get their flavor and an antioxidant boost from thymol and limonene, flavonoids that protect the immune system.

Mandarin: Owari Satsuma

Just in time for cold and flu season, these little citrus fruits provide high doses of vitamin C and Synephrine, a natural decongestant that wards away colds, flu and viruses while strengthening the immune system.

Melon: Canary

A ½ cup serving meets 50% of the daily value for vitamin A. You need adequate intake of vitamin A for eye health.

Melon: Cantaloupe

Contains a wide variety of antioxidant and anti-inflammatory phytonutrients. 1 cup provides over 100% of your daily intake for vitamin A and 50% of your vitamin C intake needs.

Melon: Charentais

1 cup serving provides over 100% of your vitamin A and vitamin C daily needs! Also a good source of beta-carotene, folic acid, potassium and fiber.

Melon: Goddess

Helps reduce blood pressure due to its high potassium and low sodium content.

Melon: Honeyloupe

An excellent source of vitamin A, which works as an antioxidant to help protect organ functioning and improve skin clarity.

Melon: Orange Honeydew

Contains a notably high concentration of beta carotene, making it one of the most vitamin C dense of honeydew melon varieties. Beta carotene helps slow cognitive decline.

Melon: Piel De Sapo

High in vitamin C and potassium.

Melon: Sharlyn

Contains high amounts of vitamin A and vitamin C and trace amounts of copper, iron and calcium.

Nectarine: Arctic Jay

A good source of vitamin A, vitamin C, potassium and fiber. These nutrients help improve metabolism, digestion, and heart health.

Nectarine: Fantasia

Contains powerful antioxidants such as vitamin A and vitamin E. These compounds help act as protective scavengers against oxygen-derived free radicals that play a role in aging and various disease processes.

Nectarine: Flavortop

A good source of vitamin A, vitamin C, potassium and fiber. These nutrients help improve metabolism, digestion, and heart health.

Nectarine: Independence

Rich in fiber, a good source of vitamin A, vitamin C, and potassium. These nutrients aid in improved metabolism, digestion, and heart health.

Orange: Navel

Loaded with vitamin C, fiber and potassium. Protects against heart disease, cancer and diabetes while helping to improve memory, blood pressure, immune system and overall health.

Peach: Donut

The fiber, potassium, vitamin C and choline content in peaches all support heart health.

Peach: Elegant Lady

A large peach provides around 333 mg, almost 10% of the potassium you need in a day. Potassium is an integral component of cell and body fluids, which helps counter pressing effects of sodium on heart and blood pressure.

Peach: J.H. Hale

Polyphenols found in peaches may offer protection against cancer by reducing the formation, growth and spread of cancerous cells.

Peach: July Flame

A large peach provides around 333 mg of potassium. Potassium can help you maintain healthy blood pressure as well as prevent kidney stones and bone loss.

Peach: O’Henry

High in fiber, vitamins, minerals and antioxidants, which can help protect your body from aging and disease. The fresher and riper the fruit, the more antioxidants it contains.

Peach: Redhaven

Contains high amounts of potassium and fiber, which reduce heartburn, inflammation, and kidney-related diseases while lessening the risk of ulcers.

Peach: Summerset

A large peach provides about 10% of your recommended daily intake of potassium. Potassium can help you maintain healthy blood pressure as well as prevent kidney stones and bone loss.

Peach: Suncrest

A large peach has fewer than 70 calories and contains 3 grams of fiber. Fiber is essential to smooth and healthy digestion. It’s also a good source of vitamin A and vitamin C.

Peach: White Snow Beauty

The fiber, potassium, vitamin C and choline content in peaches all support heart health.

Pear: D’Anjou

Provides a significant amount of fiber and other essential nutrients, that help reduce the risk of heart disease, diabetes, and certain gut conditions.

Pear: Fan Stil

A very good source of dietary fiber, antioxidants and phytonutrients. Pears help protect us from the development of type 2 diabetes, stomach cancer risk and heart disease.

Persimmon: Fuyu

Just one persimmon contains over half the recommended intake of vitamin A, a vitamin critical for immune function, vision and fetal development.

Persimmon: Hachiya

Protects vision, promotes brain health and supports heart health.

Plum: Angeleno

Certain health benefiting compounds present in the plums such as dietary fiber, sorbitol, and Isatin has been known to help regulate smooth functioning of the digestive system, and thereby, helps relieve constipation problems.

Plum: Casselman

Rich in antioxidants, which are helpful for reducing inflammation and protecting your cells from damage.

Plum: Kelsey

Contains high amounts of potassium, which is an important component of cells and body fluids that helps control heart rate and blood pressure.

Plum: Mariposa

Plentiful in minerals like potassium, fluoride and iron. Iron is required for red blood cell formation.

Plum: Santa Rosa

High amounts of potassium, which is an important component of cells and body fluids that helps control heart rate and blood pressure.

Plum: Sugar

Plentiful in minerals like potassium, fluoride and iron.

Plumarine: White Spice Zee

High in vitamin C and antioxidants.

Pluot: Dapple Dandy

The high levels of vitamin C found in pluots mean that they are very good for our immune system. Vitamin C stimulates the production of white blood vessels, which are the main line of defense against foreign substances and dangerous pathogens in our body.

Pluots: Flavor Queen

The high levels of vitamin C found in pluots mean that they are very good for our immune system. Vitamin C stimulates the production of white blood vessels, which are the main line of defense against foreign substances and dangerous pathogens in our body.

Pomegranate: Eversweet

Good source of copper, which protects your cells from damaging free radicals and contributes to your energy creation, immune system and nervous system.

Pomegranate: Kashmir

Good source of folate, which contributes to mental health, cardiovascular and immune system health, cell division, DNA creation and the reduction of tiredness and fatigue.

Pomegranate: Wonderful

Reduces inflammation, one of the leading drivers of many serious diseases, including cancer and diabetes.

Strawberry: Mara du Bois

Great source of vitamin C, antioxidants, and fiber, which can decrease the risks of high cholesterol, cancer and high blood pressure.

Tangelo

Rich in dietary fiber, which aids in digestion and healthy bowels. They are also a good source of vitamin C, which aids in the growth and repair of tissues, and vitamin A, which helps boost the immune system. Hybrids of any mandarin orange or tangerine and grapefruit or pomelo.

Tomato: Heirloom

Helps build strong bones. The vitamin K and calcium in tomatoes are both very good for strengthening and repairing bones. Lycopene also has been shown to improve bone mass, which is a great way to fight osteoporosis.

Tomato: Red Slicer

Contains the antioxidant compound lycopene, which helps protect against prostate cancer and heart disease.

Cherry Tomato

A very good source of chromium, which helps regulate blood sugar.

Cherry Tomato: Sungold

High in fiber, vitamin A and vitamin C. Vitamin A aids your body in producing white blood cells and keeps your heart, lungs and kidneys working properly.

Cherry Tomato: Sweet 100’s

Contains vitamin B-6, which helps your body metabolize protein and supports cognitive development and brain function.

Sauce Tomato: San Marzano

Tomatoes are noted for containing the antioxidant compound lycopene, which may help protect against prostate cancer and heart disease.

Watermelon: Doll

A great source of potassium, which helps control heart rate and blood pressure. Contains citrulline, which can trigger production of a compound that helps relax the body’s blood vessels, which benefits the heart, circulatory and immune systems.

Watermelon: Mini Love

Packed with powerful nutrients that help fight asthma, cancer, diabetes and arthritis.

Watermelon: Red

Rich in electrolytes and water content, watermelons are nature’s gift to beat the summer heat.

Herbs

Ashwagandha

Ashwagandha is a plant that has been used for centuries in Ayurvedic medicine. It is considered an adaptogen, which helps your body adapt to or handle physical and mental stress. It helps boost brain function, lower blood sugar and cortisol levels, and helps fight symptoms of anxiety and depression.

Basil

A good source of vitamin K. 2 tablespoons of fresh basil contains about 20% of the daily recommended intake.

Basil: African Blue

Helps lower inflammation, which is at the root of most diseases like heart disease, rheumatoid arthritis and inflammatory bowel conditions.

Basil: Aroma

An excellent source of iron. 100 grams of fresh leaves carry about 26% iron for your daily intake needs. Iron, being a component of hemoglobin inside the red blood cells, is one of the chief determinants of oxygen-carrying capacity of the blood.

Basil: Cinnamon

A good source of beta-carotene, a powerful antioxidant that is converted to vitamin A in the body. Antioxidants are vital for keeping cells healthy and reducing the number of damaging free radical molecules in the body.

Bay

Fresh leaves are a very rich source of vitamin C.

Catnip

Improves relaxation, which may reduce anxiety, restlessness and nervousness.

Chamomile

One of the longest and most widely used medicinal plants in the world. Most commonly known for aiding with sleep and relaxation. It has also been shown to slow down prostate cancer, cervical cancer, fibrosarcoma, colon cancer, and breast cancer cells.

Chive: Garlic

Rich in vitamin C, which helps prevent the common cold and fever. Also contains compounds that help maintain blood pressure, increase blood count and increase immunity power.

Chive: Common

Contains good levels of quercetin, which may reduce the risk of plaque buildup in arteries.

Cilantro

Considered an “anti-diabetic” plant, which helps to lower cholesterol and blood pressure while supporting healthy cardiovascular function. The high vitamin K and calcium content helps to build strong bones, teeth, and hair.

Dill

Rich in many vital vitamins, including folic acid, riboflavin, niacin, vitamin-A, ß-carotene, vitamin C, that are essential for optimum metabolism inside the human body. Contains a good amount of the phytochemical, quercetin, which protects against cardiovascular disease and improves mental health.

Echinacea

Boosts the immune system and helps shorten the duration of the common cold and flu, and reduce symptoms, such as sore throat, cough, and fever.

Ginger

Settles an upset stomach, helps regulate blood sugar, lowers risk of heart disease and diabetes and fights infection. Ginger can be enjoyed as a hot tea, in soups, stir-fries or sweets.

Ginger

Settles an upset stomach, helps regulate blood sugar, lowers risk of heart disease and diabetes and fights infection. Ginger can be enjoyed as a hot tea, in soups, stir-fries or sweets.

Lavender

The calcium in lavender boosts the strength of your bones, warding off osteoporosis. The scent of lavender lowers heart rate and blood pressure, putting you in a relaxed state. Steep fresh or dried lavender flowers in hot water for 15 minutes then strain to enjoy lavender tea.

Lemon Balm

Reduces stress and anxiety and can calm an upset stomach.

Lemon Verbena

Contains strong antioxidant properties. It is cooling, calming and cheering.

Lemongrass

Contains numerous health benefiting essential oils, vitamins and minerals that are known to have antioxidant and disease preventing properties.

Oregano

Helps in improving digestion and heart health while strengthening the immune system and bones. Oregano has a strong flavor and brings warmth to your food. Contains antibacterial properties, relieves inflammation, regulates blood sugar and lipids, and fights cancer.

Parsley: Italian Flat Leaf

An excellent source of vitamin K, a nutrient that supports bone and heart health. Just 2 tablespoons delivers more vitamin K you need in a day.

Peppermint

People have used this calming herb for thousands of years to help soothe an upset stomach and indigestion. Also contains antioxidants and anti-inflammatory agents that can help reduce symptoms of asthma.

Rosemary

Whether fresh or dried, the leaves are a rich source of minerals like potassium, calcium, iron, manganese, copper, and magnesium. Potassium is an important component of cell and body fluids, which helps control heart rate and blood pressure.

Sage: White

Most commonly known for smudging purposes for purifying and cleansing. In addition, it can be used in topical applications by preparing teas, poultices and infused oils that contain antifungal, antibiotic, anti-inflammatory, calming, deodorizing, and healing properties.

Sage: Clary

Commonly used to support feminine health and hormones, however it has a long history of traditional use as an eye healer. Believed to soothe the mind and body, inspire mental clarity, enhance physical and emotional strength and encourage restful sleep.

Stinging Nettle

High iron and calcium content: 1 cup provides about 40% percent of calcium of your daily recommendation. Calcium promotes strong teeth and bones, and it may also lessen the symptoms of premenstrual syndrome, preventing headaches, mood swings and bloating.

Summer Thyme

Boosts immune function, crubs inflammation, lowers blood pressure and cholesterol levels, and improves circulation.

Tulsi

Helps ward off some of the most common ailments, relieves stress, strengthens immunity, and fights bacterial and viral infections.